Vitamin Myths
It's impossible to get all my vitamins and minerals from fresh food.
Fact: Actually - all the essential vitamins and minerals that our bodies need can be found if we choose a variety of fresh, everyday foods. Take a look at this quick guide to the common vitamins and minerals, their health benefits, and the foods which contain them!
| VITAMINS & MINERALS | GOOD FOR: | FRESH FOODS TO EAT: |
| A | Healthy eyes & skin, overall immunity against infection | Dairy products & fish. Can also be made in the body from beta carotene in brightly coloured fruits and vegetables such as tomatoes, carrots, pumpkin, broccoli & mangoes |
| B1 (Thiamin) | All B vitamins help the body use proteins, fats & carbohydrates from food, and are good for healthy skin & blood | Wholegrain breads & cereals, nuts, pork & sweet potato |
| B2 (Riboflavin) | Liver, kidney, pork, chicken, fish, eggs, green vegetables, milk, yoghurt & nuts | |
| B3 (Niacin) | Liver, kidney, tuna, peanuts, chicken, beef, lamb, wholegrain breads & cereals, potato & avocado | |
| B5 (Panthothenic acid) | Liver, kidney, salmon, canned fish, broad beans, watermelon, mushrooms, avocado, rolled oats, chicken, beef & fish | |
| B6 (Pyridoxine) | Bananas, fish, red meats, bran cereal, lentils, walnuts, avocado, yeast extract & wheat germ | |
| B12 (Cyanocobalamin) | Liver, kidney, liverwurst, oysters, canned fish, chicken, turkey, eggs & milk | |
| Folate | Vital for growth & reproduction and for healthy blood | Leafy green vegetables, salmon, avocado, wholegrains |
| Vitamin C | Overall immunity against infection, healthy gums, teeth, bones and cartilage | Citrus fruits, capsicum, brussel sprouts, broccoli, pawpaw, kiwi fruit, cauliflower, cabbage, strawberries, melon, mango, peas & potatoes |
| Vitamin D | Helping the body absorb calcium into bones | Herrings, sardines, salmon, butter, fortified margarine or supplements. Also available from sunlight on skin |
| Vitamin E | Helping prevent damage to arteries and body tissue | Wheatgerm, vegetable oils, seeds & most vegetables |
| Vitamin K | Helps blood to clot normally | Legumes, spinach, cauliflower, lettuce, broccoli & cabbage |
| Calcium | Strong bones and teeth | Milk, yoghurt & cheese (including low fat varieties), canned fish, almonds, tahini paste, oranges & soy beverages |
| Potassium | Works with sodium to maintain correct fluid levels inside & outside cells. Also helps to maintain normal blood pressure | Bananas, avocados, oranges, spinach, sweet corn, tomatoes, celeriac, broccoli, cabbage, Asian greens, meat, fish, poultry, milk & nuts |
| Magnesium | Essential for the functioning of nerves & muscles | Brazil nuts, almonds, chick peas, seafood, wholegrain breads & cereals. |
| Manganese | Essential for healthy bones, cartilage & normal brain function | Nuts, wholegrain breads & cereals, vegetables, fruits & tea |
| Zinc | Important for muscles, wound healing & plays a role in insulin metabolism, growth and reproduction | Oysters, red meat, chicken, rolled oats, yoghurt, wholemeal bread & cereals, & nuts |
| Iron | Makes red blood cells which carry oxygen throughout the body | Red meat, chicken, seafood, oysters, mussels, eggs, legumes, cereals, wholemeal bread, nuts & seeds plus leafy green vegetables |
Share this page on :
