Essential Nutrients + Sources

We read a lot about all the different essential nutrients for the human body, available through countless number of different foods. Each food contains different nutrients in different proportions and each nutrient has its own specific purpose to the human body. Sometimes it is difficult to remember which food source contain which nutrient and what this nutrient does exactly. Therefore I decided to write this week’s blog post about nutrients and their specific tasks to the human body. You might use it as a hand out for your weekly shop.

Vitamin A

Vitamin A plays a vital role in immunity, maintaining the integrity of our epithelial linings and mucous membranes and preventing pathogens from entering. It is particularly important for our skin, the lining of the mouth, nose, throat, lungs and digestive tract. It also plays an important role in maintaining eye health and is essential for night vision, colour perception, cataract prevention and to protect against blindness. It is also used for bone and tissue growth, required by women for fertility and reproduction, and keeps our skin healthy and glowing. Vitamin A is a fat soluble vitamin and can be stored in the body. It is toxic in high doses and supplementing this nutrient should be avoided if you are pregnant or planning on becoming pregnant.

Food sources of Vitamin A

Food sources include sweet potato, carrots, spinach, butter, cheese, eggs, apricots, watercress, squash, pumpkin, tomatoes, broccoli, tangerines, melon and liver.

Vitamin B1 (Thiamin)

Vitamin B1 thiamin is essential for the production of energy, brain function and digestion.  It is a water-soluble vitamin and is therefore needed on a daily basis.

Food sources of Vitamin B1

Food sources include pork, peas, peanuts, wheatgerm, brazil nuts, wholemeal bread, porridge oatmeal, watercress, courgette, asparagus, cauliflower, cabbage, Brussels Sprouts, beans.

Vitamin B2 – Riboflavin

Vitamin B2, also known as riboflavin, is also essential for energy production in addition to keeping the mucous linings of our mouth, digestive system and lungs working optimally. Babies and children especially need adequate amount as it helps regulate normal growth and development.

Food sources of Vitamin B2

Food sources include eggs, almonds, goats cheese and yoghurt, wheatgerm, yeast extract, watercress, asparagus, mackerel, broccoli, milk, cabbage

Vitamin B3 – Niacin

Vitamin B3 (Niacin) is needed as we turn food into energy. It is also essential for healthy skin, nerves and digestion. Having enough niacin, or vitamin B3, in the body is important for general good health. Higher amounts of niacin can improve cholesterol levels and lower cardiovascular risks.

Food sources of Vitamin B3

Food sources include chicken, salmon, sardines, tuna, mackerel, peanuts, muesli, wholemeal bread,
cabbage, tomatoes, courgettes, squash, cauliflower.

Vitamin B5 – Pantothenic Acid

Pantothenic Acid, or vitamin B5, plays an important role in our protection against infection and aids in the production of anti-stress hormones. As with all of the B vitamins, it is essential in energy production.

Food Sources of Vitamin B5

Good food sources include tofu, salmon, avocado, peanuts, mushrooms, watercress, lentils, sprouts.

Vitamin B6 – Pyroxidine

Vitamin B6, or pyroxidine, is essential for many reactions in the body involving proteins and amino-acids. It is important for healthy red blood cells and helps maintain the correct chemical balance within our body’s. It helps to control stress and is responsible for the excretion of water from the body. It is particularly useful in helping to treat PMS symptoms as it helps balance sex hormones. It is a natural antidepressant and diuretic and also helps to control allergic reactions.

Food sources of Vitamin B6

Herring, baked potato with the skin on, turkey, wheatgerm, raw cauliflower, peanuts, wholemeal bread, watercress, cauliflower, cabbage, bananas, kidney beans.

Vitamin B9 – Folic Acid

Folic acid is possibly the most well known of the B vitamins due to its associations with pregnancy; it helps to prevent spina bifida. Folic acid also helps to maintain healthy red blood cells and recent research suggests it may protect against heart disease.

Food sources of Folic Acid

Lamb, beetroot, Brussels sprouts, black eye beans, spinach, peanuts wheatgerm, sprouts, asparagus, broccoli and cauliflower are good sources of this nutrient.

