Download vital vitamins and mighty minerals

VITAL VITAMINS
AND MIGHTY
MINERALS
Vitamins and minerals
are essential nutrients
that are required by our
body in small amounts
to maintain good health,
promote growth and
regulate body functions.
Vitamins and minerals
are needed to boost
the immune system,
support normal growth
and development, and
help cells and organs
function properly.
This booklet explains
what the different
vitamins and minerals
are, why our bodies
need them and the best
food sources to ensure
we meet our Reference
Intake (RI) for each one.
Fat Soluble Vitamins
These vitamins are stored by
our bodies in the liver and fatty
tissues, for future use.
You can also contribute to your
vitamin A intake by including
good sources of beta-carotene
in your diet, as this can be
converted into vitamin A by the
body. The main food sources of
beta-carotene are:
Vitamin A
• Yellow, red and green (leafy)
vegetables, such as spinach,
carrots, sweet potatoes and
red peppers
Vitamin A is important for normal
vision, the immune system, and
reproduction. Vitamin A also
helps the heart, lungs, kidneys,
and other organs work properly,
it also keeps skin and the linings
of some parts of the body, such
as the nose, healthy.
Good sources of vitamin A:
• Dairy products especially
cheese, milk and yoghurt
• Fortified low-fat spreads
• Egg yolks
• Oily fish such as salmon or
mackerel
• Yellow fruit such as mango,
papaya and apricots
Daily vitamin A requirement:
0.7mg for men
0.6mg for women
(You should be able to get all
the vitamin A you need from
your daily diet).
Vitamin D
Vitamin D helps our body
absorb calcium for healthy
bones and teeth. Without
enough vitamin D we cannot
absorb the calcium into our
bones and cells where it is
needed.
Together with calcium, vitamin
D helps protect children from
rickets and older adults from
osteomalacia which causes
bone pain and tenderness.
Vitamin D from sunshine
For the majority of people in
northern Europe, sun exposure
is the major source of vitamin
D during the summer months
and daily exposure over short
periods of time will enable
most people to make sufficient
vitamin D.
Limit exposure to sunlight in
order to lower the risk of skin
cancer by covering up and
applying sun cream when out in
the sun for longer periods.
Vitamin D from diet
Vitamin D from supplements
Good food sources of vitamin D
include:
During the autumn and winter
months from October to March
the UV light is insufficient for our
skin to make enough vitamin D
and certain groups of people,
such as those with limited sun
exposure, may be unable to
obtain sufficient vitamin D from
sunlight all year round.
• Oily fish such as salmon,
sardines, pilchards, trout and
mackerel
• Red meat
• Egg yolks
• Fortified foods such as fat
spreads and certain breakfast
cereals
The Department of Health has
recently updated the advice
on supplementation for vitamin
D and recommends a daily
supplement of 10 micrograms
(μg) per day of vitamin D for the
general population over the age
of 11 years.
Speak to your GP about
supplementation if you believe
you may be at risk of insufficient
vitamin D.
Vitamin E
Vitamin E acts as an antioxidant
in the body, helping to protect
cells from the damage caused
by free radicals. Free radicals
are compounds formed when
our bodies convert the food
we eat into energy.
People are also exposed to free
radicals in the environment from
cigarette smoke, air pollution
and ultraviolet light from the sun.
The body also needs vitamin
E to boost its immune system
so that it can fight off invading
bacteria and viruses. It also
helps to widen blood vessels
and keep blood from clotting.
Good sources of vitamin E:
• Nuts (such as peanuts,
hazelnuts, and, especially,
almonds) and seeds (like
sunflower seeds) are also
among the best sources of
vitamin E
• Sunflower, corn, soybean and
olive oil
• Green vegetables, such as
spinach and broccoli, provide
some vitamin E
Daily vitamin E requirement:
4mg for men
3mg for women
(You should be able to get
all the vitamin E you need
from your daily diet).
Vitamin K
Vitamin K helps blood to clot (so
cuts and scrapes stop bleeding
quickly). There’s some evidence
that vitamin K is also needed to
help keep bones healthy.
