B vitamin (pantothenic acid), help your body release energy from food. B6 (pyridoxine) and B12 are important for the formation of
haemoglobin, the substance in red blood cells that transports oxygen around your body. B12 is also involved in releasing energy from food and helping your body use folic acid, another B vitamin that helps your body form healthy red blood cells. Folic acid – or folate as it’s known in its natural form – is itself important as it helps reduce the risk of some birth defects in unborn babies, such as spina bifida. B7 (biotin) helps your body to break down fat.
Where can you get it? As there are several types of B vitamins, there are many different foods you can find them in. Some of the best sources include:
• Eggs (B1, B2, B3, pantothenic acid, B6, B12) • Milk (B2, B3, B6, B12) • Meat (B3, pantothenic acid, B6, B12) • Liver (folate) • Fish (B3, B6, B12) • Whole grains (B1, pantothenic acid, B6) • Fresh and dried fruit (B1) • Spinach, broccoli, Brussels sprouts (folate) • Fortified breakfast cereals (B1, B2, pantothenic acid, B6, folate, B12)
• Potatoes (pantothenic acid, B6)
Vitamin C Why do you need it? Your body needs vitamin C – or ascorbic acid – for several things. It helps with wound healing plus you need it for keeping your skin, blood vessels, bones and cartilage healthy.
Where can you get it? Vitamin C is found in a wide variety of fruits and vegetables, including oranges, strawberries, blackcurrants, broccoli, Brussels sprouts, red peppers, green peppers and potatoes.
Vitamin D Why do you need it? Vitamin D is important for healthy bones, teeth and muscles because it regulates the amount of calcium and phosphate in your body.
Where can you get it? Your body makes vitamin D when your skin is exposed to sunlight, so most people here in the UK can get the amount they need by spending time outdoors during the spring and summer months. Some – but not many – foods contain vitamin D too,
including oily fish, liver, egg yolks, meat and fortified foods. But because it’s difficult to get all the vitamin D you need from food alone, you may need extra vitamin D in the form of a supplement during the autumn and winter.
Vitamin E Why do you need it? Your skin, eyes and immune system all need vitamin E to stay healthy.
Where can you get it? You should be able to get all the vitamin E you need from foods such as plant oils (eg olive or corn oil), nuts, seeds and wheatgerm, which is included in cereals.
Calcium Why do you need it? You may already know that calcium is important for healthy bones and teeth. However you also need it for a healthy heartbeat, as it’s used in regulating muscle contractions. Calcium also helps with normal blood clotting.
All About health 9
Where can you get it? There’s plenty of calcium in dairy foods such as milk, cheese and yoghurt. You can also get it in green leafy vegetables (though not spinach), soya foods such as soya milk and tofu, nuts, fish with edible bones, bread and fortified cereals.
Iodine Why do you need it? Iodine is a mineral that’s essential for thyroid health and helps make the thyroid hormones that keep your cells and your metabolism working normally.
Where can you get it? Sea fish and shellfish are the two best sources of iodine. If you don’t eat fish or shellfish, you can get iodine from plant foods such as cereals and grains. However the amount of iodine found in plant-based foods can vary, as it depends on how much iodine is in the soil they’re grown in. Despite this, the Department of Health doesn’t advise vegetarians and vegans to take iodine supplements.
Iron Why do you need it? Your body needs iron to make the red blood cells that transport oxygen around your body. If you don’t have enough of it, it can lead to a health condition called anaemia. This can cause symptoms such as tiredness, lack of energy, heart palpitations and feeling short of breath.
Where can you get it? Meat and liver are good sources of iron. There are also lots of plant foods that provide iron, including beans, nuts, whole grains, some dark green leafy vegetables (watercress, for instance), dried fruit and fortified cereals.
Magnesium Why do you need it? This mineral is important for your bones because it supports the glands that produce bone health hormones. It’s also used to convert the food you eat into energy.
Where can you get it? Lots of foods contain magnesium, including green leafy vegetables (including spinach), whole grains, fish, dairy foods, nuts and brown rice.
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