The nutrients you actually need to stay healthy
VITAMINS
VITAMIN A
● What is it and why do I need it?
Vitamin A is a fat-soluble vitamin, stored mainly in the liver. This vitamin is vital for maintaining good eyesight, particularly for the normal function of the retina and visual adaptation to darkness, and healthy skin. It is also important for immunity, as well as growth in children.
● Where is it found? The richest natural sources of vitamin A are fish liver oil and it is also very concentrated in animal liver. Other sources include oily fish, egg yolk, cheese, fortified margarine, butter and full fat milk.
You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can change this into vitamin A. The main food sources are yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers and yellow fruit, such as mango, papaya and apricots.
● How much do I need? The Nutrient Reference Value, RNI, which is the amount needed by the majority of the population to maintain their health is 800mcg per day.
1 medium egg = 64mcg 1 sweet potato = 900 mcg
VITAMIN B12
● What is it and why do I need it? Vitamin B12 is essential in the functioning of the nervous and immune systems, and in making red blood cells. It is also involved in energy production.
● Where is it found? Meat, liver, kidney, poultry, fish, eggs, dairy products and fortified breakfast cereals. If you are following a vegan or vegetarian diet you are probably well aware of the need to supplement with vitamin B12 as it is only found in animal products or fortified foods.
● How much do I need? 2.5mg per day 100g raw beef = 2mg 30g Cheddar cheese = 0.2mcg
VITAMIN C
● What is it and why do I need it? Vitamin C is synonymous with preventing colds. It acts as an antioxidant, helping to neutralise free radicals – the baddies in our bodies – so that our body cells are protected. It is also involved in maintaining healthy skin, blood vessels, bones and cartilage. It helps aid wound healing and is also necessary for the function of several enzymes and increases the absorption of iron in the gut.
● Where is it found? Vitamin C is found in foods of plant origin, particularly citrus and soft fruits (such as oranges, strawberries, kiwi, blackcurrant, guava). Vegetables (such as kale, broccoli, Brussels sprouts, peppers, potatoes, tomatoes) are also good sources.
How much do I need?