Good sources of vitamin K:
• Green leafy vegetables such
as broccoli, kale, spinach,
Brussels sprouts, cabbage
• Soya beans
• Vegetable oils
• Cereal grains
• Small amounts can also be
found in meat and dairy foods
Daily vitamin K requirement:
The reference intake for vitamin
K is 0.001mg per kilogram per
day. (You should be able to get
all the vitamin K you need by
eating a varied and
balanced diet).
Water Soluble Vitamins
Water soluble vitamins are
not stored by the body and
any excess is passed in urine.
Because of this we need a
frequent intake. Cooking,
especially boiling, can destroy
water soluble vitamins and so to
preserve them it’s best to grill or
steam or use the cooking water
for soups, stocks or stews.
You should be able to get the
levels of all the water-soluble
vitamins you need from your daily
diet.
Vitamin C
B Vitamins
Vitamin B2 (Riboflavin)
Also known as ascorbic acid.
Like vitamin E it acts as an
antioxidant in the body, helping
to protect cells from the damage
caused by free radicals. The
body also needs vitamin C
to make collagen, a protein
required to help wounds heal.
In addition, vitamin C improves
the absorption of iron from
plant-based foods and helps the
immune system work properly
to protect the body from
disease.
There are many different types
of vitamin B and they all have
important functions.
Is needed to help keep the skin,
eyes and the nervous system
healthy and assist the body in
releasing energy from the food
we eat.
Good sources of vitamin C:
• Eggs
• Citrus fruits (such oranges and
grapefruits) and their juices, as
well as red and green
peppers, blackcurrants and
kiwi fruits - which are
particularly high in vitamin C.
• Peas
• Other fruits and vegetables such as broccoli, strawberries,
cantaloupe melon, baked
potatoes, and tomatoes have
good levels of vitamin C.
Daily vitamin B1 requirement:
Daily vitamin C requirement:
40mg for adults
Vitamin B1 (Thiamine)
Has several important
functions, including working with
other B-group vitamins to help
break down and release energy
from food and keeping the
nervous system healthy.
Good sources of vitamin B1:
• Fresh and dried fruit
• Wholegrain breads
• Certain fortified breakfast
cereals
• Liver
1mg for men
0.8mg for women
Good sources of vitamin B2:
• Milk
• Eggs
• Fortified breakfast cereals
• Rice
Riboflavin may be destroyed by
UV light so store these foods
out of direct sunlight to preserve
their nutrient content.
Daily Vitamin B2 requirement:
1.3mg for men
1.1mg for women
Vitamin B3 (Niacin)
Vitamin B6 (Pyridoxine)
Folic Acid
Functions are very similar to
Vitamin B2 and include helping
to release energy from the foods
we eat and keeping the nervous
system and skin healthy.
Along with the other B group
vitamins, vitamin B6 helps the
body convert food into fuel for
energy. It also helps to form
haemoglobin which is the
substance in red blood cells that
carries oxygen around the body.
Folic acid, known as folate in
its natural form, is one of the
B group vitamins that works in
conjunction with vitamin B12 to
produce healthy red blood cells.
Good sources of Niacin:
• Meat
• Fish
• Wheat flour
• Eggs
• Milk
Daily Vitamin B3 requirement:
17mg for men
13mg for women
Good sources of vitamin B6:
• Poultry
• Fish
• Whole grains - such as
oatmeal, wheat germ and
brown rice
• Eggs
It also helps prevent nervous
system defects such as spina
bifida in unborn babies.
Lack of folic acid may lead to
folate deficiency anaemia with
symptoms such as extreme
fatigue, a sore mouth and
mouth ulcers.
Vitamin B12
(Cobalamin)
Works in conjunction with folic
acid to form healthy red blood
cells. It’s also important for
releasing energy from the food
we eat and helping keep the
nervous system healthy. A lack
of vitamin B12 can result in
vitamin B12 deficiency anaemia
which is characterised by
symptoms of extreme tiredness
and a lack of energy, muscle
weakness, sore mouth and
problems with memory.
• Fortified breakfast cereals
• Green leafy vegetables such
as kale, spring greens,
spinach
Daily vitamin B6 requirement:
• Liver (not to be eaten
if you’re pregnant)
Unlike the other B vitamins,
vitamin B12 can be stored in the
body but deficiency may be a
risk for people who do not eat
any foods of animal origin such
as people who eat a completely
plant based or vegan diet.
