Ugly Unwanted.: Vitamins And Minerals!

When i was about to dive into the Vitamin world i had no idea what was good for what and what would help me! I made this easy guide, it shows you which vitamins are good for and helps!

As a vegetarian i had to know what supplements to take as well! After weeks of research this is what i came up with! I hope it helps!

Vitamins

Vitamin A (retinol):

Good for: eyesight, growth, appetite and taste.

Good sources: Liver, cod liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products and yellow fruits.

Destroyed by: Fatty Acids.

Vitamin B1 (thiamine)

Good for: Nervous system, digestion, heart, muscles, alcohol damaged nerve tissue.

Good sources: Liver, yeast, egg yolk, cereal, red meat,nuts and wheatgerm.

destroyed by: alcohol, coffee and high temperature

Vitamin B2 (riboflavin)

Good for: Growth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, fat and carbohydrates.

Good sources: Milk, liver, yeast, cheese, green leafy vegetables, fish.

Destroyed by: Alcohol and light (this is why milk-cartons are better than bottles).

Vitamin B6 (pyridoxine)

Good for: Preventing skin conditions, nerve problems, helps the body absorb protein and carbohydrate.

Good sources: Fish, bananas, chicken, pork, wholegrains and dried beans.

Destroyed by: The contraceptive pill, roasted or boiled food, alcohol and oestrogen (the female hormone)

Vitamin B12 (cobalamin)

Good for: Making red blood and the formation of the nerves.

Good sources: Eggs, shellfish, poultry, meat,liver, milk, cheese and fortified cereal.

Destroyed by: Water, sunlight, alcohol, oestrogen and sleeping pills.

Vitamin C (ascrobic acid)

Good for: Immune defence system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan and preventing scurvy.(arrrrg!)

Good sources: Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables and peppers.

Destroyed by: Boiling food, light, smoking and heat.

Vitamin D

Good for: Strong bones and teeth.

Good sources: Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), cod liver oil, sardines, herring, salmon, tuna, milk and milk products.

Destroyed by: Mineral oil.

Vitamin E (tocopherol)

Good for: Fighting toxins – vitamin E is a powerful antioxidant.

Good sources: Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products and eggs.

Destroyed by: Heat, oxygen, frost, iron and chlorine.

Minerals

Calcium

Good for: Strong bones and teeth, nerve function, muscle contraction, blood clotting.

Good sources: Milk, cheese, butter, yoghurt and green leafy vegetables.

Iron

Good for: Red blood cells and muscle function, white blood cells and the immune system.

Good sources: Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, wholegrains and wholewheat.

Magnesium

Good for: Converting energy from food, cell repair, building strong bones, teeth and muscles and regulating body temperature.

Good sources: Green leafy vegetables, wholegrains and nuts.

Zinc