Vitamins and Minerals

Vitamin A: One of the main antioxidants. Essential for growth, healthy skin, hair, nails, bones, teeth and eyes. A deficiency can cause blindness. Good sources include: oily fish. More usually taken into the body as beta carotene, from which the body makes as much as it needs. Good sources of beta carotene are: carrots, melons, pumpkins and dark green leafy vegetables, such as spinach.
 
The B vitamins: There are a whole range of B vitamins. The most important are: B6, which helps to convert food into energy and make red blood cells. Good sources are: wheatgerm, eggs, milk and blackstrap molasses.

Vitamin C: One of the best known anti ageing and antioxidant vitamins. It cuts cholesterol and fights infection. Also used in the manufacture of collagen - one of the building blocks of the body.

Lack of vitamin C – particularly in smokers, is indicated by lines on the face. Each cigarette is thought to destroy 25mg. The body is unable to store this vitamin, so needs a daily intake. It is water soluble, so it is essential that vegetables are very lightly cooked or steamed to preserve this vital nutrient. Good sources are: oranges – eat the whole orange to get the important bioflavanoids, which assist the absorption of the vitamin. Other good sources include: broccoli, citrus fruits, peaches, peppers (capsaicin), dark green leafy vegetables and peas.
 
Vitamin D: This is normally made in the body by the action of sunlight on the surface of the skin. However, it is also obtained from oily fish. As fish is a good source of calcium and calcium needs vitamin D to be properly absorbed into the body, eating oily fish gives you the whole calcium/vitamin D package!

Vitamin E: One of the three main antioxidant vitamins – along with vitamins A and C. Found in wheat germ and nuts, particularly almonds and hazelnuts, blackberries and mangos, this is a vital vitamin to protect the heart.

Vitamin K: This is vital for the production of prothrombin, which causes blood to clot. A shortage can lead to a tendency to haemorrhage. This is normally manufactured in the gut. However, a course of antibiotics can destroy this, so it is recommended that live yoghurt be taken to restore the balance of bacteria in the gut. Other good sources include: egg yolks, honey, fish oil, soya beans and green leafy vegetables.

Calcium: If you are planning to lose some weight, this is an essential mineral for you! Research at the University of Tennessee shows that calcium reduces the tendency for your cells to store fat and, instead, burns the fat off as heat. This has been reinforced by work at Creighton University, Nebraska.

Iodine: Of interest to weight watchers is the fact this mineral is essential for correct function of the thyroid gland. A sluggish thyroid can be responsible for weight gain. Eating enough shellfish will ensure enough iodine for proper thyroid function.

Phosphorus: Fish has been known for centuries as “brain food” and there is now emerging scientific backup for this, as it is a prime source of this mineral, which is essential for good cerebral function and bone construction.

Potassium: This mineral controls blood pressure and is found in many white fish, particularly bottom feeders.

Selenium: Essential for the proper function of the immune system, the richest source of this mineral is in Brazil Nuts. As it comes from the soil, do ensure your nuts are actually grown in Brazil!

Zinc: Another essential for good immune system function. Oysters have eight times as much as beef. Important for amatory prowess! Legendary 18th Century Venetian lover, Casanova, was reputed to consume fifty oysters a night!