Health & Nutrition
General Wellness
| As we change seasons and move towards the colder months our vitamins intake becomes increasingly important for fighting the common cold, flu and other aches and pains. Heres a table of vitamins you need, their function and the food source you can get them from. |
| Vitamin | Function | Food Source | | Vitamin A | Prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, keeps skin healthy.
Needed to form collagen; tissue that holds cells together. | Orange and green fruits and vegetables - apricots, carrots, pumpkin, spinach, broccoli; milk, eggs, liver and fortified cereals | | Vitamin C | Essential for healthy bones, teeth,gums and blood vessels. Helps the body absorb iron calcium and contributes to brain function. | Red berries,kiwifruit, red and green capsicums, tomatoes, broccoli, spinach, and oranges | | Vitamin D | Aids in the absorption of calcium to help strengthens bones | This vitamin is unique - your body manufactures it when you get sunlight on your skin. Also found in egg yolks, fish oils, and fortified foods like milk. | | Vitamin E | Vitamin E is an antioxidant and helps protect cells. It is also important for the health of red blood cells. | Green leafy vegetables, vegetable oils, nuts, avocados, wheat germ and whole grains. | | Vitamin B12 | Helps to make red blood cells, and is important for nerve cell function | Fish, red meat, poultry, milk, cheese, and eggs | | Vitamin B6 | Important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells. | Potatoes, bananas, beans, seeds, nuts, red meat,poultry, fish, eggs, spinach, and fortified cereals. | | Vitamin B1 (Thiamin) | Helps the body convert carbohydrates into energy and is necessary for the function of our heart, muscles and nervous system | Marmite, vegemite, fortified breads, cereals and pasta; meat and fish; dried beans, soy foods and peas | | Vitamin B2 (Riboflavin) | Essentials for converting carbohydrates into energy and producing red blood cells. It is also important for vision | Lean meat, eggs, legumes (likes peas and lentils), nuts, dairy products green leafy vegetables broccoli, asparagus and fortified cereals | | Vitamin B3 (Niacin) | Helps the body covert food into energy. It helps maintain healthy skin and is important for nerve function. | Red meat, poultry, fish, fortified hot and cold cereals and peanuts | | Folate | Helps the body make red blood cells.
It is also needed to make DNA | Green leafy vegetables, asparagus, oranges and other citrus fruits. Dried beans and other legumes, fortified bread, noodles and cereals; and poultry. |
|