Vitamins and Minerals
Part of a
balanced diet is getting enough of all the right vitamins and minerals. And for some, whether due to lifestyle or health concerns, taking vitamin pills and supplements is an important part of staying healthy. Here we bring together some key information for you on the major vitamins and minerals out there and what they mean for you - what they do in your body, and what foods they are found in - in plain english:
Vitamins:
Vitamin A
Important for your eyes and skin and for growing. Found in
carrots, liver and
dairy products
Vitamin B
Vitamin B is actually a collection of different vitamins:
B1: Important for the nervous system, and for releasing energy from carbs. Found in liver,
rice and
grains, yeast,
peanuts.
B2: Needed for skin, nails and growing, and releasing energy from foods. Found in
milk,
cheese,
fish and some
green vegetables.
B6: For skin and nerves. Found in
fish,
bananas,
chicken.
B12: Used in blood and nerves. Good sources include
red meat and
dairy products. Hard to get for vegetarians.
Vitamin C
Very important for the immune system. Citrus fruits,
apples, and most
fruit and
veg. You can find out
how much vitamin c in foods in our
food calorie pages.
Vitamin D
Strong bones and teeth. This vitamin is found in
fish and
dairy products, and can also be manufactured by our bodies when they're exposed to sunlight!
Vitamin E
Antioxidant, fights off poisons and toxins. Found in
nuts,
beans,
vegetables and vegetable oils and
eggs.
Vitamin K
Little know vitamin needed for blood clotting. Deficiency is extremely rare!
Minerals:
Folic Acid
Production of red blood cells and helping babies grow in the womb. Found in certain
fruit and
veg -
carrots, melons, apricots - also liver, yeast,
eggs.
Iron
Critical for red blood cell production. Some women may develop deficiencies (anaemia) due to menstruation. Found in
meat, and a little in
bread and cereals. Vitamin C helps you absorb iron.
Calcium
Important for bones and teeth, as well as nerves. Dairy products are a great source of calcium. Menopausal women may suffer from deficiency.
Magnesium
For nerves and energy you need magnesium. Found in
green vegetables, plus
grains and nuts.
Sodium
Important for sweating and water control. Found in salt - which many people eat too much, not too little of.
Potassium
Needed for sweating and to keep nerves functioning well. Rich veins in
bananas,
fruits and
milk.
Zinc
Used in cells, and the immune system. Zinc is found in
meat in particular.
Selenium
This mineral protects against oxidants, plus good for immune system and thyroid production (like iodine). Found in
cereals,
fish and
eggs.
Niacin
For skin and nerves and absorbing food. Found in many foods, particularly
meat.
Other relevant pages on Fit and Trim:
Vitamins and Minerals
