Vitamin A - Retinol

Vitamin A is an important anti-oxidant

Helps strengthen immunity from infections

Protects skin, protects against cancer & keeps vision healthy

Our bodies convert beta- carotene from plant sources into vitamin A.

Beta-carotene is the plant form of Vitamin A.

Good sources:
Greens: spinach, kale. Apricots, cucumber, mango, papaya, peach & tomatoes.


 
 
Vitamin B1 - Thiamin

Vitamin B1 works with other B-vitamins to help break down & release energy from the food we eat

Helps keep nerves & muscle tissue healthy

A water soluble vitamin you need it in your diet every day as your body cannot store it. Healthy gut flora is able to synthesize B1 in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired. 


Good sources:
Vegetables, peas, grapes, oranges, pineapple, watermelon, tomato, strawberries, wholegrain breads, some fortified breakfast cereals (& eggs)    

 

Vitamin B2 - Riboflavin

Vitamin B2 keeps the skin, eyes, nervous system & mucous membranes healthy

Helps produce steroids & red blood cells, may help the body absorb iron from our food

UV light can destroy riboflavin so keep out of sunlight

A water soluble vitamin you need it in your diet every day as your body cannot store it. Healthy gut flora is able to synthesize B2 in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired. 


Good sources:
Pineapple, strawberries, tomatoes. Fortified cereals, rice, mushrooms (& eggs) -



Vitamin B3 - Niacin

Vitamin B3 helps produce energy from the foods we eat & helps keep both the nervous & digestive system healthy. Also needed to keep cholesterol levels low

There are two forms of niacin: nicotinic acid & nicotinamide, both are found in food. B3 is also synthesized in out gut walls by healthy gut flora.


Niacin is a water-soluble vitamin, which means you need it in your diet every day because it can't be stored in the body

Good sources:
Wheat flour, maize flour (& eggs) -



Vitamin B5 - Pantothenic Acid

Vitamin B5 is needed for energy production, the body's response to stress, regeneration of all cells - particularly in the nervous system & antibodies

Pantothenic acid is found in virtually all vegetable foods - also synthesized in our gut walls by healthy gut flora.

A water soluble vitamin, you need it in your diet every day as your body cannot store it. Healthy gut flora is able to synthesize B5 in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired. 

Good sources:
Potatoes, porridge, tomatoes, broccoli, whole grains such as brown rice & wholemeal bread (& eggs) -

Vitamin B6 - Pyridoxine

Vitamin B6 is needed for the production of energy, a healthy nervous system, brain & mental state. It also allows the body to build all sorts of cells, hormones & antibodies (defenders against infection)

A water-soluble vitamin, you need it in your diet every day because it can't be stored in the body. Healthy gut flora is able to synthesize B6 in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired. 

Good sources:
Bread, whole cereals (such as oatmeal, wheat germ and rice), avocado, grapes, pineapple, strawberries, tomatoes, watermelon, peanuts, potatoes, some fortified breakfast cereals (& eggs) -

 

Vitamin B12 - Cyanocobalamin

Vitamin B12 is a particularly important for the health of the brain & nervous system & formation of red blood cells

Healthy gut flora synthesizes its own B vitamins including B12. If we have weak gut flora, bad bacteria can take over and anemia can show as a symptom. 

If our healthy gut flora is being re-populated with a balanced diet or supplements this is the best way to ensure a natural supply of B12.

Beta-carotene

Beta-carotene is an important anti-oxidant

Protects skin including 'inside skins' (lining of intestines, lungs, nose & throat)

Beta-carotene is turned into vitamin A in the body, is known as the plant version of vitamin A

Good sources:
Beta-carotene is what gives yellow and orange fruit and vegetables their colour
Yellow & green leafy vegetables like spinach, kale, broccoli, carrots, pumpkin, apricots, asparagus, cantaloupe melon, sweet potato, watermelon, cherries, mango, papaya -

 

Vitamin C -Ascorbic Acid

Vitamin C protects cells & keeps them healthy, & helps the body absorb iron from food

Good sources:
You should be able to get all the vitamin C you need from your daily diet. Peppers, broccoli, brussel sprouts, sweet potatoes, oranges, kiwi, cucumber, apple, apricot, avocado, bananas, blackberry, peach, blueberry, cherry, grapes, mango, papaya, pear, pineapple, raspberry, strawberry, tomato, watermelon  -

 

Calcium

Calcium helps build strong bones & teeth, regulates muscle contraction - including the heartbeat. It makes sure blood clots normally

Good sources:
You should be able to get all the calcium you need from your daily diet. Green leafy vegetables (such as broccoli, cabbage & okra), with added calcium, nuts, bread & oranges 


 

Copper

It is thought to be important for infant growth, brain development, the immune system & for strong bones

Good sources:
Copper is a trace element & helps produce red & white blood cells & triggers the release of iron to form haemoglobin - the substance that carries oxygen around the body 

 

Vitamin D

Vitamin D  helps regulate the amount of calcium & phosphate in the body. Calcium & phosphate are needed to help keep bones & teeth healthy.

