By eating a healthy, balanced diet of fruit, vegetables, wholegrains, cereals, lean meats and reduced fat diary products we can achieve the right level and balance of vitamins and minerals that our bodies need.
In total there are 13 Vitamins - 8 are from the B - Vitamin Group.
Vitamins and minerals are imperative for bodily functions, for example, fighting infection, wound healing, making our bones strong and balancing our hormones.
However if we consume excessive amounts we can cause toxicity so balance is key.
Vitamins and minerals are organic elements that our bodies require in very small amounts for a diversity of metabolic functions, they basically keep us healthy and help our bodies to process.
Vitamins and minerals are known to us as Micronutrients - which don't give us energy but are involved in the metabolic process that enables us to get energy from carbohydrate's, Protein, and Fat, known as Macronutrients.
Vitamin A - Fat Soluble
Makes the immune system work constructively allowing it to help us fight disease and infection.
Keeps our skin healthy
Assists reproduction and growth
Aids vision
We find Vitamin A -
Orange fruit and vegetables
Leafy green vegetables
Liver
Eggs
Some fortified milk and milk products
Vitamin A deficiency risks-
Heightened risk of infection
Night blindness and irreversible blindness
Excessive Keratin build-up of the skin.
Vitamin B - Water soluble
There are 8 types of Vitamin B.
thiamin (B1)
riboflavin (B2)
niacin (B3)
pantothenic acid (B5)
pyridoxine (B6)
biotin (B7)
folate (B9) (also known as folic acid)
cyanocobalamin (B12)
Most of the B vitamins are not stored in our bodies except for B9 and B12 which are stored in the liver. B vitamins are needed to assist cells to multiply by making new DNA.
We find Vitamin B -
Fruits
Vegetables
Vitamin C is heat sensitive, so some nutrition benefits can be lost in cooking.
Adults require 45mg of Vitamin C per day, any surplus i.e. above 200mg is excreted.
Vitamin C deficiency risks -
*Scurvy
Fatigue
Loss of appetite
Nausea and Diarrhoea
Fever
Joint and muscle pain
Small 'pinpoint' bleeding around hair follicles visible in the skin.
Vitamin D - Fat soluble
Is imperative for strong bones, muscles and overall health. Ultraviolet radiation from the sun is important to produce Vitamin D in the skin and is the best natural source of Vitamin D. But not excessively as can cause skin cancer.
We find Vitamin D -
Fatty Fish
Eggs
Margarine and some fortified Milk Products
Vitamin D deficiency -
Osteoporosis
Falls
Bone Fractures
Rickets
Vitamin E - Fat soluble
Is an antioxidant that assists protecting our bodies from 'free radicals' such as exposure to cigarette smoke or radiation it also supports our vision, immune system and skin.
We find Vitamin E -
Meats - Liver
Egg yokes
Leafy green vegetables
Nuts and Seeds
Unprocessed Cereals and Wholegrains
Vitamin E deficiency -
Deficiency's are very rare but can happen, if you have cystic fibrosis or other fat malabsorption disease.
Vitamin K - Fat soluble
Is imperative for healthy bones, blood clotting, wound healing and within new born babies to prevent 'haemorrhagic disease of new born' (HDN).
We find Vitamin K -
Within gastrointestinal bacteria/tract
Leafy green vegetables
Fruits
Some vegetable oil - Soybean Oil
Babies are given a booster when born
Vitamin K deficiency -
Are very unlikely except when fat is not absorbed properly or when certain medications are used i.e. antibiotics that kill gastrointestinal bacteria.
There are hundreds of minerals these are classified as either macro or trace mineral. Your body requires larger amounts of the macro minerals than the trace minerals.
Macro Minerals for example
Calcium
Phosphorus
Potassium
Sulphur
Sodium
Chloride
Magnesium
Trace Minerals
Iron
Zinc
Copper
Manganese
Iodine
Selenium
These are some of the important minerals that keep us healthy.
Calcium - Essential
Strengthened bone and teeth
Regulate muscle and heart function
Blood clotting
Enzyme function
Transmission of nervous system messages
We find Calcium:
Milk
Yoghurt
Cheese
Plant-based foods with added calcium (i.e. Soymilk, Tofu and Cereals)
Almonds
Bok Choy
Kale
Parsley
Broccoli
Watercress
Iodine:
Essential to make thyroid hormones which manage your metabolic rate and assist your brain and body growth and development.
We find Iodine:
Diary Products
Seaweed (Kelp)
Seafood
Eggs
Some Vegetables
Iodised salt
Iron:
Is an imperative mineral for our bodily functions i.e. the transportation of oxygen in our blood and the provision of energy to cells. Its also important to assist our immune system to fight infection.
We find Iron -
Red Meat and Offal
Fish
Poultry
Legumes
Eggs
Cereals with added iron
Zinc -
Is an imperative mineral integral within many bodily functions - growth and development as well as immune function.
Zinc also helps to produce the active form of Vitamin A and transports it around the body.
We find Zinc -
Red meat
Shell fish
Poultry
Milk and Cheese
Wholegrains
Cereals with added zinc
Magnesium -
Is important for maintaining bone health and using glucose for energy, it also assists immune function and supports regulation of blood pressure and lung function.
We find Magnesium -
Nuts (Cashew)
Legumes
Dark green vegetables
Seafood
Wholegrain
Chocolate and Cocoa
Potassium -
Is significant for nerves, muscles and heart to work appropriately, it also assists in lowering blood pressure.
We find Potassium -
Fruit
Vegetables
Lean meat
Eggs
Fish
Other healthy, everyday foods
Very high Potassium foods;
Bananas
Apricots
Mushrooms
Spinach
Nuts and Seeds
The very high potassium foods should be avoided if you suffer with Kidney disease.
Sodium -
Is important for good health as it assists to maintain the right volume of circulating blood and tissue fluids within the body.
Too much sodium can lead to high blood pressure (hypertension) and other health conditions.
We find Sodium -
Salt
A healthy balanced diet containing a variety of whole foods should provide all the vitamins and minerals your body needs to work properly.
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