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Vitamin A
Immunity, skin and eye health, bone and tissue growth, fertility and reproduction.
Liver, eggs, dairy products.
Beta-carotene (converted to Vitamin A in the body)
Dark green vegetables, red and orange fruit and vegetables (e.g. watercress, squash, pumpkin, carrots, sweet potatoes, tomatoes, mangoes, apricots, watermelon),
Vitamin C
An antioxidant, required for immunity, wound healing, healthy skin and energy production.
Citrus fruits, strawberries, blackcurrants, guava, kiwi, parsley, spinach, peas, broccoli, peppers.
Vitamin D
Healthy bones and teeth, as needed for calcium absorption. Deficiency has also been linked to depression and some cancers.
Cod liver oil, butter, eggs, oily fish (mackerel, herrings, salmon) and the action of sunlight on skin.
Vitamin E
A powerful antioxidant, protects cells from free radical damage, heart health.
Avocados, nuts and seeds, wholegrains, egg yolk, leafy green vegetables.
Vitamin K
Blood clotting, healthy bones.
Dark green leafy green vegetables (spinach, kale, watercress, cabbage and broccoli), the greener the plant, the higher the vitamin K content.
Vitamin B1
Energy production and nerve function.
Wholegrains, peas, beans & lentils, fish, and meat.
Vitamin B2
Energy production
Dairy products, eggs, meat, leafy green vegetables, whole grains.
Vitamin B3
Energy production, healthy skin and nerves
Wholegrains, mushrooms, fish, meat.
Vitamin B5
Energy production, production of anti-stress hormones.
Liver, yeast, salmon, vegetables, dairy, eggs, wholegrains, meat, avocados.
Vitamin B6
Healthy red blood cells, hormonal balance.
Potatoes, bananas, lentils, liver, turkey, and tuna.
Vitamin B12
Healthy red blood cells, nerve cell function.
All foods of animal origin, including dairy, eggs, meat, poultry, and fish. Small amounts may be present in some seaweeds.
Folic Acid
Cell replication and growth, especially important during pregnancy to prevent birth defects, healthy red blood cells, protection against heart disease.
Beans, leafy green vegetables, citrus fruits, beetroot, nuts and seeds, avocados, mushrooms, whole-grains.
Biotin (vitamin H)
Breakdown of fats, carbohydrates and protein and their use as energy, protection of nerves and skin, growth of healthy hair.
Organ meats, porridge, egg yolk, mushrooms, bananas.
Calcium
Required for healthy bones and teeth, heart heath, blood clotting, nerve and muscle function.
Dairy products, spinach, broccoli, nuts and seeds.
Magnesium
Healthy bones and teeth, hormonal balance, energy production, muscle relaxation, blood clotting.
Nuts, wholegrains, dark green leafy vegetables, beans, fish, meat.
Zinc
Wound repair, fertility in adults and growth in children, healthy skin, immunity and wound healing, energy, sense of taste and smell.
Peas, chickpeas, seafood, white fish, lean red meat, oats, brown rice, nuts and seeds, egg yolk.
Selenium
A potent antioxidant, protects the body’s cells against damage from free radicals, protection against heart disease and cancer.
Brazil nuts, wholegrains, yeast, mushrooms, beans and lentils, white fish, seafood.
Iron
Needed for oxygen transport around the body via blood, essential for energy production.
Lean red meat, spinach, beans and lentils, rye bread, watercress.
Chromium
Helps the body maintain normal blood sugar levels, heart function.
Wholegrains, nuts, green peppers, eggs, chicken, apples, lamb,
Manganese
Healthy skin, bone, and cartilage formation, as well as glucose tolerance.
Nuts and seeds, leafy green vegetables, beetroot, tea, pineapple, wholemeal bread.
Potassium
Water balance, blood pressure, nerve, muscle and heart function.
Fruits, vegetables, wholegrains, beans, milk.
Omega 3 Fatty Acids
Heart health, brain function, eye health.
Oily fish (mackerel, sardines, herring, salmon, pilchards)
Vegetarian sources (have to be converted by the body to the form found in oily fish, so a less efficient source) flax seeds (linseeds), sunflower seeds,
pumpkin seeds, green leafy vegetables.
