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 - 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

Folate

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

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

A great antioxidant vitamin

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

Vitamin K

Good for bones and blood clotting

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

Zinc

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

Copper

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

Phosphorus

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

Iron

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

Iodine

Good for thryoid function

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

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

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 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

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

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

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

Potassium

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

Magnesium

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 

Calcium

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

Manganese

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

Selenium

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