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Vitamin A
(Beta-Carotene)
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Antioxidant. Vision, bone & teeth development, growth and tissue repair
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Carrots, Sweet Potatoes, Red/Yellow Peppers, Tomatoes, Green Leafy Vegetables, Watercress, Mangoes, Apricots, Pumpkins, Cantaloupe Melons, Romaine Lettuce
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B Group Vitamins
B1 Thiamin, B2 Riboflavin, B3 Niacin, B5 Pantothenic Acid, B6 Pyridoxine, Folic Acid, Biotin
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Absorption of energy, protein and fats, cell growth and nerve function
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Brazil Nuts, Hazelnuts, Almonds, Green Leafy Vegetables, Brewers Yeast, Wholegrains, Beansprouts, Broad Beans, Bananas, Avocados, Mushrooms,Wheatgerm, Currants, Soya Mock Meats, Yeast Extract, Peanuts, Peas
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Vitamin B12
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Nerve formation, red blood cell production and allows us to use nutrients such as protein
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Fortified products, including Soya Milks, Yeast Extract (eg Marmite), Breakfast Cereals and Margarines, Soya Mock Meats
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Vitamin C
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For healthy skin, teeth, bones and connective tissue. Aids iron absorption, important in disease resistance and for proper functioning of the immune system
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Oranges, Grapefruit, Broccoli, Spinach, Cabbage, Blackcurrants, Strawberries, Green Peppers, Parsley, Potatoes, Peas
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Vitamin D
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Essential for the absorption of calcium and phosphate. (Sunlight enables the body to make Vitamin D in the skin.) Supports the immune system
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Sunlight on the skin, Fortified Margarine, Fortified Breakfast Cereals, Fortified Soya Milk
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Vitamin E
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Antioxidant. Helps protect the skin from UV damage; needed for lung membranes; stops fats in cell membranes going rancid
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Vegetable Oils,Wheatgerm,Wholegrains, Tomatoes, Nuts (esp. Almonds), Sunflower and other Seeds, Avocados, Asparagus, Spinach, Apples, Carrots, Celery
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Vitamin K
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Essential for blood clotting. Half our requirements can be made by bacteria in the gut
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Broccoli, Lettuce, Cabbage, Spinach, Brussel Sprouts, Asparagus
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Calcium
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Bone & teeth structure;muscle contractions; blood clotting and nervous system. Also vital to some hormones
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Sesame Seeds and other Seeds, Pulses (Tofu from Soya, all types of Beans, Peas, Lentils), Broccoli,Watercress and other Green Leafy Veg, Swede, Almonds, Brazil Nuts, Fortified Soya Milk, Cinnamon, Fennel, Olives
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Iron
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Vital for red blood cell production to transport oxygen around the body and energy production
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Beans, Lentils, Peas, Broccoli, Spinach, Cabbage, Wholegrains, Dried Apricots, Prunes, Figs, Dates, Pumpkin Seeds, Black Treacle, Cocoa, Turmeric, Thyme
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Iodine
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Makes thyroid hormones: vital for regulating metabolism
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Green Leafy Vegetables, Asparagus, Sea Vegetables (eg Kelp), Vecon Vegetable Stock, Strawberries
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Magnesium
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Skeletal formation, metabolism, production of DNA, energy and muscle & nerve function
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Green Leafy Vegetables, Nuts (eg Cashews, Almonds), Avocados,Wholegrains, Bananas,Apricots,Apples, Prunes
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Potassium
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Fluid balance, muscle & nerve impulse function, heart muscle function
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Fennel, Brussel Sprouts, Broccoli, Aubergines, Cantaloupe Melons, Tomatoes, Parsley, Cucumber, Turmeric, Apricots, Ginger Root, Strawberries, Avocados, Bananas, Cauliflower, Cabbage, Almonds
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Zinc
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Involved in metabolism, wound healing and immunity. Also essential for healthy sperm, skin, taste and smell
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Lentils, Peas, Beans (inc Tofu from Soya),Wholegrains (eg Rice, Bread etc), Green Leafy Veg, Nuts and Seeds (esp. Pumpkin Seeds), Brewers Yeast, Basil, Thyme
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Others:
Selenium
Cobalt
Copper
Manganese
Molybdenum
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Dental, skeleton and skin health, hair and red blood cell growth and metabolism
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Spinach, Broccoli, Peas, Beans, Lentils, Brewers Yeast, Almonds, Brazil Nuts, Bananas, Potatoes,Wholegrains, Seaweeds
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Protein
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Vital for growth, development and repair of body tissues. Helps enzymes and hormones to function
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Pulses (Peas, Beans, Lentils), Soya (eg Tofu, Soya Milk, Soya Mince), Wholegrains (eg Brown Rice), Cereals, Seeds & Seed Paste (eg Tahini), Beansprouts, Nuts (all types)
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Fats
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Carry some vitamins and energy to cells. Essential fats are vital to the brain, eyes and nerves and omega-3 is particularly anti-inflammatory
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Seeds (esp. Linseed/Flaxseed), Hempseed and their oils, Dark Green Leafy Vegetables, Nuts & Nut Oils (esp. Walnuts), Tofu, Avocados, Olive Oil
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Carbohydrates
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Main source of energy
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Wholegrains (Oats, Brown Bread, Brown Rice, Pasta eg Wholegrain Spaghetti, Rye), Potatoes, Sweet Potatoes, Beans, Peas & Lentils
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Fibre
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Keeps bowels healthy and regular; slows sugar and fat absorption and reduces cholesterol
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Fruit & Vegetables, Wholegrains (Pasta, Brown Rice, Oats, Brown Bread), Nuts, Beans, Peas, Lentils
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