Nutrition Guide

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.


Your Nutrition Guide to Healthy Eating

  Vitamin

   Why its needed

  Food source

  Vitamin A

  • keeps your skin healthy
  • helps you see in dim light
  • strengthens your immune system
  • protects against infections

beef liver, veal liver, carrots, watercress, cabbage, squash, sweet potato, melon, pumpkin, mango, tomatoes, broccoli, apricots, papaya, tangerines

  Vitamin B1

  • helps break down and release energy from food
  • brain function
  • digestion
  • helps the body make use of protein

watercress, squash, courgette, lamb, asparagus,
mushrooms, peas, lettuce, peppers,  cauliflower, cabbage, tomatoes,  Brussels sprouts, beans

  Vitamin B2

  • breaks down food and turns into energy
  • helps repair and maintain healthy skin
  • keeps hair, nails and eyes healthy
  • helps regulate body acidity

mushrooms, watercress, cabbage, asparagus, broccoli, pumpkin, beansprouts, mackerel, milk, bamboo shoots, tomatoes, wheat germ

  Vitamin B3

  • breaks down food and releases energy
  • helps balance blood sugar
  • lowers cholesterol levels
  • helps digestion
  • helps protect against inflammation

mushrooms, tuna, chicken, salmon, asparagus, cabbage, lamb, mackerel, turkey, tomatoes, courgettes, squash, cauliflower, wholewheat

  Vitamin B5

  • breaks down and releases energy from food
  • controls fat metabolism
  • essential for brain and nerves
  • maintains healthy hair and skin

mushrooms, watercress, broccoli, alfalfa sprouts, peas, lentils, tomatoes, cabbage, celery, strawberries, eggs, squash, avocados, wholewheat

  Vitamin B6

  • breaks down and releases protein from food
  • for brain function
  • hormone production
  • balances the sex hormones
  • helps to control allergic reaction

watercress, cauliflower, cabbage, peppers, bananas, squash, broccoli, asparagus, lentils, red kidney beans, Brussels sprouts, onion, seeds and nuts

  Vitamin B12

  • needed for making protein
  • helps your blood carry oxygen
  • keeps your nervous system healthy

oysters, trout, salmon, tuna,  eggs, shrimp, cottage cheese, milk, turkey, chicken, cheese

  Folic acid

  • In pregnancy helps to develop brain and nerves in the baby
  • essential for your brain and nerve function
  • produces red blood cells

wheatgerm, spinach, peanuts, sprouts, asparagus, sesame seeds, hazelnuts, broccoli, cashew nuts, cauliflower, walnuts, avocados

  Biotin

  • helps your body break down fats 
  • promotes healthy skin and hair
  • maintains proper function of the nervous system


cauliflower, lettuce, peas, tomatoes, oysters, grapefruit, watermelon, sweetcorn, cabbage, almonds, cherries, herrings, milk, eggs

  Vitamin C

  • strengthens your immune system and fights infections
  • makes collagen, keeping bones, skin and joints strong
  • breaks down food into energy
  • detoxifies pollutants 

peppers, watercress, cabbage,broccoli, cauliflower, strawberries, lemons, kiwi fruit, peas, melon, oranges, grapefruit, limes, tomatoes

  Vitamin D

  • helps maintain your immune system
  • helps your body to retain calcium
  • helps maintain strong healthy bones and teeth

oily fish (herrings, mackerel, salmon, oysters), cottage cheese, eggs

  Vitamin E

  • antioxidant protecting your cells from free radical damage
  • prevents blood clots
  • improves the healing of wounds
  • improves fertility
  • improves the skin

unrefined corn oil, sunflower seeds, peanuts, sesame seeds, wheat germ, tuna, sardines, salmon, sweet potato

  Vitamin K

  • controls blood clotting
  • helps maintain strong healthy bones

cauliflower, Brussels sprouts, lettuce, cabbage, beans, broccoli, peas, watercress, asparagus, potatoes, corn oil, tomatoes, milk

  Mineral

    Why its needed

  Food source

  Calcium

  • promotes strong healthy bones and teeth
  • involved in blood clotting
  • improves skin
  • promotes healthy muscles and nerves

Swiss cheese, Cheddar cheese, almonds, brewer's yeast, parsley, corn tortillas, globe artichokes, prunes, pumpkin seeds, cooked dried beans, cabbage, winter wheat

