Nutrition


It can be useful to keep checking in on all the vitamins and minerals that your body needs. Hopefully this can help you check in with each group. We keep a chart in our kitchen for easy reference which you can find here.

Fats

Avocado

Vital to get Omega 3. Essential for brain and nerve function.

Protein

Beans

For growth and repair of body tissue.
For hormones and enzymes.

Vitamins

A

Apricots

Needed for bones and teeth, sight, growth and repair.
Also an antioxidant

D

Cereal

Needed for Calcium use.
Healthy bones and teeth.
May need to supplement in the winter

E

Tomatoes

Used to protect against disease and for skin health
Antioxidant

K

Peas

Fights infection.
For blood clotting and healthy bones

B group

B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B6 (Pyridoxin)

Mushrooms

Important for energy, using fats and protein.
For cell growth and nervous system

B12

Milk

Used in nerve formation and cell production.
Deficiency can lead to anaemia

C

Cabbage

Used to fight infection and heal wounds
Antioxidant

Minerals

Iron

Figs

Used in production of red blood cells and oxygen transportation.
Best absorbed with Vitamin C.
(avoid tea and coffee around meals)

Calcium

Almonds

For teeth, bones and muscles. Also for hormones and blood clotting

Zinc

Seeds

Important for the immune system and wound healing

Iodine

Asparagus

Important for metabolism and healthy functioning of thyroid gland.
Iodine in veg depends on the soil, seaweeds are the best sources.

Magnesium

Cashew

For bone strength, nerve and muscle function.

Selenium, Phosphorous, Potassium

Strawberries

Selenium is an antioxidant and fights disease.
Potassium for blood pressure and Calcium balance

Other Trace Elements

bananas

Fluorine, copper, cobalt, chromium, magnesium, manganese, molybdenum
For bones, teeth, skin, hair, and red blood cells. Fighting against diseases.

Carbohydrates

Pasta

For energy. Use complex carbohydrates
Avoid sugar, white flour and processed grains.

Fibre

Fruit

Keeps bowels healthy, lowers cholesterol, and regulates appetite.