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Eating a wide range of different kinds of fruits and vegetables, paying special attention to the orange, red and dark green varieties, is one of the best ways to stay healthy. By eating this way, you give your body essential vitamins and minerals which help build and maintain bone, blood and tissue ‑ while dealing with free-radicals. Antioxidants, in the form of phytochemicals, have been found in a variety of vegetables and fruit. Here we summarise the major vitamins, their sources and benefits.

Important vitamins

Vitamin A is essential for your eyes and good vision, as well as your skin and growth. Good sources of vitamin A are dark green vegetables and fruits, orange-flesh vegetables and fruits, dairy products, cod liver oil and offal.

Vitamin B is imperative for a healthy nervous system, for growth, body maintenance, digestion and a well-functioning metabolism. Eat whole grains, nuts, yeast extract and fortified cereals to get enough of the six water-soluble vitamins that make up the vitamin B group.

Vitamin C, found in oranges, lemons, grapefruit, berries, green leafy vegetables and peppers, is a good source of antioxidants and is imperative for building healthy tissue and bones. It’s also vital for effective wound healing and proper immune functioning. Vitamin C also helps the body absorb iron.

Vitamin D is essential for the absorption of calcium and phosphorous so be sure to get enough sunlight or eat fortified cereals, margarine, oily fish or cod liver oil.

Vitamin E is an antioxidant, like vitamin C. It helps the healing process, thins the blood and helps to renew the skin. Vitamin E is also anti-ageing so be sure to go to consume the best sources of vitamin E which include nuts, seeds, avocado pears and plant oils.

Minerals

Minerals like calcium, iodine, iron, magnesium, potassium, selenium and zinc are also important for a well-functioning system. Calcium, found in green leafy vegetables and dairy, is integral to proper bone formation as well as nervous and muscle functioning.

Iodine helps the thyroid function and it can be found in seaweed and dairy produce. Magnesium, potassium, selenium and zinc can be found in nuts.

Tags: Keeping Healthy, minerals, vitamins