Vitamins and minerals - where are they found and what role do they play in our body?

Vitamin A (retinol and beta carotene)

Needed to maintain vision in dim light, healthy skin and hair. Helps strengthen the immune system.

Fish liver oils, liver, carrots, fortified margarine, cheese and dark green leafy vegetables.

Vitamin D (cholecalciferol and ergocalciferol)

Needed for growth and maintenance of bones and teeth. Helps the body absorb calcium.

Oily fish, eggs, milk, fortified breakfast cereals and fortified margarine and sunlight.

Vitamin E

Helps protect cell membranes from oxygen damage.

Vegetable oils, eggs, whole grains, green vegetables and nuts.

Vitamin K

Needed for blood clotting and helps build strong bones.

Dark green leafy vegetables, liver, meat, potatoes and cereals.

Vitamin B1 (thiamin)

Needed for energy metabolism and helps maintain muscle tissue and nerve function.

Bread, potatoes, milk, meat, whole grain, and fortified breakfast cereals.

Vitamin B2 (riboflavin)

Needed for tissue building, good vision and energy metabolism. Helps the body absorb folic acid and make steroids and red blood cells.

Milk, meat (particularly liver) and eggs.

Niacin (vitamin B3)

Needed for energy metabolism.

Meat, flour, eggs, milk and fortified breakfast cereals.

Pantothenic acid

Needed to produce neurotransmitters and for energy metabolism.

Meat, potatoes, tomatoes, broccoli, cereals and grains.

Vitamin B6 (pyridoxine)

Needed for protein metabolism and helps the body make haemoglobin.

Chicken, fish, eggs, milk, brown rice, oats, grains and some nuts.

Vitamin B12

Needed to produce red blood cells, maintain the nervous system and process folic acid

Meat, liver, milk, fish and eggs.

Folic Acid (folate)

Needed to produce red blood cells and maintain nervous system.

Leafy green vegetables and some fruits.

Biotin

Needed for energy metabolism.

Liver and kidneys, whole grains and nuts.

Vitamin C (ascorbic acid)

Helps the body absorb iron and maintains cells and tissues.

Fresh fruit (especially citrus fruits), sweet potatoes and green vegetables.

Sodium chloride (salt)

Helps regulate body fluids and digest food. But too much salt can raise your blood pressure.

Found in processed foods and alone as table salt.

Potassium

Helps regulate body fluids and lowers blood pressure.

Potatoes, vegetables, greens, chicken, dairy products, bananas.

Calcium

Needed for bones, teeth, blood clotting and for muscle and nerve function.

Milk, cheese, fortified bread and flour, green leafy vegetables (such as spinach) and nuts.

Magnesium

Needed for energy metabolism and activates enzymes and parathyroid glands.

Green leafy vegetables (such as spinach), nuts and dairy products.

Iron

Helps make red blood cells.

Red meats, liver, wholegrain flour and green leafy vegetables.

Zinc

Needed for energy metabolism, and helps produce new cells, enzymes and repair tissue.

Meat, liver, seafood (especially oysters), milk, bread and cereals.

Copper

Helps make red blood cells and helps maintain nerve function and immune system.

Nuts, shellfish and offal.

Manganese

Needed to make and activate enzymes.

Bread, wheat germ, nuts, avocados, peas and tea.

Molybdenum

Needed for enzyme function.

Vegetables, nuts and cereals.

Selenium

Needed for enzyme function and protects cells from oxygen damage.

Brazil nuts, seeds, fish and eggs.

Chromium

Enhances the action of insulin.

Whole grains, lentils and spices.

Iodine

Helps make thyroid hormones.

Oily fish and seaweed.

Phosphorus

Needed for energy metabolism and helps build bones.

Dairy products, eggs, meat, fish, soya beans, soya products and lentils.