  Chromium

  • helps balance blood sugar
  • helps to normalise hunger and reduce food cravings
  • essential for heart function

brewers yeast, wholemeal bread, oysters, potatoes, wheat germ, green peppers, eggs, chicken, apples, butter, parsnips, lamb, Swiss cheese

   Iron

  • helps your body transport oxygen and carbon dioxide to and from your cells
  • essential for energy production

pumpkin seeds, parsley, almonds, prunes, cashew nuts, raisins, Brazil nuts, walnuts,dates, pork, cooked dried beans, sesame seeds, pecan nuts

  Magnesium

  • breaks down your food to release energy 
  • maintains the working of muscles and nerves
  • strengthens bones and teeth

Wheat germ, almonds, cashews, brewer's yeast, buckwheat flour, Brazil nuts, peanuts, pecan nuts,cooked beans, garlic, raisins, green peas, potato skins, crab

  Manganese

  • helps to make healthy bones, cartilage, tissues and nerves
  • activates enzymes
  • stabilises blood sugar
  • insulin production
  • reduces cell damage

Watercress, pineapple, okra, endive, blackberries, raspberries, lettuce, grapes, lima beans, strawberries, oats, beetroot, celery

       Molybdenum

  • detoxifies the body from free radicals
  • helps rid the body of protein breakdown products
  • strengthens teeth

Tomatoes, wheat germ, pork, lamb, lentils, beans

  Phosphorus

  • builds and maintains bones and teeth
  • builds muscle tissue
  • helps maintain pH of the body
  • helps metabolism
  • releases energy from food

Present in most foods, fruit and vegetables, meat and fish, nuts, beans, dairy

  Potassium

  • promotes healthy nerves
  • promotes healthy muscles, helps muscles relax
  • helps your heart to work well
  • maintains body fluid balance
  • helps proper elimination
  • helps blood sugar control for energy

Watercress, endive, cabbage, celery, parsley, courgettes, radishes, cauliflower, mushrooms, pumpkin

  Selenium

  • helps protects cells from free radical damage
  • reduces inflammation
  • helps maintain a healthy immune system
  • helps maintain a healthy heart
  • helps your metabolism

Tuna, oysters, molasses, mushrooms, herrings, cottage cheese, cabbage, beef liver, courgettes, cod, chicken

  Sodium

  • regulates your body fluids
  • prevents dehydration
  • maintains your nervous system
  • helps your muscles work
  • helps your body to digest food

Sauerkraut, olives, shrimps, miso, beetroot, ham, celery, cabbage, crab, cottage cheese, watercress, red kidney beans

  Zinc

  • controls your hormones
  • maintains your nervous system
  • promotes growth and healing
  • promotes strong healthy bones and teeth
  • promotes healthy hair
  • releases energy from foods

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

  • maintains a healthy heart
  • reduces inflammation
  • maintains a healthy nervous system
  • improves sleep
  • maintains healthy skin
  • helps to balance your hormones

Mackerel, swordfish, marlin, tuna, salmon, sardines, flax seeds, sunflower seeds, pumpkin seeds

  Omega 6

  • maintains a healthy heart
  • thins your blood
  • reduces inflammation
  • maintains your nervous system
  • maintains healthy skin
  • helps to balance your hormones

Safflower oil, sunflower oil, sunflower seeds, pumpkin seeds, walnuts, wheat germ, sesame seeds

  Semi- essential  nutrients

    Why its needed

  Food Source

 Bioflavonoids

  • helps wounds to heal
  • speeds up sprains and muscle injuries
  • is an antioxidant 

berries, cherries, citrus fruits

  Choline

  • helps break down fat in the liver
  • maintains healthy lungs


Lecithin, eggs, fish, liver, soya beans, peanuts, whole grans, nuts, pulses, citrus fruits, wheat germ, brewers yeast

  Co-enzyme   Q10

  • maintains metabolism
  • maintains a healthy heart
  • helps to normalise blood pressure
  • maintains your immune system

Sardines, mackerel, pork, spinach, soya oil, peanuts, sesame seeds, walnuts

  Inositol

  • promotes cell membrane growth
  • maintains healthy hair
  • reduces blood cholesterol
  • maintains central nervous system

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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