Why does my body need it?

Omega-3 fatty acids are required to help maintain healthy brain function and vision. Vegetarian flax seed oil is a rich source of Omega-3 alpha Linolenic acid. Your body converts this into DHA (docosahexanoic acid) and EPA (eicosapentanoic acid). DHA is important because it plays a structural role in the cells of your central nervous system. EPA is required for optimal brain function and cell signalling (when your nerve cells communicate with each other).

Where can I get this in my diet?

► Fatty fish such as salmon, mackerel and sardines
► Seeds including flax seed (vegetarian source)

   Vitamin A                                                               

Why does my body need it?

Vitamin A is needed for the production of rhodopsin, a pigment that helps to maintain healthy vision, especially night vision where it helps your eyes to adjust from bright light to darkness.

Where can I get this in my diet?

► Carrots
► Eggs
► Milk

   Vitamin D                                                               

Why does my body need it?

Vitamin D helps your body to absorb an important mineral called calcium and by doing this it helps you to have strong bones and teeth. Vitamin D is also known as the ‘sunshine vitamin’ as your body can make this when exposed to a certain amount of sunlight.

Where can I get this in my diet?

► Eggs
► Fortified margarine
► Oily fish
► Milk

   Vitamin E                                                               

Why does my body need it?

Vitamin E is an antioxidant that helps to protect your cell membranes. Vitamin E can help protect your body from free radicals (molecules that cause damage to cells).

Where can I get this in my diet?

► Nuts (e.g. almonds) and seeds (e.g. sunflower seeds)
► Green leafy vegetables
► Whole grains

   Thiamin (Vitamin B1)                                          

Why does my body need it?

Your body requires thiamin so that it can convert carbohydrates from the food you eat into energy.

Where can I get this in my diet?

► Fortified breakfast cereals
► Whole grains
► Rice
► Meat

   Riboflavin (Vitamin B2)                                       

Why does my body need it?

Your body needs riboflavin for a wide range of functions. One of its important functions is that it works with iron to make red blood cells so that oxygen can be transported around your body.

Where can I get this in my diet?

► Breakfast cereals
► Bananas
► Eggs
► Yoghurt

   Vitamin B6                                                             

Why does my body need it?

Vitamin B6 does more than 100 jobs in your body. Vitamin B6 is required for the production of three very important brain chemicals: serotonin, melatonin and dopamine. Amongst many other functions, it also helps to make antibodies in the immune system and haemoglobin in red blood cells.

Where can I get this in my diet?

► Fish
► Poultry
► Bananas
► Potatoes

   Vitamin B12                                                           

Why does my body need it?

Vitamin B12 is especially important for the production of red blood cells in your body. Your body also needs it for the proper digestion and absorption of foods.

Where can I get this in my diet?

► Sardines
► Eggs
► Meat
► Cheese

   Niacin (Vitamin B3)                                              

Why does my body need it?

Niacin is used by your body to release energy from food. It also helps to maintain a healthy nervous and digestive system.

Where can I get this in my diet?

► Meat
► Fortified breakfast cereals
► Eggs
► Milk

   Folic Acid                                                               

Why does my body need it?

Folic acid is used by your body thousands of times a day! Your body needs folic acid for normal growth and development. It is also needed for healing wounds, building muscle and making blood cells.

Where can I get this in my diet?

► Green vegetables
► Bread
► Fortified cereals
► Beans

   Biotin                                                                        

Why does my body need it?

Biotin plays a special role in your body by helping your body to use glucose and it also helps to maintain healthy hair and nails.

Where can I get this in my diet?

► Nuts
► Oatmeal
► Rice
► Egg yolk

Why does my body need it?

Pantothenic acid is required by your body to maintain efficient communication between your brain and your nervous system.

Where can I get this in my diet?

► Fish
► Poultry
► Yoghurt
► Legumes

    Vitamin C                                                              

Why does my body need it?

Vitamin C is an important antioxidant nutrient, which can help protect your body from free radicals (molecules that cause damage to cells). It is required for the production of collagen, a protein found in your bones and skin. Vitamin C is also needed by your body to absorb iron from non- meat sources of food in the diet.

Where can I get this in my diet?

► Citrus fruits (e.g.
oranges and kiwi fruits)
► Potatoes
► Broccoli
► Dark green leafy vegetables

   Magnesium                                                           

Why does my body need it?

Your body needs magnesium because it is involved in energy production, muscle relaxation, nerve function and bone and tooth formation.

Where can I get this in my diet?

► Sea food
► Green leafy vegetables
► Dairy products
► Brown rice

   Iron                                                                          

Why does my body need it?

Iron is an essential part of haemoglobin and so it helps to deliver oxygen around your body, therefore helping to supply energy to every cell in your body.

Where can I get this in my diet?

► Red meat
► Liver
► Beans
► Dried fruit (e.g. apricots & raisins)

    Zinc                                                                         

Why does my body need it?

Your body needs zinc for hundreds of different processes within your body. For example, zinc is required to maintain proper functioning of your immune system and cell growth.

Where can I get this in my diet?

► Beef
► Eggs
► Cheese
► Mushrooms

   Copper                                                                    

Why does my body need it?

Copper is essential for the formation of the protein collagen which is found in your bones, skin and connective tissue.

Where can I get this in my diet?

► Shellfish
► Whole grains
► Avocados
► Garlic

   Manganese                                                           

Why does my body need it?

Manganese is used in energy production and is also required for the normal synthesis and development of your bones. Manganese also plays a role in regulating blood sugar and in maintaining healthy nerves and a strong immune system.

Where can I get this in my diet?

► Nuts
► Pulses
► Avocados
► Pineapple

   Iodine                                                                      

Why does my body need it?

Your thyroid gland needs iodine so that it can make thyroxine. Thyroxine is a hormone that regulates metabolism in all the cells in your body. Iodine is important for normal physical and mental development.

Where can I get this in my diet?

► Shellfish
► Sea salt
► Sesame seeds
► Soybeans

   Selenium                                                               

Why does my body need it?

Your body needs selenium because it is an important antioxidant nutrient, which can help protect your body from free radicals (molecules that cause damage to cells). It is also important in helping to maintain healthy immune function.

Where can I get this in my diet?

► Brazil nuts
► Fish
► Liver
► Poultry

   Chromium                                                              

Why does my body need it?

Chromium helps to maintain your body’s blood glucose levels by helping your body to use insulin. Insulin is a hormone that transfers blood sugar (glucose from your diet), to the cells in your body so that it can be used as fuel to produce energy.

Where can I get this in my diet?

► Whole-grain cereals
► Potatoes
► Peanut butter
► Spinach