Vitamins: I’ve made a list of the main vitamins needed for a healthy lifestyle and where to find them, you can’t really eat too many vitamins so go crazy but just try to incorporate them all.
Vitamin A: Needed for healthy growth and development, bones, skin, eyes, membranes, teeth etc… It can be found in foods such as fish, meat, eggs and full fat milk. In plant foods, vitamin A can be obtained from a family of substances called carotenes which are found in brightly coloured fruit and vegetables, and green leafy vegetables.
B group Vitamins: The B vitamins are a group of vitamins that each have their own roles in the body. They work together as a team and are generally found together in foods. The B group vitamins help break down foods to provide us with energy and the “building blocks” for growth. They help brain, nerves and muscles to function properly and aid the production of red blood cells.
Vitamin C: Vitamin C is important for the production of collagen, connective tissue and protein fibres that give strength to our teeth and gums, muscles, blood vessels and skin. Vitamin C can be found in fruit and vegetables such as citrus fruit, blackcurrants, strawberries, tomatoes, potatoes, peppers and brussel sprouts as well as fortified drinks.
Vitamin D: There are only a few foods which contain vitamin D. These include oily fish, fish oils, butter and eggs. Some foods, like margarine, evaporated milk and breakfast cereals are fortified with vitamin D.
Vitamin E: Vitamin E is available in a variety of foods, particularly rich sources being most vegetable oils, margarine, wheatgerm, most nuts and leafy green vegetables.
Vitamin K: The best dietary sources are green leafy vegetables such as spinach, sprouts, broccoli and cauliflower. Lower levels are found in liver, lean meat, cow’s milk, egg yolk and wholewheat products.
In summation you should try to make each and every meal throughout the day include carbohydrates, fats, vitamins and protein with as little salt as possible.
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