VITAMINS & MINERALS
The essentials and where to find them.
SOURCING ESSENTIALS
Nutritious vitamins and minerals are pivotal to our survival.
Vitamins are an organic compound found in plants and animals. Minerals on the other hand are inorganic and originate in the Earth. Our bodies aren't able to synthesise these and need to be sourced from the foods we eat.
VITAMINS
Vitamin A
Broccoli, eggs, kale, orange-coloured foods (pumpkin, carrots, sweet potato, melon, mango, etc.), red bell peppers and spinach.
Essential for vision and eye health, boosts immunity, bone growth and blood cell development. Keeps tissues and skin healthy.
Vitamin B1 - Thiamin
Eggs, fortified grains, legumes, nuts, pork, seafood and yoghurt.
A key role in the growth and function of cells and glucose metabolism. With only small amounts stored in the liver, thiamin rich foods are needed daily.
Vitamin B2 - Riboflavin
Almonds, cheese, eggs, fortified grains, legumes, milk, pork, seafood, spinach and yoghurt.
Used for cell growth, energy production and fat breakdown. The vitamin is not stored in the body and needs to be consumed daily.
Vitamin B3 - Niacin
Fish, legumes, meat, mushrooms, nuts, potatoes, poultry and whole grains.
Helps convert food into energy and is essential for healthy cells, brain and nervous system. Found to be a precursor for NAD+.
Vitamin B5 - Pantothenic Acid
Avocado, beef, broccoli, brown rice, chicken, eggs, fortified grains, legumes, mushrooms, potatoes and yoghurt.
A vital source for making blood cells and converting food into energy and fatty acid metabolism.
Vitamin B6 - Pyridoxine
Bananas, beef liver, chickpeas, fortified grains, poultry, potatoes and seafood.
A coenzyme assisting more than 100 enzymes to perform necessary functions while supporting immune function and brain health.
Vitamin B7 - Biotin
Avocado, beef liver, eggs, nuts, pork, salmon, seeds and sweet potatoes.
Key function of assisting enzymes to break down fats, carbohydrates and proteins as well as regulating cell signals and gene activity.
Vitamin B9 - Folic Acid
Asparagus, broccoli, eggs, legumes, seafood, spinach and fortified grain products.
Folic acid is vital for new cell creation and can assist in preventing brain and spinal birth defects.
Vitamin B12 - Cobalamin
Dairy, eggs, fortified grains, beef liver, poultry, red meat and seafood (fish and shellfish).
Needed to form DNA and red blood cells while playing a key role in the development and function of the brain and nerve cells.
Vitamin C
Broccoli, Brussels sprouts, cabbage, capsicum/bell peppers, citrus fruits, kale, potatoes and spinach.
Powerful antioxidant aiding collagen production which promotes joint, hair, blood and skin health. It is also known to boost immune system health.
Vitamin D
Eggs, mushrooms, fish, fortified dairy, fortified grains and soy products.
Maintain normal blood levels of calcium to strengthen bones and teeth, fights infections and aids nervous system function.
Vitamin E
Almonds, avocado, mango, olive oil, peanuts, pumpkin, sunflower seeds and spinach.
Powerful antioxidant neutralising unstable molecules, helps cellular walls, nerve health and muscle strength.
Vitamin K
Cruciferous vegetables (e.g. kale, broccoli, spinach, bok choy, cabbage, cauliflower, Brussels sprouts), asparagus, soybeans, pine nuts and blueberries.
Activates protein and calcium, promoting healthy bone development and blood health (healing and clotting).
MINERALS
Calcium (macro)
Dairy, fish (bony), leafy green vegetables, legumes, and fortified tofu or soy milk.
Builds and protects teeth and bones. Helps nerve function, blood pressure and clotting, immune system, muscle movement and hormone secretion.
Chloride (macro)
Salt and soy sauce.
Essential to digestion, required for stomach acid and the balances fluids in the body.
Chromium (micro)
Broccoli, eggs, cheese, fish, meat, nuts, poultry and whole grains.
Enhances insulin activity and regulates blood sugar (glucose).
Copper (micro)
Black pepper, legumes, nuts, organ meats, seeds, shellfish and whole grains.
Important for iron metabolism and helps make red blood cells.
Flouride (micro)
Fish and flouridated water.
Encourages the formation of strong teeth and bones.
Iodine (micro)
Iodised salt, dairy, seafood and foods grown in iodine-rich soil.
Regulates growth, development, nerve and muscle function and the metabolism.
Iron (micro)
Fish, red meat, poultry, shellfish, nuts, seeds, prunes, eggs, legumes, dried fruit and dark leafy greens.
Helps hemoglobin in red blood cells and myoglobin in muscle cells. Needed for energy metabolism and the making of amino acids, hormones and collagen.
Magnesium (macro)
Almonds, artichokes, legumes, milk, nuts, oatmeal, salmon, seeds, seafood, and leafy green vegetables.
Works with calcium and needed for many chemical reactions. Helps nerve transmission, muscle contraction and immune system health.
Manganese (micro)
Fish, legumes, nuts, tea and whole grains.
Helps to form bones and metabolise amino acids, cholesterol and carbohydrates.
Molybdenum (micro)
Grains, legumes, liver, leafy green vegetables and milk.
Part of several enzymes including one which helps prevent severe neurological damage in infants.
Phosphorus (macro)
Almonds, broccoli, dairy, eggs, fish, legumes, liver, meat, milk, peas, potatoes and poultry.
Needed for healthy teeth and bones, helps convert food to energy and regulates the body's acid-based balance.
Potassium (macro)
Avocado. fresh fruits, fresh vegetables, legumes, meat, milk, nuts and whole grains.
Assists muscle contraction, nerve transmission and fluid balance in the body.
Selenium (micro)
Brazil nuts, grains, organ meats, seafood and walnuts.
This antioxidant defends cells from free radical damage and helps regulate thyroid hormone activity.
Sodium (macro)
Salt (many foods with added salt contain sodium) and soy sauce.
Required for nerve transmission, fluid balance and muscle contraction.
Sulphur (macro)
Eggs, dairy, fish, legumes, meat, nuts and poultry.
Helps form and shape stability in protein structures. Promotes healthy hair, skin and nails.
Zinc (micro)
Fish, legumes, meat, nuts, poultry, vegetables and whole grains.
Assists in making protein and genetic material while helps heal and increase immune system health, sperm production and sexual maturation.
