vitamins and minerals


Many different vitamins and minerals are present in food and are required
in small amounts to maintain good health. To ensure we get all the vitamins and minerals we need, it is important to eat a well-balanced, varied diet.


Vitamin A

Good for vision, skin and immune function

Found in cantaloupe melon, pak choi, passion fruit, spinach, sweet potato, cheese, cream, eggs & liver

vitamin D

Vitamin D - the sunshine vitamin

Good for bones, teeth and muscles
as well as playing an important role
in the immune system

Found in fortified breakfast cereals, eggs, fortified spreads & soya drinks (dairy alternatives), oily fish, pork



Particularly important during pregnancy
as well as being good for energy and
immune function

Found in asparagus, beetroot, blackberries, black-eyed beans, strawberries, cashews, hazelnuts, sesame seeds, walnuts, bran, fortified breakfast cereals, rye flour, wheatgerm, blue cheese, eggs, liver

vitamin B12

Vitamin B12

Good for energy and immune function

Found in fortified breakfast cereals & nutritional yeast, yeast extracts, cheese, eggs, fortified dairy alternatives e.g. soya drinks, game, milk, oily fish, pork, poultry, red meat, shell fish, white fish

vitamin E

Vitamin E

A great antioxidant vitamin

Found in avocado, blackberries, butternut squash, almonds, hazelnuts, sunflower seeds, crab, eggs, prawns, salmon

vitamin k

Vitamin K

Good for bones and blood clotting

Found in broccoli, brussel sprouts, kale, spinach, watercress 



Good for bones and fertility

Found in cashews, pecans, pine nuts, pumpkin seeds, bran, wholemeal bread,
rye & wholemeal flours, wheatgerm, crab, duck, mussels, offal, pork, poultry, red meat



Good for immune function, skin and hair

Found in dried apricots, mushrooms,
red kidney beans, sultanas, almonds, cashews, pumpkin seeds, sunflower
seeds, soya & wholemeal flours, couscous, quinoa, wild rice, crab, duck, offal, prawns, sardines, venison



Good for teeth and bones

Found in black eye beans, lentils, red kidney beans, soya beans, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, bran, muesli, wheatgerm, wholemeal bread, cheese, eggs, meat, poultry, yoghurt, shellfish, white & oily fish



Good for oxygen transportation around the body, cognitive development and prevents fatigue

Found in lentils, prunes, raisins, red kidney beans, watercress, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds,
bran, wholemeal flours, fortified breakfast cereals, quinoa, wheatgerm, cockles, eggs, game, mussels, offal, red meat



Good for thryoid function

Found in cod, crab, eggs, haddock, mackerel, mussels

vitamin B6

Vitamin B6

Good for energy and reducing fatigue

Found in avocado, dried figs, green peppers, plantain, pomegranate, hazelnuts, sesame seeds, walnuts, bran, wholemeal flour, fortified breakfast cereals, wheatgerm, chicken, game, mackerel, pork & tuna

vitamin B1

Vitamin B1

Good for heart health

Found in oranges, peas, potato, rocket, sweetcorn, Brazil nuts, pecans, pine nuts, sesame seeds, sunflower seeds, bran, bread, brown, white & wholemeal flours, couscous, fortified breakfast cereals, pork & salmon

Vitamin B12

Vitamin B2 (Riboflavin)

Good for eyes and energy

Found in mushrooms, almonds, pistachios, pumpkin seeds, bran, fortified breakfast cereals, soya flour, wheatgerm, cheese, crab, eggs, game meat, oily fish, pork, yoghurt 

vitamin c

Vitamin C

Good for immune function and energy –
and surprisingly, bones, teeth & gums

Found in Brussel sprouts, cabbage, kiwi, mango, peppers, spinach, citrus fruits

vitamin B3

Vitamin B3

Good for skin and energy

Found in broad beans, mushrooms,
peanuts, sesame seeds, sunflower seeds, bran, wholemeal bread, wholemeal flours, fortified breakfast cereals, quinoa, haddock, oily fish, pork, poultry, red meat



Good for maintaining a normal blood pressure

Found in avocado, banana, celery, parsnip, potato, almonds, chestnuts, pistachios, walnuts, bran, quinoa, soya flour, wheatgerm, wholemeal flour, lamb, pork, turkey, white and oily fish



Good for bones, teeth & muscle as well
as energy

Found in dried figs, okra, soya beans, 
Brazil nuts, macadamia nuts, sunflower seeds, brown, rye & wholemeal flours, muesli, porridge oats, quinoa 



Good for bones, teeth, muscle and blood

Found in dried figs, okra, rocket, spinach, watercress, almonds, brazil nuts, hazelnuts, sesame seeds, bread, soya flour, cheese, fish with edible bones, fortified dairy alternatives, milk, yoghurt



Good for energy and bones

Found in bean sprouts, blueberries, chicory, mange tout, pineapple, hazelnuts, macadamia nuts, pine nuts, bran, bread, brown rice, couscous, wheat germ



Good for immune function, hair & nails

Found in Brazil nuts, cashews, sunflower seeds, bran, egg noodles, seeded bread, wheatgerm, eggs, game, oily fish, poultry, seafood, white fish

Vitamin supplements

Most of us should meet our vitamin and mineral requirements by eating a healthy, well balanced diet. Certain groups, however, for example the sick, elderly, post-menopausal women, pregnant women or individuals following restrictive diets, may need to take an additional vitamin or mineral  supplement. Please consult your doctor for advice.