Taking supplements shouldn’t be treated as a quick fix or a substitute for healthy food, as this will give you no benefit at all. Food is the best way to consume vitamins because they act more as a multivitamin and they contain fibre, which supplements lack. However, eating a well-balanced diet should mean you don't need to take supplements. If you have dietary requirements which result in you missing vital vitamins, then it may be worth thinking about taking certain supplements to help your body out.
We need vitamins to keep our body functioning and without them, you will find your body struggling. Vitamins can be used to build strong bones, improve brainpower, mood, memory and help the immune system to become stronger.
Vitamin C
What does it do?
Maintains a healthy immune system and boost good cholesterol.
What do I need to eat?
Citrus fruits, strawberries, red and green peppers, Brussels sprouts, broccoli, spinach, kale, and collard greens.
How much should I be eating?
1 large orange
Vitamin E
What does it do?
Helps to protect cells from the damage caused by free radicals which is an atom or molecule made in the body that can damage cells. Vitamin E is pretty good for eye health and the preventing Alzheimer's disease too.
What do I need to eat?
Avocados, vegetable oil, wheat germ, sunflower seeds, almonds, and most nuts.
How much should I be eating?
256g raw broccoli
56 g of unsalted nuts
Vitamins B6 and B12
What does it do?
It keeps blood, nerves, and the immune system functioning properly.
What do I need to eat?
Whole grains, bananas, beans, nuts, wheat germ, chicken, and fish. B12 is found in beef, pork, poultry, eggs, fish, and dairy. B12 is found only in animal products, so vegans should take a supplement.
How much should I be eating?
250 g of plain yoghurt and a banana
28 g of sunflower seeds and 85 g of roast beef
Calcium
What does it do?
is commonly know for bone health but it also prevent osteoporosis.
What do I need to eat?
Dairy products contain the most calcium but legumes, dark green leafy vegetables also contain a small amount of calcium. If you don’t eat dairy then you should consider taking a calcium supplement.
How much should I be eating?
227 ml of skim milk
250 g of yoghurt,
250 g of cooked spinach
1 fig
Vitamin D
What does it do?
Its great at enhancing calcium absorption and producing hormone production, increased mood and focus.
What do I need to eat?
Fatty fish like tuna and salmon and or milk and cereal. The body will produce its own vitamin D when exposed to sunlight.
How much should I be eating?
85 g of salmon
473 ml fortified milk
Ten to 15 minutes of sunlight two to three times a week will do you wonders.
Iron
What does it do?
Helps haemoglobin levels which is a substance in red blood cells that carries oxygen from your lungs to transport it throughout your body.
What do I need to eat?
Red meat and clams are full of iron. But Egg yolks, chicken, fish, legumes, grains, and cereals also contain a good amount of iron too.
How much should I be eating?
A large spinach salad,
236 ml of lentil soup
A small serving of red meat
Zinc
What does it do?
It plays an important role in supporting a healthy immune system.
What do I need to eat?
Animal products such as beef and pork are pretty high in zinc but you can find zinc in oysters and nuts.
How much should I be eating?
A portion of meat with your dinner
Folic Acid
What does it do?
Helps the body produce and maintain new cells and help red blood cell formation.
What do I need to eat?
Leafy vegetables, strawberries, wheat germ, broccoli, asparagus, whole grains, beans and cereals.
How much should I be eating?
96 g of fortified breakfast cereal
OR
96g peas
96 of cooked spinach
five spears of asparagus