Protein

Vital for growth, development and body tissue repair. Helps enzyme and hormone function.

Pulses (peas, beans, lentils), soya (tofu, soya milk, soya mince), wholegrains (brown rice), cereals, seeds and seed paste (tahini), beansprouts, nuts (all types).

Fats

Transport some vitamins and energy to cells. Essential fats are vital for brain, eyes and nerves. Omega-3 is particularly anti-inflammatory.

Seeds (especially linseed, flaxseed and hempseed), seed oil, dark green leafy vegetables, nuts and nut oils (especially walnuts), tofu, avocado, olive oil.

Carbohydrates

Good source of energy

Wholegrains (oats, brown bread, brown rice, brown pasta, rye), potatoes, sweet potatoes, beans, peas, lentils.

Fibre

Keeps bowels healthy and regular. Slows sugar and fat absorption, and reduces cholesterol.

Fruit and vegetables, wholegrains (pasta, brown rice, oats, brown bread), nuts, beans, peas, lentils.

Vitamin A (Beta-Carotene)

Antioxidant. Vision, bone and teeth development. Growth and tissue repair.

Carrots, sweet potatoes, red/yellow peppers, tomatoes, green leafy vegetables, watercress, mangoes, apricots, pumpkins, cantaloupe melons, romaine lettuce.

B Vitamins (B1 Thiamin, B2 Riboflavin, B3 Niacin, B5 Pantothenic Acid, B6 Pyridoxine, Folic Acid, Biotin)

Absorption of energy, protein and fats. Cell growth and nerve function.

Brazil nuts, hazelnuts, almonds, green leafy vegetables, brewers yeast, wholegrains, beansprouts, broad beans, bananas, avocados, mushrooms, wheatgerm, currants, soya meatless meats, yeast extract (eg. Marmite), peanuts, peas.

Vitamin B12

Nerve formation. Red blood cell production. Needed to use some nutrients (eg. protein).

Fortified products (eg.soya milk), yeast extract (eg. Marmite), breakfast cereals, margarines, soya meatless meats.

Vitamin C

For healthy skin, teeth, bones and connective tissue. Aids iron absorption, important in disease resistance and for proper functioning of the immune system.

Oranges, grapefruit, broccoli, spinach, cabbage, blackcurrants, strawberries, green peppers, parsley, potatoes, peas.

Vitamin D

Supports the immune system. Essential for the absorption of calcium and phosphate. Sunlight enables the body to make Vitamin D in the skin.

Fortified margarine, fortified breakfast cereals, fortified soya milk.

Vitamin E

Antioxidant. Helps protect the skin from UV damage. Needed for lung membranes (stops fats in cell membranes going rancid).

Vegetable oils, wheatgerm, wholegrains, tomatoes, nuts (especially almonds), sunflower and other seeds, avocados, asparagus, spinach, apples, carrots, celery.

Vitamin K

Essential for blood clotting. Half our requirements can be made by bacteria in the gut.

Broccoli, lettuce, cabbage, spinach, brussel sprouts, asparagus

Calcium

Strong bones and teeth, muscles contractions, blood clotting and nervous system. Also vital for some hormones.

Sesame seeds and other seeds, pulses, tofu from soya, all types of beans, peas, broccoli, watercress and other green leafy vegetables, swede, almonds, brazil nuts, fortified soya milk, cinnamon, fennel, olives.

Iron

Vital for red blood cell production to transport oxygen around the body, and energy production.

Beans, lentils, peas, broccoli, spinach, cabbage, wholegrains, dried apricots, prunes, figs, dates, pumpkin seeds, black treacle, cocoa, turmeric, thyme.

Iodine

Makes thyroid hormones; vital for regulating metabolism.

Green leafy vegetables, asparagus, sea vegetables (eg. kelp), Vecon vegetable stock, strawberries.

Magnesium

Skeletal formation, metabolism, production of DNA, energy, muscle and nerve function.

Green leafy vegetables, nuts (eg. cashews and almonds), avocados, wholegrains, bananas, apricots, apples, prunes.

Potassium

Fluid balance, muscle and nerve impulse function, heart muscle function.

Fennel, brussel sprouts, broccoli, aubergines, cantaloupe melon, tomatoes, parsley, cucumber, turmeric, apricots, ginger root, strawberries, avocados, bananas, cauliflower, cabbage, almonds.

Zinc

Involved in metabolism, wound healing and immunity. Also essential for male fertility, healthy skin, and taste and smell.

Lentils, peas, beans (including tofu from soya), wholegrains (eg. rice, bread), green leafy veg, nuts and seeds (especially pumpkin seeds), brewers yeast, basil, thyme.

Others: Selenium, cobalt, copper, manganese, molybdenum

Dental, skeleton and skin health, hair and red blood cell growth, and metabolism.

Spinach, broccoli, peas, beans, lentils, brewers yeast, almonds, brazil nuts, bananas, potatoes, wholegrains, seaweeds.