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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