Vitamin B12 – Cobalamin

Vitamin B12, or cobalamin, is important for the maintenance of healthy red blood cells and helps carry oxygen around the body. It is essential for the production of the myelin sheath, which covers nerves and helps nerve impulses to be transmitted rapidly. It is also needed for DNA synthesis and for helping the body to use protein.

Food sources of Vitamin B12

This vitamin is found only in animal based foods – meat, fish, poultry, eggs and cheese. It is virtually absent in plant foods except yeast extracts and fermented soya products. Cereals are normally fortified with vitamin B12.

Vitamin H – Biotin

Biotin, or vitamin H, functions mainly as a co-enzyme for many chemical reactions. Indeed, without adequate biotin, many of the body’s essential processes do not function as well. Biotin is involved in the breakdown of fats, carbohydrates and protein and their use as energy. It is essential for the protection of nerves and skin as well as the growth of healthy hair.

Food sources of Biotin

Nuts, seeds, beans and eggs are the best sources of biotin.

Vitamin C

Vitamin C is probably the best known vitamin. It helps increase the body’s natural resistance to infections. It is a powerful anti-oxidant, helping to protect our cells from free radical damage. It is essential for the production of collagen and therefore important for healthy skin and wound healing. Working with Vitamin E, it helps to prevent cataracts. Vitamin C is also essential for helping to make anti-stress hormones and turning food into energy.

Food sources of Vitamin C

It is found in almost every fruit and vegetables, but blackcurrants, oranges, strawberries, red and green peppers, broccoli, kiwi fruit and coleslaw are particularly good sources.

Vitamin D

Vitamin D works more like a hormone and is extremely important for healthy and strong bones. Without enough vitamin D, we cannot absorb calcium from our foods.

Food sources of Vitamin D

Our body’s can produce vitamin D from the action of sunlight on our skin, however, it is also available from foods including fish (herrings, sardines, trout, mackerel) and eggs. Note, that sunlight is the most important source of vitamin D to the human body.

Vitamin E

A powerful antioxidant, vitamin E protects our body’s from free radical damage. It is especially important for our cell walls, skin, muscles, nerves, blood vessels and the heart. It helps the body to use oxygen, preventing blood clots, thrombosis and atherosclerosis. It has been linked to cancer protection and is believed to be important for fertility, increasing sperm numbers.

Food sources of Vitamin E

Nuts, seeds and vegetable oils contain vitamin E. Just like wheatgerm, sweet potato, hazelnuts, sunflower seeds, avocado, blackberries and tomato puree are good sources.

Vitamin K

Vitamin K is mostly involved in blood clotting, but is also known to be important for bone building and for protection against osteoporosis.

Food sources of Vitamin K

Broccoli, Brussels sprouts, spinach, dark green cabbage, peas, carrots, cauliflower, beans, watercress, asparagus and potatoes are all good food sources for vitamin K.

Calcium

Calcium is vital for bones and teeth. It is also important for heart health, blood pressure and clotting. Calcium can play a role in relieving PMS and helps to prevent muscle cramps and tremors.

Food sources of Calcium

Besides dairy, tofu, sardines, seaweed, figs, sesame seeds, prunes, parsley, pumpkin seeds and almonds are good sources.

Zinc

Zinc is one of the most vital nutrients that we need as it is a component of over 200 enzymes in the body. It is essential for healthy sex organs, reproduction (especially sperm production) and the prostate gland. It is essential for growth, healthy skin, tissue regeneration and wound healing, insulin production and natural immunity. It is a component of DNA and RNA and aids our ability to cope with stress and is essential for constant energy. Without zinc, our sense of taste and smell are reduced and our appetites often decrease. Zinc helps vitamin A to function.

Food sources of Zinc

Oysters, roast beef, crab, sardines, pumpkin and sesame seeds, eggs and cheese.

Phosphorus

Phosphorus is important for the health and strength of our teeth and bones. It is involved in the production of energy and is often released at times of extra physical and mental exertion. It is needed for milk secretion, is a component of DNA and RNA and helps maintain our body pH.

