Where essential Vitamin and Minerals are hiding in your kitchen

The 13 essential vitamins are A, C, D, E K and the B vitamins: thiamine (B1 ), riboflavin (B2 ), niacin ( B3 ), pantothenic acid ( B5 ), pyridoxine ( B6 ), biotin ( B7 ), folate ( B9 ) and cobalin ( B12 ).

You can obtain these through the food you choose to eat but you may benefit from supplementing some of them with vitamin and mineral products depending on your diet and health status. 

Here’s a simple good to what you need and why.

Vitamin A

Good for: maintaining healthy skin and a good immune system.

Found in: cheese, eggs, milk, oily fish and yoghurt.

Vitamin C

Good for: maintaining healthy skin, blood vessels, bones and cartilage.

Found in: oranges, red and green peppers

Vitamin D

Good for: keeping bones, teeth and muscles healthy.

Found in: salmon, sardines, red meat and other oily fish.

Vitamin E

Good for: maintaining healthy skin and eyes.

Found in: plant oils such as soya and olive oil, nuts and seeds.

Vitamin K

Good for: healing wounds.

Found in: green leafy vegetables such as spinach and broccoli, vegetable oils and cereal grains.

The B Vitamins 

Thiamine ( B 1 )

Good for: keeping the nervous system healthy.

Found in: peas, fresh and dried fruit, eggs and wholegrain breads.

Riboflavin ( B 2 )

Good for: keeping skin, eyes and the nervous system healthy.

Found in: milk, eggs and rice.

Niacin ( B 3 )

Good for: keeping the nervous system and skin healthy.

Found in: meat, fish, wheat flour, eggs and milk.

Pantothenic Acid ( B 5 )

Good for: supporting energy release from food.

Found in: chicken, beef, potatoes, porridge, tomato, kidney, eggs, broccoli and wholegrains.

Pyrixodine ( B 6 )

Good for: allowing the body to use and store energy from protein and carbohydrates in food.

Found in: poultry, pork, fish and eggs.

Biotin ( B 7 )

Good for: helping the body break down fat.

Found in: a wide range of foods such as almonds but in very low levels.

Folate ( B 9 )

Good for: forming healthy red blood cells.

Found in: leafy green vegetables, peas, chickpeas and brussel sprouts

Cobamalin ( B 12 )

Good for: making red blood cells and keeping the nervous system healthy.

Found in: meat, salmon, cod, milk, cheese and eggs. Important to consider supplementation if following a vegetarian or vegan diet.

Keep well, Dr Clara Russell