Blog

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.

 

 

Preformed:

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

Precursors:

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        

 

 

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

 

 

Tryptophan

 

 

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

 

 

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

 

Selenium

 

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

 

 

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

 

 

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

 

 

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

 

Iodine

 

 

Ensure healthy functioning of the thyroid gland which regulates metabolism.

 

 

Sea Vegetables, Cod, Yoghurt, Eggs, Strawberries

 

Calcium

 

 

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

 

 

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

 

 

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

 

 

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