Food sources of Phosphorus

Whitebait, sardines, prawns, mussels, turkey, edam cheese and yoghurt are great sources, although it is present in most foods.

Magnesium

Magnesium is essential for cell structure and helps our body to use potassium and calcium, thereby contributing to bone health. Magnesium is commonly known as “natures tranquiliser” and helps to relax muscles. Magnesium aids with the transmission of nerve impulses and aids with the production of tooth enamel.

Food sources of Magnesium

Sunflower seeds, wheatgerm, cashew nuts, beans (haricot), spinach, salmon, trout, bananas, broccoli, pork (fillets) beef (steak) are all sources of magnesium.

Chromium

Chromium is a nutrient that is especially important for controlling blood sugar levels and protecting against diabetes. It is involved in the production of Glucose Tolerance Factor which helps improve our body cells responsiveness to insulin. Chromium also protects our DNA and RNA and is essential for heart function.

Food sources of Magnesium

Beef, wholemeal and rye bead, sweet peppers, apples, eggs, oysters, nuts, chicken, parsnips, cheese and dried cooked beans.

Iron

Most of us know that Iron is one of the most important nutrients of all for our body and without it, we cannot make haemoglobin; the substance that gives blood its red colour and transports oxygen throughout our body. Iron is essential for energy production.

Food sources of Iron

Red meat is a good source, however, seaweed, sardines, nuts, cooked dried beans and figs are excellent sources as well. Iron is absorbed better if eaten alongside vitamin C.

Potassium

Potassium balances the body’s acids and bases and allows nutrients to move into and waste products to move out of cells. It plays a key role in the transmission of nerve impulses. It prevents calcium loss through urine as well as promoting muscle activity and preventing cramps. It stimulates gut movements to encourage proper elimination. Potassium also helps in blood sugar control.

Food sources of Potassium

Baked potatoes, with the skin on, chicken, stir-fry vegetables, watercress, courgettes, cauliflower, mushrooms, pumpkin, celery, cabbage, dried apricots, prunes, peanuts, almonds and of course, bananas.

Selenium

Selenium is one of the major antioxidant nutrients and protects against many damaging chemicals by binding with them and escorting them out of the body. It has a role in blood clotting and the protection of our DNA. Research also suggests that it is important for protection against heart disease and cancer. Selenium plays a role in helping vitamin E to function effectively.

Food sources of Selenium

Nuts, oily fish such as herring, mackerel, kippers, tuna, wholemeal bread and mushrooms are good food sources.

Copper

Copper is essential for normal growth and a vital component of many enzymes involved in the chemical reactions throughout our body. It is important for red blood cells, bone building, the conversion of food into energy, for nerve development and  for the production of melanin and phospholipids.

Food sources of Copper

Lobster, tofu, cashew nuts, shrimps and peanuts are good sources.

Manganese

Manganese is essential in helping our body to utilise protein and manufacture the sex hormones. It contributes to bone building, the secretion of thyroid hormones and the formation and protection of healthy nerve tissue. It is involved in insulin production and stabilising blood sugar as well as they synthesis of red blood cells. Manganese promotes healthy DNA and RNA, reduces cell damage and is required for brain function.

Food sources of Manganese

Watercress, hazelnuts, blackberries, pineapple, okra, grapes, beetroot, celery, wholemeal bread and tea.

Sodium

Sodium is essential to control the balance between acid and alkali and moves nutrients into cells. It also maintains our body’s water balance, and is important for muscle function. Unfortunately, we generally consume too much sodium which detrimentally affects our veins, arteries and contributes to high blood pressure.

Food sources of Sodium

Sodium is found in salt.

Iodine

Iodine is essential for the manufacture of thyroid hormone.

Food sources of Iodine

Seaweed, fish, dairy products and eggs are the best sources.

Are your concerned you or your family are not taking in enough essential nutrients and would like to find out how Nutritional Therapy could benefit you, please call me on 07967 639347 or email emily@4wellpeople.co.uk. Sign up to my free newsletter to stay up to date on the latest news on nutrition and don’t forget to follow me on Facebook.