Immunity, skin and eye health, bone and tissue growth, fertility and reproduction.
Liver, eggs, dairy products.
Beta-
Dark green vegetables, red and orange fruit and vegetables (e.g. watercress, squash, pumpkin, carrots, sweet potatoes, tomatoes, mangoes, apricots, watermelon),
Vitamin C
An antioxidant, required for immunity, wound healing, healthy skin and energy production.
Citrus fruits, strawberries, blackcurrants, guava, kiwi, parsley, spinach, peas, broccoli, peppers.
Vitamin D
Healthy bones and teeth, as needed for calcium absorption. Deficiency has also been linked to depression and some cancers.
Cod liver oil, butter, eggs, oily fish (mackerel, herrings, salmon) and the action of sunlight on skin.
Vitamin E
A powerful antioxidant, protects cells from free radical damage, heart health.
Avocados, nuts and seeds, wholegrains, egg yolk, leafy green vegetables.
Vitamin K
Blood clotting, healthy bones.
Dark green leafy green vegetables (spinach, kale, watercress, cabbage and broccoli), the greener the plant, the higher the vitamin K content.
Vitamin B1
Energy production and nerve function.
Wholegrains, peas, beans & lentils, fish, and meat.
Vitamin B2
Energy production
Dairy products, eggs, meat, leafy green vegetables, whole grains.
Vitamin B3
Energy production, healthy skin and nerves
Wholegrains, mushrooms, fish, meat.
Vitamin B5
Energy production, production of anti-
Vitamin B6
Healthy red blood cells, hormonal balance.
Potatoes, bananas, lentils, liver, turkey, and tuna.
Vitamin B12
Healthy red blood cells, nerve cell function.
All foods of animal origin, including dairy, eggs, meat, poultry, and fish. Small amounts may be present in some seaweeds.
Folic Acid
Cell replication and growth, especially important during pregnancy to prevent birth defects, healthy red blood cells, protection against heart disease.
Beans, leafy green vegetables, citrus fruits, beetroot, nuts and seeds, avocados, mushrooms, whole-
Biotin (vitamin H)
Breakdown of fats, carbohydrates and protein and their use as energy, protection of nerves and skin, growth of healthy hair.
Organ meats, porridge, egg yolk, mushrooms, bananas.
Calcium
Required for healthy bones and teeth, heart heath, blood clotting, nerve and muscle function.
Dairy products, spinach, broccoli, nuts and seeds.
Magnesium
Healthy bones and teeth, hormonal balance, energy production, muscle relaxation, blood clotting.
Nuts, wholegrains, dark green leafy vegetables, beans, fish, meat.
Zinc
Wound repair, fertility in adults and growth in children, healthy skin, immunity and wound healing, energy, sense of taste and smell.
Peas, chickpeas, seafood, white fish, lean red meat, oats, brown rice, nuts and seeds, egg yolk.
Selenium
A potent antioxidant, protects the body’s cells against damage from free radicals, protection against heart disease and cancer.
Brazil nuts, wholegrains, yeast, mushrooms, beans and lentils, white fish, seafood.
Iron
Needed for oxygen transport around the body via blood, essential for energy production.
Lean red meat, spinach, beans and lentils, rye bread, watercress.
Chromium
Helps the body maintain normal blood sugar levels, heart function.
Wholegrains, nuts, green peppers, eggs, chicken, apples, lamb,
Manganese
Healthy skin, bone, and cartilage formation, as well as glucose tolerance.
Nuts and seeds, leafy green vegetables, beetroot, tea, pineapple, wholemeal bread.
Potassium
Water balance, blood pressure, nerve, muscle and heart function.
Fruits, vegetables, wholegrains, beans, milk.
Omega 3 Fatty Acids
Heart health, brain function, eye health.
Oily fish (mackerel, sardines, herring, salmon, pilchards)
Vegetarian sources (have to be converted by the body to the form found in oily fish, so a less efficient source) flax seeds (linseeds), sunflower seeds,
pumpkin seeds, green leafy vegetables.
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See below for a list of nutrients, their functions and which foods they can be found in...