The Essential Nutrients Guide
The Essential Nutrients Guide
The Essential Nutrients Guide
Vitamin A (Retinol)
Essential for healthy skin and eyes. It protects the body's cells against attack and builds up resistance to infections. Pregnant women should limit their intake.
Good Food Sources:
Calves' / Lamb's Liver; Carrots; Cheese; Egg Yolks; Fish; Fish Liver Oils; Mangoes
RDA
Women 600mg | Men 700mg
Vitamin B1 (Thiamin)
Essential for the digestion and nervous systems. It helps us cope better with stress, stabilises the appetite and promotes growth and good muscle tone.
Good Food Sources:
Hazelnuts; Marmite; Oats; Pork; Wheatgerm; Wholemeal Bread
RDA
Women 0.4mg | Men 0.4mg
Vitamin B2 (Riboflavin)
Promotes good health and is necessary for maintaining good vision, nails, skin and hair.
Good Food Sources:
Calves' / Lamb's Liver; Dark Green Leafy Vegetables; Eggs
RDA
Women 0.4mg | Men 0.4mg
Vitamin B3 (Niacin)
Improves circulation and reduces high blood pressure and cholesterol levels. Helps to maintain healthy skin, mouth and digestive system.
Good Food Sources:
Chicken; Dried Beans & Peas (cooked); Fish; Liver; Marmite; Peanuts; Potatoes; Raisins
RDA
Women 13mg | Preg 15mg | Men 17mg
Vitamin B5 (Pantothenic)
Known as the 'anti-stress' vitamin as it improves the body's resistance to stress. It also helps to make antibodies to fight invading germs and bacteria.
Good Food Sources:
Beef Steak; Bran; Broccoli; Chicken; Dairy Products; Eggs; Milk; Mushrooms; Peanuts; Pig's Liver; Sweet Potatoes
RDA
n/a
Vitamin B9 (Folic Acid)
Works with Vitamin B12 for the growth and reproduction of new cells. It is essential for the development of the foetus and it helps to prevent Spina Bifida. It also can help to regulate moods, sleep and the appetite.
Good Food Sources:
Avocados; Bananas; Dark Green Leafy Vegetables; Lentils; Oranges; Pig's Liver; Watercress; Wholemeal Bread
RDA
Women 200mcg | Preg 300mcg | Feed 360mcg | Men 200mcg
Vitamin B12 (Cobalamin)
Works with Folic Acid and is essential for the formation and regulation of red blood cells and therefore prevents anaemia. It is necessary for metabolism and to maintain a healthy nervous system.
Good Food Sources:
Cheese; Eggs; Fish; Full-fat Milk; Shellfish; Pig's Liver
RDA
Women 1.2mg | Feed 2mg | Men 1.2mg
Vitamin C
Needed for the fat metabolism and helps with the absorption of iron. It is essential to the health of the skin, hair, teeth, eyes, gum, bones and ligaments. It helps to keep the immune system in order, protecting against colds
Good Food Sources:
Baked Potatoes with skin; Broccoli; Cabbage; Fresh Fruit (especially Citrus Fruits); Peppers; Pumpkin; Tomatoes
RDA
Women 40mg | Preg 50mg | Feed 70mg | Men 40mg
Vitamin D
Works with Calcium to keep the blood and bones healthy and strong. It helps to maintain a stable nervous system and normal heart action
Good Food Sources:
Butter; Egg Yolks; Liver; Milk; Oily Fish
RDA
Women - Preg / Br Feed / 65+ 10mcg | Men 65+ 10mcg
Vitamin E
Helps to protect against diseases associated with ageing, cancer and heart disease. It helps maintain healthy circulation and normal levels of cholesterol. It is needed for cell formation especially the skin.
Good Food Sources:
Asparagus; Cereals; Dark Green Leafy Vegetables; Nuts; Soya Beans; Vegetable Oils; Wholegrains
RDA
n/a
Beta-Carotene
Carotenoids, the best known of which is Beta-Carotene decreases the risk of most cancers.
Good Food Sources:
Apricots; Avocado; Broccoli; Carrots; Dark Green Leafy Vegetables; Kale; Peaches; Spinach; Spring Greens; Tomatoes; Watercress
RDA
n/a
Calcium
Creates and maintains healthy bones and teeth. It regulates the heart beating and may be important in preventing and treating high blood pressure.
Good Food Sources:
Baked Beans; Bread; Dairy Products (except butter); Dark Green Leafy Vegetables; Dried Fruit; Eggs; Nuts; Rhubarb
RDA
Women: 365mg | Men: 470mg
Copper
Copper is an essential nutrient for bone synthesis. It also makes sure that iron in the body is in the right form to be used in the manufacture of haemoglobin.
Good Food Sources:
Beans; Calves' Liver; Carrots; Chocolate; Lentils; Nuts; Olives; Shellfish; Wholemeal Bread
RDA
Women 1.2mg | Feed 1.5mg | Men 1.2mg
Iron
Iron is used to make haemoglobin which transports oxygen from the lungs around the body.
Good Food Sources:
Beans; Beef; Broccoli; Calves' Liver; Dried Fruit; Fish; Nuts; Poultry; Soya Beans; Spinach; Whole Grains; Wholemeal Bread
RDA
Women 14.8mg | 50+ 8.7mg | Men 8.7mg
Lycopene
An antioxidant which helps to prevent cell damage and repairs damaged cells. It may lower the risk of heart disease and some cancers.
Good Food Sources:
Guava; Pink Grapefruit; Tomatoes and Tomato Products (ie. sauce, juice, ketchup); Watermelon
RDA
n/a
Omega 3 Fatty Acids
These acids reduce the stickiness of the blood making it less liable to clot and cause thrombosis. It reduces blood pressure and promotes a healthy cardiovascular system.
Good Food Sources:
Oily Fish like Herring, Tuna and Mackerel
RDA
n/a
Omega 6 Fatty Acids
These acids regulate hormone production and stimulate skin and hair growth.
Good Food Sources:
Oils from cereals; Pulses; Vegetables
RDA
n/a
Selenium
An antioxidant, Selenium boosts the immune system and combats the ageing process.
Good Food Sources:
Cod; Crab; Dairy Products; Eggs; Garlic; Meat (especially Liver and Kidney); Seeds; Wholemeal Bread
RDA
Women 60mcg | Feed 75mcg | Men 75mcg
Zinc
Zinc, an essential nutrient, is used by the body for the growth and repair of tissue.
Good Food Sources:
Beef; Canned Fish; Chicken; Eggs; Hard Cheese; Mushrooms; Nuts; Oysters; Pulses; Shellfish