Vitamins
Vitamin A
- All fatty foods, milk, cheese, butter, cream, liver, fish liver oils
- Body can manufacture it from carotene present in carrots,
tomatoes, outer cabbage and lettuce leaves
- It is fat soluble (Retinol).
Vitamin D
- Dairy products, fatty fish, salmon, cod, herring, sardines, eggs, butter, cheese,
fish liver oils
- UV sunrays act on skins fatty substance called Ergesterol to manufacture it
- Calcium cannot be absorbed without the presence of Vitamin D.
Vitamin E
- Egg yolk, milk, green veggies, nuts, wheat germ whole cereals, butter
- This vitamin is valuable for reproduction and muscle development.
Vitamin K
- Fish, green veggies, fruit
- Necessary for blood clotting.
Vitamin C
- Citrus fruit - oranges, lemons, grapefruit, rosehip, blackcurrant - potatoes,
tomatoes, green veggies
- It helps fight infections and heal wounds.
Vitamin B
- Husk of wheat, nuts, oatmeal, unpolished rice, fruit, yeast
- B1, B2, B6, B12, Folic acid are all required for a healthy nervous system
- B2 - a lack of this results in mouth inflammation; these vitamins are built up
by intestinal bacteria and can be destroyed by antibiotics
- B12 - This is sourced from animal foods. It combines with the anti-anaemic
factor, is stored in the liver and required for red blood cell development.
Absence of this vitamin causes pernicious anaemia.
Roughage
- Fibrous - giving bulk - it also stimulates bowel action preventing constipation
- Found in bran, wholemeal flour, husks of cereals and all types of vegetables.
Iron
- Kelp, soya, almonds, wheat bran, cashews, eggs, pumpkin, gem squash, liver
leafy greens, dried apricots, beef, sunflower seeds
- Helps prevent anaemia, combined with B12 and folic acid.
Folic Acid
- Leafy greens, liver, kidney, peanuts, almonds, tomato puree, beef brewers yeast
- Helps prevent anaemia, combined with B12 and iron.
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