Other foods are fortified with vitamin D such as margarine, breakfast cereals & powdered milk.

Most of our vitamin D comes from sunlight on our skin. The vitamin forms under the skin in reaction to sunlight. The best source is summer sunlight.

Vitamin D is a fat-soluble vitamin. This means you don't need it every day because any of the vitamins your body doesn't need immediately is stored.

Good sources: Nuts, eggs & sunshine  



Vitamin E

Vitamin E helps protect cell membranes by acting as an antioxidant.

Vitamin E is a fat-soluble vitamin. This means you don't need it every day because any of the vitamin your body doesn't need immediately is stored.

Good sources:

Mango, papaya, tomatoes, watermelon seeds. Plant oils: soya, corn &  olive oil, also nuts, seeds & wheat germ, cereals

Folic Acid - Folate

Folic acid, known as folate in its natural form, is one of the B-group of vitamins.

Folate is a water-soluble vitamin, which means you need it in your diet every day because it can't be stored in the body. Healthy gut flora is able to synthesize folic acid in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired. 

Good sources:
Avocado, broccoli, brussels sprouts, asparagus, peas, chick peas & brown rice, whole grain bread, oranges, bananas, cherries, mango, papaya, peach, raspberries, strawberries, tomatoes




Iodine

Iodine helps make thyroid hormones. These hormones help keep cells & the metabolic rate healthy.

Iodine is a trace element found in seawater, rocks & in some types of soil.

Iodine can also be found in plant foods such as cereals & grains but the levels vary depending on the amount of iodine in the soil where the plants are grown.

Taking high doses of iodine for long periods of time could change the way your thyroid gland works. This can lead to a wide range of different symptoms, for example weight gain. 

Good sources:
Seaweed, dulse, kelp (& eggs) -
 


Iron

Iron helps make red blood cells, which carry oxygen around the body

It is easier to absorb iron from food if we eat it with foods that contain vitamin C, try having some fruit or veg, or a glass of fruit juice with your meal

Cutting down on tea & coffee could help to improve iron levels in the body. Tea & coffee contain compounds called, polyphenols, which can bind with iron making it harder for our bodies to absorb

Good sources:
Beans, nuts, dried fruit (i.e. dried apricots), whole grains (i.e. brown rice), fortified breakfast cereals, soybean flour & most dark green leafy vegetables (i.e. watercress & curly kale)



Vitamin K

Vitamin K is needed for blood clotting, which means it helps wounds heal properly. 

Vitamin K is also needed to help build strong bones.

We also get vitamin K from our own bodies. Healthy gut flora is able to synthesize vitamin K in the gut, so that we are never depleted. When gut flora is out of balance this production is impaired. 
More info

Good sources:
Avocado, green leafy vegetables such as broccoli & spinach & in vegetable oils & cereals. -
 


Magnesium

Magnesium helps turn the food we eat into energy & make sure the parathyroid glands work normally. The parathyroid glands produce hormones important for bone health

Good sources:
Gre en leafy vegetables & greens, nuts & bread


 
Manganese 

Manganese helps make & activate some of the enzymes in the body

Good sources:
Manganese is a trace element found in a variety of foods
Bread, nuts, cereals & green vegetables - also found in tea



Phosphorus

Phosphorus helps build strong bones and teeth & helps release the energy from the food we eat

Good sources:
Bread, rice & oats



Potassium

Potassium controls the balance of fluids in the body, it may also help lower blood pressure

Good sources:
Fruit such as bananas, vegetables, pulses, nuts & seeds & bread
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Protein

Protein is made of amino acids, some of which are known as 'essential amino acids' because the body can't make them itself
 
It's important to get some of each of these essential amino acids at the same time. Hemp seeds, soya & quinoa are sources of the complete mix of essential amino acids

Combining foods consciously is great to ensure you get the complete amino acid chains:

Good sources:
Nut milk & raw granola

Rice & lentil dahl - sprouted wild rice, sprouted lentils

Houmous & pita - sprouted houmous & flax seed crackers
Hemp seeds, greens (kale/ endives) pulses (lentils & beans), nuts & seeds, wheat proteins cereals & whole grain breads, rice (& eggs) -
 

Selenium

Selenium plays a large role in our immune systems -  also key in thyroid hormone metabolism & in reproduction

Involved in the body's antioxidant defense system, preventing damage to cells & tissues, it is classified as a trace element


Good sources:
Brazil nuts are a great, bread & eggs also provide some selenium




Silicon

Silicon is a mineral that helps keep bones & connective tissues healthy.

Good sources:
Grains such as oats, barley & rice. Also found in fruit & vegetables.



Zinc

Zinc is a trace element & acts as an anti-oxidant in the body. It is need for growth & regeneration of new cells. Very important when pregnant for fetal development & teenagers

Good sources:
Nuts & cereals like wheat germ