This nutrition guide is to help you understand what vitamins, minerals, essential fats and semi-essential nutrients are needed for the body and what foods they are found in.
Knowing the nutrient content of your food helps you to make better food choices to improve your diet.
You can scroll down to see all the sections or navigate to the section you want using the links below.
Vitamin
Why its needed
Food source
Vitamin A
beef liver, veal liver, carrots, watercress, cabbage, squash, sweet potato, melon, pumpkin, mango, tomatoes, broccoli, apricots, papaya, tangerines
Vitamin B1
watercress, squash, courgette, lamb, asparagus,
mushrooms, peas, lettuce, peppers, cauliflower, cabbage, tomatoes, Brussels sprouts, beans
Vitamin B2
mushrooms, watercress, cabbage, asparagus, broccoli, pumpkin, beansprouts, mackerel, milk, bamboo shoots, tomatoes, wheat germ
Vitamin B3
mushrooms, tuna, chicken, salmon, asparagus, cabbage, lamb, mackerel, turkey, tomatoes, courgettes, squash, cauliflower, wholewheat
Vitamin B5
mushrooms, watercress, broccoli, alfalfa sprouts, peas, lentils, tomatoes, cabbage, celery, strawberries, eggs, squash, avocados, wholewheat
Vitamin B6
watercress, cauliflower, cabbage, peppers, bananas, squash, broccoli, asparagus, lentils, red kidney beans, Brussels sprouts, onion, seeds and nuts
Vitamin B12
oysters, trout, salmon, tuna, eggs, shrimp, cottage cheese, milk, turkey, chicken, cheese
Folic acid
wheatgerm, spinach, peanuts, sprouts, asparagus, sesame seeds, hazelnuts, broccoli, cashew nuts, cauliflower, walnuts, avocados
Biotin
cauliflower, lettuce, peas, tomatoes, oysters, grapefruit, watermelon, sweetcorn, cabbage, almonds, cherries, herrings, milk, eggs
Vitamin C
peppers, watercress, cabbage,broccoli, cauliflower, strawberries, lemons, kiwi fruit, peas, melon, oranges, grapefruit, limes, tomatoes
Vitamin D
oily fish (herrings, mackerel, salmon, oysters), cottage cheese, eggs
Vitamin E
unrefined corn oil, sunflower seeds, peanuts, sesame seeds, wheat germ, tuna, sardines, salmon, sweet potato
Vitamin K
cauliflower, Brussels sprouts, lettuce, cabbage, beans, broccoli, peas, watercress, asparagus, potatoes, corn oil, tomatoes, milk
Mineral
Why its needed
Food source
Calcium
Swiss cheese, Cheddar cheese, almonds, brewer's yeast, parsley, corn tortillas, globe artichokes, prunes, pumpkin seeds, cooked dried beans, cabbage, winter wheat
Chromium
brewers yeast, wholemeal bread, oysters, potatoes, wheat germ, green peppers, eggs, chicken, apples, butter, parsnips, lamb, Swiss cheese
Iron
pumpkin seeds, parsley, almonds, prunes, cashew nuts, raisins, Brazil nuts, walnuts,dates, pork, cooked dried beans, sesame seeds, pecan nuts
Magnesium
Wheat germ, almonds, cashews, brewer's yeast, buckwheat flour, Brazil nuts, peanuts, pecan nuts,cooked beans, garlic, raisins, green peas, potato skins, crab
Manganese
Watercress, pineapple, okra, endive, blackberries, raspberries, lettuce, grapes, lima beans, strawberries, oats, beetroot, celery
Molybdenum
Tomatoes, wheat germ, pork, lamb, lentils, beans
Phosphorus
Present in most foods, fruit and vegetables, meat and fish, nuts, beans, dairy
Potassium
Watercress, endive, cabbage, celery, parsley, courgettes, radishes, cauliflower, mushrooms, pumpkin
Selenium
Tuna, oysters, molasses, mushrooms, herrings, cottage cheese, cabbage, beef liver, courgettes, cod, chicken
Sodium
Sauerkraut, olives, shrimps, miso, beetroot, ham, celery, cabbage, crab, cottage cheese, watercress, red kidney beans
Zinc
Oysters, ginger, lamb, pecan nuts, dry split peas, haddock, green peas, shrimps, turnips, Brazil nuts, egg yolks, wholewheat grain, rye, oats, peanuts, almonds
Essential Fat
Why its needed
Food Source
Omega 3
Mackerel, swordfish, marlin, tuna, salmon, sardines, flax seeds, sunflower seeds, pumpkin seeds
Omega 6
Safflower oil, sunflower oil, sunflower seeds, pumpkin seeds, walnuts, wheat germ, sesame seeds
Semi- essential nutrients
Why its needed
Food Source
Bioflavonoids
berries, cherries, citrus fruits
Choline
Lecithin, eggs, fish, liver, soya beans, peanuts, whole grans, nuts, pulses, citrus fruits, wheat germ, brewers yeast
Co-enzyme Q10
Sardines, mackerel, pork, spinach, soya oil, peanuts, sesame seeds, walnuts
Inositol
Pulses, soya flour, eggs, fish, liver,citrus fruits, melon, nuts, wheat germ, brewer's yeast
This nutrition guide gives you an overview of what foods are rich in vitamins, minerals and essential fats to help you make better food choices to improve the content of your diet and help you live a happier, healthier life.
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