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The amount of energy and nutrients needed for optimum health varies from individual to individual. Refer to the list below to get optimal vitamins and minerals from food sources. Fat-soluble vitamins stored in the body, include vitamins A, D, E and K. Water-soluble vitamins, which include vitamins C and B, are not so easily stored and a daily intake of these is essential.

Vitamin A: Yellow fruit and vegetables, carrots, peppers, all dairy products including margarine, green leafy vegetables, dried apricots. Essential for night vision, healthy skin, and growth of bones.

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Vitamin B1 (Thiamin): Fortified breakfast cereals, yeast extract, pulses, nuts, Wholemeal rice/pasta/bread. Essential for metabolism of carbohydrates for energy.

Vitamin B2: (Riboflavin): Fortified products, yeast extract, mushrooms. Helps convert fats, carbohydrates and proteins into energy.

Vitamin B3: (Niacin): Fortified products, yeast extract, peanuts, wholemeal, bread and pasta, brown rice. Essential for energy production, healthy skin and the nervous system.

Vitamin B6: Breakfast cereals, potatoes, nuts, pulses, avocado, pears. Helps convert protein into energy.

Vitamin B12: Fortified soya milk, fortified nutritional yeast and some breakfast cereals. Essential for red blood cell formation, growth and a healthy nervous system.

Vitamin C: Citrus fruit and juice, blackcurrants, most green vegetables, potatoes, tomatoes. Essential for healthy bones, teeth, skin and gums; growth, wound healing and energy production; resistance to infection.

Vitamin D: Appropriate levels of sunlight, fortified soya or rice milk and most dry cereals. Essential for healthy bones, teeth and for calcium absorption. 

Iron: Whole or enriched grains, iron-fortified cereals, legumes, green leafy vegetables and dried fruits. Essential for transporting oxygenated blood around the body.

Folic Acid: Leafy green vegetables, potatoes and most other vegetables and fruits. Folic acid exists naturally in foods and body tissues in the form of folates. Folates are a member of the B vitamin group. 

Calcium: Calcium-fortified soya & rice milk and orange juice, tofu and dark green leafy vegetables, dried figs, chick peas. Gives strong bones and teeth. Important for blood clotting and muscle contraction.

Iron: Bran flakes, chick peas, spinach, dried fruit, dates, millet, tahini paste, pumpkin seeds, blackstrap molasses. Essential for transporting oxygenated blood around the body.

Zinc: Legumes, seeds, whole grain products, wheat germ, nuts and tofu chick peas, pumpkin seed, tahini paste. Essential for making muscle and functioning of enzymes.

Iodine: Essential for functioning of thyroid hormones and development of unborn babies.

Magnesium: Nuts, seeds, pulses, tofu, cheese, yogurt, wholemeal bread and pasta. Essential for functioning of muscle, nervous system, enzymes, and helps control calcium balance.

Phosphorus: Wholegrain cereal including wholemeal bread and pasta, brown rice, seeds, nuts, pulses, tofu. Essential for strengthening bones; important for maintaining body's chemical balance.

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