vitamins & minerals

What it does

Best food sources (fruit, vegetables, nut, seeds etc)

Other considerations

Vitamin A/beta-carotene

Needed for healthy teeth, gums, bones, skin, hair and nails.

Apricots, mango, melon (cantaloup), nectarine, orange, peach, tangerine, carrots, broccoli, cabbage, kale, lettuce, spinach, watercress, parsley, sweet potato.

Most fruit and vegetables that are red, orange, yellow or dark green contain lots of beta-carotene.

Is also found in milk, cheese, cream, butter, eggs and liver. See the skin sinners section regarding eating these too much.

Vitamin A (retinol) is only found in animal sources, such as dairy, liver and eggs. However, we can produce vitamin A in our bodies by eating fruit and vegetables high in beta-carotene. These are much better for reducing acne.

Don't take a supplement of vitamin A, it is toxic to the body in high doses especially to an unborn child. You will get enough from your diet and it is virtually impossible to overdose on beta-carotene. However, don't over do it.

Vitamin B1 (Thiamin)

Energy production, digestion and metabolising food.

Tangerine, orange, pineapple, plum, kale, cauliflower, garlic, leek, mangetout, parsley.

Is also found in bread, cereals, potatoes, milk, cheese, cream, butter, pork, wheat germ, brewer's yeast. See the skin sinners section regarding eating these too much.

B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

Vitamin B2 (Riboflavin)

Energy release. Growth. Healthy skin, eyes, mouth, hair and nails.

Cherry, apricot, blackcurrant, kiwi fruit, peach, kale, beansprouts, broccoli, mangetout, parsley, red peppers, spinach, watercress.

Is also found in dairy products (skimmed milk, cottage cheese, yogurt), fortified cereals, mushrooms, bread. See the skin sinners section regarding eating these too much.

B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

Vitamin B3 (Niacin)

Enzyme formation converting and metabolising energy from food.

Passion fruit, grape, grapefruit, guava, peach, strawberry, kale, beansprout, carrot, cauliflower, parsley, potato, red pepper. Nuts and beans also contain tryptophan which converts to niacin.

Is also found in meat, fish, fortified cereals, wheat, rice. See the skin sinners section regarding eating these too much.

B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

Vitamin B5 (Pantothenic acid)

Makes energy available to the body.

Watermelon, blackberry, lemon, raspberry, strawberry, broccoli, cauliflower, celery, sweet potato, broad beans, chick peas.

Is also found in liver, meat, fortified cereals, milk. See the skin sinners section regarding eating these too much.

B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

Vitamin B6 (Pyridoxine)

Metabolises protein, chemicals, sugar and fatty acids. Healthy nerves and skin. Helps convert tryptophan to niacin.

Banana, blackcurrant, raspberry, watermelon, brussels sprout, kale, leek, green pepper, sweet potato, avocado, chick peas.

Is also found in meat, poultry, fish. See the skin sinners section regarding eating these too much.

B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

Vitamin B12 (Coblamin)

Essential for red blood formation. Helps maintain nerves.

Almost only found in animal products, but can also be found in brewer's yeast, fortified soya milk, yeast extract, fortified cereals. Sprout alfalfa seeds and chick peas to get a good vegetable source.

Mainly found in liver, meat, eggs, dairy products. See the skin sinners section regarding eating these too much.

Some drugs, including oral contraceptives may interfere with the absorption of this vitamin.

B vitamins are very unstable at high temperatures, try to eat these foods raw, or only lightly cooked.

Folic Acid

For a healthy nervous system. Helps prevent spina bifida in unborn babies.

Melon, orange, pineapple, strawberry, tangerine, Brussels sprout, beetroot, broccoli, cabbage, cauliflower, lettuce, parsnip, spinach, beans.

Is also found in liver, fortified cereals, yeast extract. See the skin sinners section regarding eating these too much.

Is found in larger amounts in vegetables than fruit.

If you drink a lot of alcohol or take anticonvulsants, aspirin and oral contraceptives you will need to make sure you eat more foods containing folic acid.

Biotin, Choline, Inositol (B vitamins)

Dark green leafy vegetables, nuts, fruits, vegetables.

Are also found in liver, fish, eggs, dairy products, fortified cereals. See the skin sinners section regarding eating these too much.

Deficiency is very unlikely.

Vitamin C

Production of collagen (connective tissue in skin and bones). Aids the absorption of iron. Speeds up healing.

Blackcurrant, blackberry, gooseberry, grapefruit, guava, kiwi fruit, lemon, lime, mango, melon, orange, papaya, pineapple, raspberry, strawberry, tangerine, broccoli, Brussels sprouts, cabbage, cauliflower, fennel, parsley, green peppers, watercress, tomatoes, potatoes, chilies.

Is very unstable if heated, try and eat these fruits and vegetables raw.

The body uses more vitamin C if your smoke or take antibiotics or oral contraceptives.

Vitamin D

Increases levels of calcium and phosphorus - helps these strengthen bones and teeth.

Sunlight allows our bodies to create this vitamin. Also found in fortified Soya milk, fortified vegetable margarines (read the labels). Sunflower seeds are one of the few vegetable sources of vitamin D.

Mainly found in fatty fish (mackerel etc), butter, cream, egg yolks, liver. See the skin sinners section regarding eating these too much.

Just 5-10 minutes sun exposure every day in the summer can generate enough vitamin D for the body for the whole year. Take care not burn in the sun. Exposure on arms and legs is better than on the face.

It is easy to overdose on this vitamin because the body finds it hard to excrete, so there is no real need to take a supplement.

Vitamin E

Protects the body from free radicals. Prevents polyunsaturated fats from being oxidised.

Grape, blackberry, blackcurrant, gooseberry, grapefruit, greengage, plum, raspberry, avocado, sweet potato, Brussels sprout, cabbage, carrot, celery, leek, lettuce, parsnip, green pepper, spinach, tomato, watercress. Also found in soyabeans, tofu, vegetable oils, nuts and seeds.

A powerful antioxidant.

Vitamin K

Helps blood clot and other chemical reactions in the body.

Dark green leafy vegetables are the best source. Is also found in some fruit and other vegetables.

Is also found in dairy products, fortified cereals. See the skin sinners section regarding eating these too much.