Get Your Daily Dose

Check out our quick guide to getting your daily dose of essential  nutrients.

Most nutrients work synergistically so it’s important to keep your diet varied and consume an array of nutrients.  The food industry love to tell us that cheese strings are a great source of calcium or tomato ketchup contributes to our RDA for Vitamin K.  Whilst this maybe the case there’s a lot of other ingredients in these processed foods that will do you more harm than good.  The foods listed below are some of the healthiest, bioavailable sources for your daily dose.


Vitamin &  Minerals



Essential Role


Healthy Sources


Vitamin A


Healthy eyesight and immune system.




Liver, Grass Fed Meat, Poultry, Fish, Butter, Eggs, Poultry, Fish


Carrots, Spinach, Sweet Peppers, Parsley, Sweet potato, Cayenne Pepper, Apricots, Asparagus, Butternut Squash


Vitamin C


Helps protect the body against free radical damage, replenish vitamin E stores.  Vitamin C improves iron absorption and has been shown to lower cancer risk.



Cauliflower, Parsley, Broccoli, Melon, Strawberries, Limes, Lemon, Sweet Peppers, Raspberries, Celery, Courgettes



Vitamin E


Protects skin, especially from UV rays, as an antioxidant it also prevents damage by free radicals.



Sunflower Seeds, Almonds, Swiss Chard, Spinach, Olives/Olive Oil, Blueberries.


B Vitamins :



Support and boost metabolism. Integral part of cell growth and division, especially vital in production of red blood cells and prevention of anaemia.



Meat, Poultry, Fish, Liver,  Bananas, Lentils, Spinach, Avocado.


Vitamin B9 (folic acid)



Supports cell production and its role in nerve function makes it essential for women looking to conceive.



Liver, Romaine Lettuce,  Spinach, Asparagus, Broccoli, Cauliflower, Lentils



Vitamin B6 (pyridoxine)



Supports nervous system and assists in breakdown of sugar and starch. 



Liver, Eggs, Tuna, Banana, Chicken, Spinach, Sweet Peppers, Garlic, Bananas, Celery, Cabbage, Watermelon, Cod,



Vitamin B12


Essential to nervous system and production of red blood cells, preventing anaemia. 




Liver, Eggs, Cod, Sardines, Venison, Prawns, Scallops, Salmon



Vitamin B7 : Biotin


Biotin is involved in the metabolism of fat and sugar, it’s promotes efficient energy supply.  Its role in fat synthesis makes it’s essential for healthy skin.



Peanuts,  Almonds, Yoghurt, Goats Milk






Choline increases the bodies usage of other nutrients as a key component of our cell membrane.  It is also a vital part of acetyl-choline, a neurotransmitter that sends messages between nerves and muscles. 



Liver, Eggs, Cod, Prawns






Trytophan rich foods are ‘good mood’ foods.  They elevate your mood, promote good sleep and regulate appetite.



Prawns, Cod, Portabello Mushrooms, Tuna, Turkey, Sardines, Asparagus, Broccoli, Mustard seeds






Iron is integral to oxygen distribution in the body and thus essential in energy production and supports a healthy immune system.  It’s absorption is compromised by tannins (in tea) and promoted by vitamin C so vegetables are great sources of iron.



Meat, Poultry, Fish, Wild Game, Eggs, Spinach, Tumeric, Basil, Cinnamon, Green beans, Shiitake Mushrooms, Swiss Chard, Lentils, Asparagus



Vitamin D


Vital for strong bones and teeth, it also has an anti-inflammatory role within the body’s immune system.



Sunlight on skin, Prawns, Sardines, Cod, Eggs




Protects against free radical damage and lowers risk of joint inflammation. It is also involved in the production of thyroid hormones.


Brazil Nuts, Cod, Shitake Mushrooms, Tuna, Prawns, Sardines, Salmon






Protein is vital for healthy skin, hair and nails.  It is also essential for a healthy immune system


Meat, Poultry, Fish, Eggs, Nuts, Seeds, Avocados, Rice, Pea, Lentils, Buckwheat, Quinoa






Fibre is essential for bowl regularity and furthermore helps to regulate blood sugar and cholesterol.



Raspberries, Root Vegetables, Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts, Cabbage), Spinach, Celery, Nuts, Flaxseeds, Chia Seeds



Coenzyme Q



Coenzyme Q is essential to our cells energy production system.  It helps improve energy levels, stabilise blood sugar and prevent heart disease.


Fish, Liver &  Organ Meats






Copper reduces tissue damage caused by free radicals ad maintains healthy bones and connective tissue.  It promotes normal thyroid function and is also involved in the utilisation of iron.



Liver, Portabello Mushrooms, Spinach, Cashews, Kale, Aubergine, Sesame seeds, Courgettes





Ensure healthy functioning of the thyroid gland which regulates metabolism.



Sea Vegetables, Cod, Yoghurt, Eggs, Strawberries





Maintains healthy strong bone, nerve and muscle function and helps the blood to clot.  Lack of stomach acid (see our Good Gut guide) and Vitamin D hinder the absorption of calcium. 



Bone Broths, Tinned Salmon (with bones), Tinned Sardines (with bones), Spinach, Collard Greens,  Sesame Seeds, Basil, Cinnamon, Yoghurt,  Swiss Chard, Kale,  Cheese, Molasses, Bok Choy






Potassium allows our body to maintain electrolyte balance, it is essential to maintaining healthy calcium levels and lower risk of blood pressure.



Tomatoes, Sweet Potatoes, White Potatoes, Halibut, Parsnips, Pumpkin, Avocados, Portabello Mushrooms , Swiss Chard, Celery, Butternut Squash, Bananas






Zinc is essential to thousands of metabolic processes and is therefore essential to an optimal metabolism.  Zinc also support s healthy blood sugar levels and immune function.



Liver, Oysters, Prawns, Portabello Mushrooms, Spinach, Grass fed Meat, Wild Game, Courgettes, Pumpkin Seeds, Sesame seeds, Yoghurt




Omega 3 Fatty Acids


Omega 3 fatty acids reduce inflammation in the body and prevent the blood from clotting.  They are essential part of our bodies cell membranes.



Salmon,  Scallops,  Sardines, Prawns, Anchovies, Cod, Tuna, Mackerel, Flaxseed, Walnuts



Vitamin K



Vitamin K is regulates blood clotting, it prevents oxidative damage to cells and protects against osteoporosis.



Parsley, Kale, Spinach, Swiss Chard, Collard Greens, Basil, Broccoli, Cabbage






Magnesium relaxes muscles and nerves so great to include in your post workout meal (or apply topically) it also builds strong bones.



Dark Chocolate, Spinach, Swiss Chard, Pumpkin seeds, Broccoli, Sesame Seeds, Cucumber, Flaxseed, Buckwheat