We all know about counting calories but how many of us stop to count our vitamins?
Our food contains 13 types of vitamins and every single one of these nutrients is of some benefit to our bodies. Many of our bodies' chemical processes need vitamins, which makes them essential to our health and well-being.
And because our bodies can't produce vitamins, and can have trouble storing them, we need to make sure we get enough of them every day.
Water vs. fat
The 13 vitamins in our food are divided into two main types: water-soluble and fat-soluble.
Of these 13, eight come under the B-group of vitamins and all of these are water-soluble, and are found in the water content of the food we eat. Vitamin C is also a water-soluble vitamin.
Vitamins A, D, E and K are all fat-soluble and are present in the fat content of the food we eat.
Too much of a good thing
Because modern diets aren't always as balanced as they should be, few of us can be sure we're getting enough vitamins from the food we eat.
Know your vitamins
Here are some of the main vitamins and their sources.
Water-soluble vitamins
| What it's for | How much we need | Food sources | ||
|---|---|---|---|---|
| Children 4-10yrs | Adults M/F | |||
| Thiamin | Carbohydrate metabolism; nervous and muscular system and function | 0.7mg/day | 1.0/0.8mg /day | Many food sources, including: pork, liver, wholegrain bread, germinated wheat, breakfast cereals |
| Riboflavin | Carbohydrate, fat and protein metabolism | 0.8mg/day | 1.3/1.1mg /day | Many food sources, especially: liver, eggs, dairy products, breakfast cereals |
| Niacin | Metabolic processes | 11mg/day | 17/13mg /day | Most food sources, except fats, especially liver, meat, fish, wholegrain bread, lentils, breakfast cereals |
| Pantothenic acid | Promotes healthy skin, hair and mucous membranes | 3-7mg /day | 3-7mg/day | Most food sources, especially meat, fish, eggs, breakfast cereals |
| Vitamin B6 | Amino acid metabolism; synthesis of haemoglobin | 0.9mg/day | 1.4/1.2mg/day | Germinated wheat, liver, fish, meat, bananas, beans, breakfast cereals |
| Biotin | Carbohydrate, fat and protein metabolism | 10-200µg/day | 10-200µg/day | Dairy products, liver, eggs, mushrooms, meat, fish, wholegrain bread, breakfast cereals |
| Folic Acid | Reduces risk of foetal nervous system malformation; synthesis of red blood cells | 100µg/day | 200µg/day | Green leafy vegetables (especially spinach), pulses, grains, some cheeses, breakfast cereals |
| Vitamin B12 | Synthesis of red blood cells and proteins | 0.8µg/day | 1.5µg/day | Fish, meat, eggs, dairy products, yeast extract, breakfast cereals |
| Vitamin C | Maintains body's immune system; helps repair bones, ligaments and blood vessels; aids iron absorption; an antioxidant | 30mg/day | 40mg/day | Kiwi fruits, citrus fruits, strawberries, small quantities in most vegetables |
Fat-soluble vitamins
| What it's for | How much we need | Food sources | ||
|---|---|---|---|---|
| Children 4-8yrs | Adults M/F | |||
| Vitamin A | Childhood development; good eyesight; healthy tissues and membranes | 500µg/day | 700/600µg/ day | Liver, butter, eggs, cheese, fruit, vegetables, especially green vegetables |
| Vitamin D | Aids calcium absorption | No RNI | No RNI | Oily fish, egg yolks, liver Sunshine also provides vitamin D |
| Vitamin E | An antioxidant (a chemical that fights cell damage caused by oxygen in our tissues) | Above 3mg/day for girls and 4mg/day for boys | Above 3mg/day for girls and 4mg/day for boys | Oils, margarine, nuts; small amounts in butter and oily fish |
| Vitamin K | Blood coagulation | 1µg/day | 1µg/ day | Many food sources, especially in cabbage, spinach, meat, liver, eggs |
RDA = recommended daily allowance
Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of protein and vitamins A, B12, and D.
