Best Sources of Vitamins

Are you taking multivitamins daily? Here is a selection of the most important life-and-health-enhancing nutrients and its best sources. But still, the most important key to be healthy and strong is to get nutrients we need from the food we eat.
Calcium
Calcium is vital for the formation and continuing strength of bones and teeth.
Best Sources of Calcium

• Cheese
• Canned sardines
• Tofu
• Seaweed
• Sesame seeds
• Almonds
• Figs
• Yogurt
• Semi-skimmed milk

Folic Acid
Folic Acid is a member of the vitamin B group of nutrients, is found in a wide variety of foods and is best-known for its ability to prevent spina bifida in newborn babies.
Best Sources of Folic Acid

• Liver (but not to be eaten in pregnancy)
• Fortified cereals
• Beetroot
• Brussels sprouts
• Peanuts (fresh unsalted)
• Garbanso (black-eyed) beans
• Spinach

Iron
Iron is one of the most important of all nutrients without it, your body can’t make hemoglobin, the substance that gives blood its red color. Its hemoglobin that’s transports oxygen via the blood to every living cell in the body.
Best Sources of Iron

• Seaweed
• Pheasant
• Lambs liver
• Beef
• Sardines
• Mussels
• Brazil nuts
• Balti vegetable curry

Potassium
It is needed to maintain the balance between acids and alkalis in all body fluids and cells – a balance that is vital for survival.
Best sources of Potassium

• Bananas
• Dried apricots
• Baked jacket potato
• Prunes
• Almonds
• Dry-roasted peanuts
• Stir-fry vegetables (courgette, Chinese cabbage, leeks, onion, garlic, spinach)
• Tomato puree
• Grilled chicken breast

Selenium
Selenium is one of the major protective antioxidants that helps prevent damage to individual body cells.
Best Sources of Selenium

• Brazil nuts
• Wholemeal bread
• Oily fish
• Tuna
• Canned in oil
• Sunflower seeds
• Cooked mushrooms
• Steak & kidney pie
• Shrimp
• Mixed nuts and raisins

Vitamin A
Vitamin A is essential for many different functions, including night vision and color perception. It plays an important part in maintaining the body’s natural defenses by boosting immunity and resitance to viruses and bacteria.
Best Sources of Vitamin A

• Liver
• Carrots
• Spinach
• Butter
• Eggs
• Cheddar cheese
• Dried apricots
• Sweet potatoes

Vitamin B6
B6 is essential for many chemical reactions that enable the body to use proteins and amino acids. It has role in normal brain function, is important for red blood cells and the correct balance of the body’s chemical make-up.
Best Sources of Vitamin B6

• Calves liver
• Grilled herring
• Turkey
• Wheatgerm
• Bananas
• Wholemeal bread
• Fresh unsalted peanuts

Vitamin B12
B12 is part of the vitamin B complex which is essential for the prevention of pernicious anemia.
Best Sources of Vitamin B12

• Liver
• Duck
• Roast beef sandwich
• Scrambled eggs
• Vegetarian Cheddar
• Soya cheese
• Marmite

Vitamin C
Vitamin C is a powerful antioxidant that protects every cell from damage caused by the free radicals that are by-products of pollution and natural chemical processes.
Best Sources of Vitamin C

• Strawberries
• Papaya
• Kiwi fruit
• Green peppers (raw)
• Oranges
• Broccoli (cooked)
• Blackcurrants (cooked)
• Coleslaw (homemade)

Vitamin D
Vitamin D is the vital key to strong, healthy bones.
Best Sources of Vitamin D

• Cod liver oil
• Herring & kippers
• Smoked mackerel
• Sardines: grilled & canned
• Grilled trout
• Grilled salmon steak
• Eggs

Vitamin E
Vitamin E is one of the most powerful of natural antioxidants and is essential for protecting the body from the damage done by free radicals.
Best sources of Vitamin E

• Wheatgerm oil
• Avocado
• Baked sweet potato
• Sunflower seeds
• Rapeseed Oil
• Hazelnuts
• Blackberries
• Tomato puree

Zinc
Zinc is essential for children’s growth, would-healing, healthy sex organs, reproduction, insulin production and natural resistance to disease.
Best Sources of Zinc

• Oysters
• Calves liver
• Sardines
• Roast beef
• Pumpkin seeds
• Crab
• Eggs
• Cheese