• Chickpeas
Sources:
• Vegetables
• Soya beans
1.4mg for men
1.2mg for women
Good sources of folic acid:
• Fortified breakfast cereals
Daily Folic Acid requirement:
0.2mg for adults
Vitamin B12 is found in meat,
fish, eggs and dairy products.
Non animal sources include
yeast extract and specially
fortified foods such as
certain breakfast cereals and
unsweetened soya drinks.
Mighty Minerals
Our body needs many
minerals to grow, develop
and stay healthy and
uses them to build bones
and teeth, to control
body fluids both inside
and outside the cells and
also to help convert the
food we eat into energy.
Our body needs large
amounts of some
minerals such as calcium.
Other minerals like iron,
copper and zinc are
called trace minerals
because they are only
needed in very small
amounts every day.
Calcium
Calcium is present in the body
more than any other mineral,
and it has several important
functions. These include growth
and maintenance of strong
bones and teeth, healthy nerve
and muscle function, blood
clotting and hormone release.
Vitamin D is important for
calcium absorption.
Calcium deficiency may
lead to rickets in children or
osteoporosis later in life.
Good sources of calcium:
• Low-fat dairy products like
milk, cheese and yogurt are
the best sources of calcium.
Many non-dairy products are
also good sources of calcium.
These include:
• Green leafy vegetables:
Broccoli, kale, pak choi,
and collard greens
• Beans and nuts: Black eyed
peas, lentils, and almonds
• Fortified foods: Tofu and
other soy products like
milks, yogurts, and cheeses.
Also fortified breads, cereals,
energy bars, and juices
• Seafood: Certain fish, such
as canned sardines, also
provide calcium when
eaten with the bones
Daily calcium requirement:
700mg adults
Magnesium
Magnesium is important for
bone function and helps convert
food into fuel for energy. It is
found in a variety of both plant
and animal foods.
Good sources of magnesium:
• Dark green leafy vegetables
such as spinach and kale
• Wholegrains including brown
rice
• Meat and fish
Daily magnesium requirement:
300mg men
270mg women
Zinc
Potassium
Iron
Zinc is important for the
renewal of cells, tissues and
enzymes and in the healing of
wounds. It is also involved with
the metabolism of proteins,
carbohydrates and fats into
energy.
Potassium assists the body in
controlling the balance of fluids
and aids correct functioning of
the heart muscle.
Iron is an essential mineral, with
several important roles in the
body. Its main function is
carrying oxygen around the
body. A lack of iron can lead to
iron deficiency anaemia.
Good sources of zinc:
• Red meat
• Shellfish especially oysters
• Cheese
• Wholegrains, legumes and
nuts but the zinc from these is
less readily available to the
body than that from animal
products.
Good sources of potassium:
• Fruit - especially bananas
• Vegetables including broccoli,
parsnips and brussels sprouts
• Pulses including lentils,
beans and chickpeas
• Nuts and seeds
• Fish and shellfish
• Chicken and turkey
Daily potassium requirement:
3,500mg for adults
The most common symptoms
include:
• Tiredness, lack of energy
• Shortness of breath
• Heart palpitations
• Pale complexion
Visit your GP if you experience
symptom of anaemia. It can be
diagnosed by a simple blood
test.
Daily zinc requirement:
5.5 - 9.5mg for men
4.0 - 7.0mg for women
Good sources of iron:
• Most dark-green leafy
vegetables - such as
watercress and curly kale
• Meat, fish and tofu
• Beans
• Dried fruit such as apricots
• Whole grains, brown rice
• Fortified breakfast cereals
Daily iron requirement:
8.7mg for men
14.8mg for women
Eating a variety of foods
is the best way to get all
the vitamins and minerals
you need each day, as
well as the right balance
of carbohydrates,
proteins, fats, and
calories.
Whole or unprocessed
foods like fresh fruits
and vegetables, whole
grains, low-fat dairy
products, lean meats,
fish, and poultry are the
best choices for providing
the nutrients your body
needs to stay healthy and
grow properly.
The reference intakes in
this guide are based on
a healthy adult’s daily
requirements. If you are
pregnant, have a health
condition or want advice
on children’s vitamin and
mineral intakes visit the
NHS choices website:
www.nhs.uk or speak to
your GP.
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