Vital Vits

Now, I don't profess to be a nutritionist of any sort, or even very highly nutritionally informed, but I've learnt a lot from health books that I've read, and have always wanted a fool's guide to vitamins and why we need them - and here we are!

You may notice that some vitamins are missing - Vitamin C, for example - but that's because I've concentrated on ones that I didn't know a lot about before, and didn't know their best sources. I've limited health benefits, and food sources to a few key ones, so it's easier to take in. I have also been learning a lot about 'super-eating' - where you combine food stuffs together in order to maximise the benefits of the vitamins you're taking in, and certain vitamins work well together and enhance the absoprtion of the ones they are eaten with: this is the 'Eat with' section under each vitamin.

Here are a few:

Vitamin A

-Used for: Immune system, eye health, reproductive system

-Found in: Eggs, carrots, mangoes

-Eat with: Fat, animal protein

Vitamin D

-Used for: Bones, teeth, immune system

-Found in: Main source is sunlight, though can be found in soya products, oily fish (i.e. salmon)

-Eat with: As sunshine is our main vit. D provided, this is n/a

Vitamin E

-Used for: Antioxidants, protects against cancer-causing free radicals

-Found in: Vegetable oils, sunflower seeds

-Eat with: Vitamin C (citrus fruit for example, selenium-rich foods, see below)

Folic Acid

-Used for: Healthy cell formation, can prevent cancer, reproductivity

-Found in: Spinach, avocado, broccoli

-Eat with: B vitamins, e.g. red meat

Magnesium

-Used for: Bones, stress-control

-Found in: Brown rice, quinoa, wholegrain products

-Eat with: Calcium-rich foods

Selenium

-Used for: Antioxidants, thyroid health, immune system

-Found in: Nuts, chicken, salmon

-Eat with: Vitamin E, e.g. olive oil

Zinc

-Used for: Enzymes, immune system, heart health

-Found in: Protein

-Eat with: Vitamin B6, e.g. wholegrain products

Also important...

- All B vitamins, found in wholegrains and fortified cereals

- Pre and probiotics, found in many yoghurts

- Essential Fatty Acids (EFAs), found in oily fish, and Omega 3 & 6 supplements

If you're looking for your vitamins to bring you specific health benefits, here they are categorised:

Immune boosting

-Vitamin A

-Vitamin C

-Zinc

-Probiotics

Stress-relief

-Phosphorus (e.g. nuts and seeds)

-Magnesium

-Vitamin B5 (e.g. red meat)

Digestive health

-Magnesium

-Calcium

-Probiotics

Energy

-Chromium (e.g. grape juice)

-B Vitamins

-Vitamin C

Heart Health

-EFAs

-Calcium (a really good source is soft-boned fish like sardines)

-Folic Acid

Skin

-Vitamin E (esp. avocado)

-Zinc

Joints

-Vitamin B3 (e.g. chesnut mushrooms)

-Vitamin C

-Zinc

So there is a very basic, fast guide to some essential vitamins. While I do believe supplements are a great addition to a healthy diet, nothing beats variety and colour (it's proven! a multi-coloured diet is a stellar one) and a good daily balance of nutrients and vitamins!

Nati xXx