VITAMIN INFORMATION
A balanced diet should provide us with all the vitamins and nutrients we need, but how many of us can truly say that's what we eat. Fast food and life on the go can often mean we go without essential nutrients. If you don't eat five portions of fruit or vegetables a day or you drink alcohol or you smoke, your body may need a little help.
Supplements are a great way to make sure your body gets everything it needs.
Vitamins are naturally occurring substances that we must have in order for our bodies to function properly. Although they are mostly required in small amounts they are essential.
Minerals are inorganic substances, which are found in the soil which foods grow.
They are part of the structure of our connective and supporting tissues and also the hormones and enzymes responsible for adequate biochemical functioning of our bodies.
Vitamins and minerals
Vitamin A:
Vitamin A helps to maintain healthy skin and mucous membranes. It is needed for correct bone development and growth. It is also a natural anti-oxidant, which prevents the signs of ageing.
Vitamin A is found in whole milk, margarine, liver, oily fish, dark green, yellow and orange vegetables and fruit.
Vitamin D;
Vitamin D helps the body utilise calcium and phosphorus for strong bones and teeth.
Vitamin D is found in whole milk, margarine, oily fish and eggs.
Vitamin E;
Vitamin E is an anti-oxidant vitamin, which mops up substances called free radicals. It is needed for a healthy heart and circulation, nerves, muscles and red blood cells.
Vitamin E is found in vegetable oil, wheat germ, cereals, green vegetables, seeds and nuts.
Beta carotene;
An anti-oxidant vitamin which mops up free radicals, which in excess can cause damage to cells and tissues. Beta carotene can also be converted into vitamin A in the body.
Beta carotene is found in yellow, red and orange vegetables.
Thiamin (B1)
This is needed for the release of energy from carbohydrate. It helps in the function of the nerve system.
Thiamin (B1) is found in cereals, bread, pork, beans and lentils.
Riboflavin (B2)
This helps to convert proteins, fats and carbohydrates into energy. It is important for eyes, skin and nail health.
Riboflavin (B2) is found in milk, dairy products, fortified cereals, eggs and meat.
Niacin (B3)
This is vital for energy release in tissues and cells. It helps maintain healthy nervous and digestive system.
Niacin is found in cereals and bread, meat, liver, fish and eggs.
Vitamin (B6)
This is important in protein metabolism, vital for maintaining a healthy nervous system, skin, muscles and blood.
Vitamin (B6) is found in wholegrain cereals, liver, fish, nuts, banana's and wheat germ.
Folic acid:
This is essential for growth and reproduction of cells, particularly red blood cells. It is also important as a supplement for pregnant women. It also helps to maintain a healthy heart.
Vitamin B12;
This is needed for red blood cells production and maintenance of the protective shealth around the nerves.
Vitamin B12 is found in meat, fish, dairy products, fortified cereals and yeast extract.
Biotin;
This is involved in the metabolism of carbohydrates, proteins and fats. It is needed for healthy skin and hair.
Biotin is found in egg yolk, liver, wholegrain cereals and nuts.
Pantothenic acid:
This plays a vital role in the release of energy from foods. This is needed for healthy growth and production of antibodies.
Pantothenic acid is found in vegetables, liver, yeast extract, kidneys, eggs, nuts and bread.
Vitamin C:
This is an important anti-oxidant, which absorbs free radicals. Also needed for a healthy immune system, healthy skin, and it enhances the absorption of iron from non-meat sources, which is good if you are a vegetarian or vegan. It is needed for formation of collagen in the body.
Vitamin C also acts as a natural antihistamine. High doses are needed so include plenty of fresh fruit and vegetables in your diet throughout the hayfever season.
Calcium:
This is needed for healthy strong bones and teeth, and for the function of nerves and muscles.
Calcium is found in dairy foods, canned fish, white bread, baked beans, and green vegetables.
Phosphorus:
This helps maintain a strong healthy skeleton. Phosphorus is present in food in trace amounts.
Magnesium:
This plays a role in bone structure, central to energy release and the functioning of nerves and muscles.
Magnesium is found in sea food, pasta, peas, soyabeans, nuts, and wholemeal bread.
Iron:
Iron is an important mineral for a variety of functions in the body. One of it's key roles is in the production of red blood cells, which carry oxygen from our lungs to all parts of the body.
Iron is found in meat, green leafy vegetables, pulses, eggs, dried fruit and cocoa.
Zinc:
Zinc helps maintain healthy reproductive and immune systems. Also it is required for tissue repair and renewal and for sense of taste and smell.
Zinc is found in sea food, beef, pork, dairy products, green vegetables and cereals.
Vitamin K
This is important for blood clotting, and the maintenance of healthy bones and teeth. The body can and does make it's own vitamin K.
Vitamin K is found in green vegetables, meat, and dairy products.
Copper:
This is a component of an anti-oxidant enzyme system.
Copper is found in lambs liver and bananas.
Magnese:
This is also a component of an anti-oxidant enzyme system.
Magnese is found in nuts, pulses, fruit and wholemeal bread.
Chromium:
This is involved in normal glucose (blood sugar) metabolism.
Chromium is found in peanut butter and wholemeal bread.
Molybdenum:
This is involved in the metabolism of iron.
Molybdenum is found in milk, dried legumes and liver.
Potassium:
This is important for healthy cells, nerves and muscle functions.
Potassium is found in hard cheese, milk and bananas.
Nickel:
Nickel is a mineral which is needed by some enzymes.
Nickel is found in fruit and vegetables.
Tin:
Tin is a mineral which appears to be stored in the skeleton.
Tin is found in fruit and vegetables.
Garlic:
This helps to maintain a healthy heart and circulation as well as normal cholesterol levels in the blood.
Evening primrose oil:
Evening primrose oil is a rich natural source of the important unsaturated fatty acid gamma-linolenic acid (GLA).
Primrose oil is good for maintaining healthy skin and women premenstrually to assist monthly discomfort. It also helps during menopause.
Gamma-linolenic acid is involved in hormone regulation and therefore may help maintain hormonal balance.
Co-enzyme Q10:
Co-enzyme Q10 is a vitamin like product, essential for health of all human tissues. Leading scientists believe that co-enzyme Q10 acts as a "biochemical spark" that releases energy from food. Co-enzyme Q10 is involved whenever you exercise. The heart, a muscle that never stops working, also relies on enzyme Q10.
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