Confused about where to get key nutrients? This blog will break it down and hopefully give you a one-stop shop on what foods contain those nutrients that really benefit your health.

First we will look at vitamins:

Vitamin	Benefit	Source
B vitamins are water-soluble, so are lot easily through bodily fluids. Therefore it is important that these are replaced each day.	They help to keep your immune system healthy. They also help with the release of energy from food.	B1 – seeds, nuts, yeast, pork and egg B2 – spinach, fortified cereals, dairy and liver B3 – Meat, fish, grains, nuts, leafy greens B9 – eggs, chickpeas, leafy greens B12 – meat, fish, eggs, algae, yeast. (It is advised to take a B12 supplement if you are vegan to ensure you are getting adequate amounts)
Vitamin C, another water soluble vitamin.	This is important in maintaining healthy skin, cartilage and blood vessels. It also plays a role in immunity, assisting the passage of white blood cells to the site of infection.	Colourful fruit and vegetables, including oranges, peppers and broccoli.
Fat soluble vitamins:
Vitamin A	Supports eye health, immune support, skin health and is a powerful antioxidant.	Fatty fish, eggs, poultry and orange and yellow fruit/vege (Important to note that excess in pregnancy may harm the baby)
Vitamin D	Helps with calcium absorption and supports the immune system.	Eggs yolks, oily fish and dairy. Recommended that everyone in the UK takes a vitamin D supplement, due to lack of sunlight exposure and sunscreen use.
Vitamin E	Powerful antioxidant and cardiovascular support.	Avocados, eggs, nuts
Vitamin K	Important for blood clotting and therefore wound healing.	Green leafy vegetables, vegetable oil and some cereals

By enjoying a healthy, varied diet most people can easily consume all these vitamins. If you don’t eat meat/fish there are plant-based alternatives for most, with the exception of B12 which it is recommended to supplement.

Mineral	Benefit	Source
Calcium	Important for bone and teeth health and muscle function	Milk, yogurt, spinach
Iodine	Essential for thyroid function. Also vital for brain development and bone maintenance	Fish, seaweed, eggs and dairy products
Iron	Needed for oxygen transport and to support the immune system and brain function	Red meat, tofu, shellfish, broccoli
Magnesium	Needed for energy production, heart health and muscle contraction	Leafy greens, nuts and avocados
Selenium	Immune support, prevents cell damage and promotes a healthy reproductive system	Brazil nuts, eggs, meat and fish
Zinc	Found in every cell in the body this is important for immune support, fertility and skin health	Shellfish, red meat, eggs and chickpeas

Omega-3 fatty acids are also important for maintaining health. They have many benefits, including regulating inflammation, improving blood fats and cholesterol, maintaining healthy eyes and supporting the nervous system. These can be found in oily fish, walnuts, chia seeds, seeds and hemp.

In my next article I will look at phytonutrients, what they are, their benefits and where to find them and, anti-nutrients, what they are, their benefits and where to find them.