Vital vitamins

 

Keen to improve your diet, but unsure where to start? Vitamins are the building blocks to good health; they help keep the body in tiptop shape. But before you load up on supplements, take a minute to get clued up

Vitamin D

Vitamin D isn’t produced by the body therefore you need to ingest it through supplements, food or the sun.

When done safely, catching some rays can bring a variety of health benefits because it boosts your vitamin D levels. Sunshine can improve sleep, enhance your mood and even lower blood pressure.

The primary function of vitamin D is to absorb calcium and promote strong, healthy teeth and bones. Research also suggests that vitamin D helps reduce your risk of multiple sclerosis, strengthen the immune system and decrease the chance of heart disease.

Dr Edward Giovannucci, a professor at the Harvard School of Public Health in Massachusetts, US, adds, “Scientists have found evidence that vitamin D plays a role in controlling blood pressure and preventing artery damage.”

Salmon, sardines and mackerel are excellent sources of vitamin D. one 100g portion of salmon contains approximately 400 IU (international units) – the recommended daily allowance is 600 IU. Grill a portion for four minutes on each side and serve with steamed, boiled or raw vegetables for a healthy meal full of vitamin D.

Beta-carotene

Maintain a healthy immune system by eating colourful fruit and veggies that are packed with beta-carotene. Beta-carotene is the red/orange pigment found in plants and fruits. While it’s not technically a vitamin, the antioxidant properties of these carotenoids – an organic pigment found in plants – convert into a great source of vitamin A, which we need for healthy skin and vision.

What’s more, researchers from Harvard Medical School conducted a study that suggests beta-carotene can help keep the brain healthy and reduce the risk of cognitive decline.

A well-balanced diet can provide all the beta-carotene you need to stay healthy, so you needn’t turn to supplements.

Ditch white potatoes for sweet potatoes; they’re one of the highest sources of vitamin A around.

Vitamin C

We’re told to increase our vitamin C intake before flu bugs strike, but why? Its antioxidant content makes this nutrient an immune boosting must-have. It’s a vitamin all-rounder, with properties that may protect against harmful pollutants too – promoting healthy, youthful skin.

Vitamin C is also known to have cardiovascular benefits. For years, the medical community has warned us of how a build-up of plaque in our coronary arteries can result in a stroke or heart attack. Studies suggest that regular doses of vitamin C can help reduce the risk of build-up and strengthen blood vessel walls.

To maintain a healthy ticker, aim to get your five a day – five portions of fruit or veg.

Think the only way to get vitamin C is through oranges? Think again. Yellow peppers and leafy greens such as kale are a great addition to a salad bowl.

Iron

If you constantly lack energy, it may be due to an iron deficiency. Iron is an essential component of haemoglobin – the substance needed for red blood cells to carry oxygen around the body. If your diet lacks iron, the blood is unable to function as effectively, leaving you tired, drained and potentially anaemic. Paul Thomas of the National Institute of Health in Maryland, US, explains, “If the body isn’t getting sufficient amounts of oxygen to function, you’re going to become fatigued.”

Keep everything running smoothly by eating more lean meat, nuts and iron-rich leafy vegetables.

Vitamin E

Vitamin E is a fat-soluble antioxidant that helps protect cell membranes and neutralise free radicals, leaving the skin soft, supple and wrinkle-free. While it’s rare to be deficient in vitamin E, swapping high-sugar, high-fat snacks for nutrient-rich foods will do your skin a world of good.

Try applying vitamin E cream to your skin. According to the University of Maryland Medical Centre, US, “Vitamin E, particularly alpha-tocopherol cream – a form of vitamin E – may decrease skin roughness, length of facial lines and wrinkle depth.”

Avoid supplements and make simple tweaks to your meals. Add spinach or avocado to your salad and replace office treats with almonds or sunflower seeds; they’re all high in skin-loving vitamin E.