The Vitamin Alphabet
Nutrition has always been of interest to me but it is an almost endless topic with many different interpretations and variations on what not to do versus what you should do. So I'm going to attempt to bypass all of those arguments and go back to basics...
What do vitamins and nutrients do and where do you find them?
Now I've had to cut this list down a bit as there are LOADS, so it is by no means exhaustive, however, these are the ones I've encountered the most...
Vitamin A
Found in -- Orange fruit and veg, dark green leafy veg, liver, fortified milk
Not enough? -- night blindness, rashes
Skin, teeth and bone health
Eyesight
Foetus and embryo development
Immune system function
Vitamin B
(DID YOU KNOW? - There are 8 sub categories of B vitamin!)
Found in -- wholegrains, milk, rice, broccoli, meat
Not enough? -- Anaemia, depression, pins and needles in the hands and feet (peripheral neuropathy)
Healthy nervous system
Releasing energy from foods
Formation of haemolgobin and red blood cells
Fat metabolism
Vitamin C
Found in -- Citrus fruits, strawberries, tomatoes, cauliflower, red pepper
Not enough? -- scurvy! Bleeding gums, easy bruising
Immune function
Collagen production
Tissue growth and repair
Vitamin D
Found in -- Naturally created when skin is exposed to sunlight, Fortified foods, Fatty fishes e.g. salmon, mackrel, swordfish
Not enough? -- muscle aches, easy fractures
Immune system function
Calcium absorption
Reduction of inflammation
Cell growth
Vitamin E
Found in -- almonds, sunflower seeds
Not enough?
Antioxidant
Immunity
Blood vessel function
Clotting
Vitamin K
Found in -- green leafy veg
Not enough? -- easy bleeding, easy bruising
Blood clotting
Folate (a B-group vitamin)
Found in -- spinach, green leafy veg, nuts
Not enough? --
Pregnant women --> helps prevent birth defects
New tissue and protein growth
Magnesium
Found in - almonds, cashews, wheat bran
Not enough? -- irregular heart beat, palpitations
Muscle and nerve function
Steady heart rhythm
Bone strength
Calcium
Found in -- dairy products, fortified cereals, dark leafy greens
Not enough? -- muscle cramps, lethargy, fingers tingling, delayed development in children
Fortifying bones
Cell communication
Blood vessel and muscle function
Iron
Found in -- liver, dark leafy veg, red meat, lentils
Not enough? -- anaemia, fatigue, noticeable heartbeats, headache
Transporting oxygen round the body
Cell growth