Vitamins Part 4 – Why They Are Important And What They Are In
A full range of vitamins are essential for health and wellbeing. This means that we should be eating a varied and well-rounded diet each day. Take a look at our final installment of health boosting vitamins and which foods you can find them in.
Choline
- Helps metabolise and transport fats
- Helps promote activity in the nerves and brain
- Maintains healthy liver function
- Helps to protect memory and loss of brain function
- Can increase exercise performance and muscle function
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Eggs |
Liver |
Peanuts |
|
Spinach |
Shellfish |
|
Vitamin D
- Helps to strengthen bones, teeth and muscles
- Disease fighting, shown to decrease your risk of developing heart disease and multiple sclerosis
- Reduces your likelihood of developing the flu
- Reduces the risk of depression
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Tuna |
Mackerel |
Salmon |
|
Liver |
Cheese |
Egg yolks |
Vitamin E
- An antioxidant
- Protects Vitamin A from damage
- Helps to prevent the risk of Alzheimer’s disease
- Helps to balance cholesterol level
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Almonds |
Spinach |
Sweet potato |
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Avocado |
Sunflower seeds |
Butternut squash |
Vitamin K
- Aids in the production of blood-clotting proteins
- Supports heart health
- Increases bone density
- Reduced risk of developing prostate, colon, stomach, nasal and oral cancers
- Increases brain function
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Kale |
Spinach |
Turnip greens |
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Swiss chard |
Brussels sprouts |
Cauliflower |
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Fish |
Eggs |
Meat |
Folate
- Essential for cell creation
- Increases heart health
- Decreased risk of birth defects
- Lowers risk of depression
- Lowered risk of breast cancer
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Asparagus |
Broccoli |
Citrus fruits |
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Lentils |
Avocado |
Okra |
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