|
Vitamins & Mineral supplement information |
|
| Which
supplement ? |
Good Food sources |
Suitable for |
| Vitamin
A (Retinol) |
Liver, egg, butter, margarine, full
fat milk, Oily fish such as herring, mackerel and cod liver oil |
Helps Maintain healthy eyes & skin |
| Beta-Carotene
(an alternative form of Vitamin A) |
|
Helps protect the body from the damaging
effects of free radical, by-products of pollution and smoke |
| Vitamin
B1 (Thiamin) |
Pork, Breakfast cereal, whole meal
bread, yeast extract |
Helps the body release Energy from
food |
| Vitamin
B2 (Riboflavin )* |
Liver, Red Meat, chicken, cheese, eggs,
Milk Breakfast cereal Yeast extract. |
Helps the body release energy from
food |
| Vitamin
b3 (Niacin)* |
Chicken, red meat, fish, egg, breakfast
cereal, whole meal bread. |
Helps the body release energy from
food |
| ~Vitamin
B5(pantothenic Acid)* |
Liver, Banana, nuts, avocado, dried
apricots |
Helps the body release energy from
food |
| Vitamin
B6 (Pyridoxine)* |
Chicken, red meat, fish, banana, mango,
wheat germ, cabbage, mango |
Helps maintain healthy skin helps with
hormone production |
| Vitamin
B12 |
Liver, Red Meat, Chicken, fish, egg,
breakfast cereal, Soya milk , yeast extract. |
Helps the body to form red blood cells
and maintain a health nervous system |
| Folic
Acid |
Liver, Breakfast cereals, Brussels
sprouts, fortified bread, orange, chickpeas, spinach. |
Taken prior to and during pregnancy
can help prevent neural tube detects helps to maintain health
homocysteine levels |
| Vitamin
C |
Oranges, blackcurrants, strawberries,
kiwi fruit, green pepper. Potatoes |
Helps support a healthy immune system |
| Vitamin
D |
Sunlight on the skin eggs, cheese,
margarine, oily fish, such as herring, mackerel, tinned sardine,
cod liver oil |
For strong healthy bones and teeth,
helps the body absorb calcium |
| Vitamin
E |
Butter, margarine, Avocado, nuts, sunflower
seeds, seed oil, olive oil, wheat germ, muesli |
Helps to protect the body from the
damaging effects of free radicals by products of pollution and
smoke helps maintain healthy skin |
| Biotin
(vitamin H) |
Peanuts, Cheese Egg |
Helps in the production of energy helps
maintain healthy skin and hair |
| Vitamin
K |
broccoli, Cabbage, Yoghurt |
Helps regulate blood clotting for healthy
bones and teeth |
|
|
|
| Which
Mineral supplement ? |
Good Food sources |
Suitable for |
| Calcium |
Milk, Cheese, tinned sardines and salmon,
whitebait, yoghurt sesame seeds, tofu, green beans |
Essential for healthy bones and teeth |
| Chromium |
Peanuts, pulses, such as kidney beans
and lentils |
Helps to regulate the metabolism of
carbohydrate protein and fat |
| Copper |
Shellfish, dried apricots, whole meal
bread, Brazil nuts, mushrooms |
Helps with nerve function and energy
release |
| Iodine |
Fish Milk, cheese, Prawns |
Helps to regulate the bodies energy
production |
| Iron |
Red Meat, fish, eggs, baked beans,
breakfast cereals, pulse, such as kidney beans and lentils and
dried apricots |
Essential for red cell development,
red blood cells carry oxygen from the lungs to all cells to give
the body energy |
| magnesium |
Baked beans, brown pasta, nuts pulse
such as kidney beans and lentils and whole meal bread |
Helps in the products of energy works
along side calcium for healthy bones |
| Manganese |
nuts, chickpeas, whole meal bread,
brown rice |
A mineral which helps in the formation
of enzymes, including anti-oxidant enzymes |
| Phosphorous |
Milk, cheese, yoghurt, nuts, tofu |
Helps to make energy available in the
body |
| Selenium |
Fish, chicken, whole meal bread, brazil
nuts |
A powerful Antioxidant that works with
Vitamins A.C and E to helps protect the body from the damaging
effects of free radicals |
| Zinc |
Chicken, red meat tinned sardines,
oysters, cheese, nuts, wheat germ |
Helps
support a healthy immune system |
