Vitamins and minerals are essentially the keys of life; without them our bodies would simply not function. We need vitamins and minerals for all processes of the body; they are needed as co-factors in most processes of the body and confer specific functions to the cells and components of the body.
Please click a particular nutrient (vitamin, mineral or EFA) for a description of their prime functions, notes about deficiency and health and their prime food sources.
Prime Functions |
A fat soluble vitamin with strong actions in the body: it is required for a multitude of functions and systems of the body including:
- antioxidant protection of tissue
- good vision
- maintenance of mucous membranes
- normal fertility
- steroid hormone synthesis
- immune system support
- blood clotting
Vitamin A is known as the “anti-infection” vitamin
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Deficiency Notes |
Deficiency of vitamin A is correlated with:
- night blindness
- infertility
- poor skin and hair condition
- frequent infections
- gastric ulcers
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Contributing Factors of Deficiency |
Overconsumption of alcohol, smoking, stress, caffeine (e.g. tea and coffee), over-exercise.
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Prime Sources |
Retinol (animal sources):
- liver
- oily fish e.g. mackerel, pilchards, herring and sardines
- eggs
- dairy produce
Beta-carotene (plant sources):
- dark green leafy vegetables e.g. spinach, kale, cabbage, watercress
- orange and brightly coloured vegetables and fruits e.g. carrots, red peppers, sweet potato, papaya, mango, squash, dried apricots.
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Prime Functions |
A water soluble vitamin that has critical body-wide functions, including:
- antioxidant protection of tissues
- production of healthy skin, bones and joints
- production of strong blood vessels
- stress hormone production
- activation/ cofactor of nutrients including folic acid and iron
- inflammation reduction
- immune system support
- detoxification
Vitamin C is known as an essential vitamin required for all-round health.
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Deficiency Notes |
Deficiency of vitamin C is correlated with:
- low energy
- depression
- easy bruising
- bleeding gums
- frequent colds/ infections
- muscle and joint pain
- asthma
- allergies/ hypersensitivities
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Contributing Factors of Deficiency |
High caffeine intake; high refined carbohydrate and sugar consumption; alcohol consumption; high consumption of barbequed food; pregnancy/ lactation; wound/ bone healing; the pill.
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Prime Sources |
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Prime Functions |
A fat soluble vitamin D that functions as both a vitamin and hormone in the body and is vital for:
- raising calcium levels in the body
- hormone secretion
- dampening pain
- bone maintenance and integrity
- nervous system health
- muscle function
Vitamin D is particularly associated with bone health
(due to its effect on calcium levels in the body)
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Deficiency Notes |
Deficiency of vitamin D is correlated with:
- rickets (children)
- osteomalacia (adults)
- osteoporosis
- muscle spasms/ weakness
- coarse hair
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Contributing Factors of Deficiency |
Lack of sunlight; liver and kidney dysfunction.
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Prime Sources |
Ergocalciferol:
This form of vitamin D is produced by the action of sunlight on the skin.
Cholcalciferol:
This form of vitamin D is from food sources, chief amongst these are:
- oily fish
- butter
- egg yolk
Vegetables are poor quality sources of vitamin D
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Prime Functions |
A fat soluble vitamin that has many wide-ranging functions across the body, including:
- development of the reproduction system
- red blood cell maintenance
- anti- ageing of cells and tissue
- protection against cancer
- immunity support
- cholesterol balance
- oxygenation and therefore nourishment of tissues
Vitamin E is regarded as a potent antioxidant and the ‘anti-ageing vitamin’.
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Deficiency Notes |
Deficiency of vitamin E is correlated with:
- haemolytic anaemia
- lethargy, exhaustion
- slow wound healing
- irritability
- low sex drive
- premature ageing
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Contributing Factors of Deficiency |
Diets high in unrefined polyunsaturated oils; gall bladder dysfunction; celiac disease; pancreatic insufficiency.
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Prime Sources |
- unrefined cold-pressed plant oils e.g. extra virgin olive oil/ wheat germ oil avocado
- fresh seeds/ nuts
- oily fish e.g. sardines tuna, and salmon
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Prime Functions |
A fat soluble vitamin that has several important functions, including:
- production of blood clotting factors
- bone formation and repair
- joint and cartilage integrity
- energy storage
- contributing to intestinal health
Vitamin K is known as being an important factor in bone health and blood clotting.
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Deficiency Notes |
Deficiency of vitamin K is correlated with:
- poor blood clotting, e.g. nose bleeds/ haemorrhage
- weak joints
- possible osteoporosis
- kidney stone formation
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Contributing Factors of Deficiency |
Diets high in unrefined polyunsaturated oils; gall bladder dysfunction; celiac disease; pancreatic
insufficiency; long-term antibiotic usage
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Prime Sources |
- unrefined cold-pressed plant oils e.g. extra virgin olive oil/ wheat germ oil avocado
- fresh seeds / nuts
- oily fish e.g. sardines tuna, and salmon
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Prime Functions |
A key water soluble vitamin that has various functions, including:
- production of energy
- nervous system health
- antioxidant protection of tissue
Vitamin B 1 is regarded as essential for energy production and nervous health.
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Deficiency Notes |
Deficiency of vitamin B 1 is correlated with:
- fatigue
- heart conditions, such as tachycardia
- digestive disorders, such as constipation
- peripheral neuropathy (‘Beri Beri’)
- depression
- poor concentration
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Contributing Factors of Deficiency |
Diets high in refined carbohydrates; high tea consumption; high over-cooked food intake; alcohol consumption; smoking; stress.
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Prime Sources |
- unrefined/ whole foods e.g. wholegrains such as oats
- pineapple
- sunflower seeds
- avocado
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Prime Functions |
A water soluble vitamin that has several vital functions, including:
- production of energy
- transfer of metabolic processes
- skin, hair and nail health
- regulation of neurotransmitters
- activation of other nutrients such as iron
Vitamin B 2 is regarded as essential for energy production and skin and hair health.
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Deficiency Notes |
Deficiency of vitamin B 2 is correlated with:
- fatigue
- oily skin
- eczema
- eye problems
- insomnia
- anaemia
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Contributing Factors of Deficiency |
High caffeine intake; diabetes; rigorous exercise; high tea consumption; high intake of over-cooked food; alcohol consumption
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Prime Sources |
- unrefined/ whole foods e.g. wholegrains such as brown rice
- soya bean
- avocado
- liver
- fish
- spinach
- peas
- asparagus
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Prime Functions |
A water soluble vitamin that has several vital functions, including:
- production of energy
- transfer of metabolic processes
- stomach acid production
- blood sugar regulation
- nervous system health
- detoxification
Vitamin B 3 is regarded as essential for energy production and blood sugar regulation.
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Deficiency Notes |
Deficiency of vitamin B 2 is correlated with:
- fatigue
- depression
- acne
- dermatitis
- dementia
- diarrhoea
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Contributing Factors of Deficiency |
High caffeine intake; alcohol consumption; high refined carbohydrate diet; antibiotics; high intake of over-cooked food
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Prime Sources |
- unrefined/ whole foods e.g. wholegrains such as rye
- liver
- tomatoes/ tomato puree
- mushrooms
- watercress
- fish
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Prime Functions |
A water soluble vitamin that has several vital functions, including:
- production of energy
- transfer of metabolic processes
- stress hormone production
- stomach acid production
- skin, hair and nail health
- brain health integrity
- detoxification
Vitamin B 5 is known as the ‘anti-stress vitamin.
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Deficiency Notes |
Deficiency of vitamin B 5 is correlated with:
- fatigue
- depression
- nausea
- indigestion
- asthma
- allergies/ hypersensitivities
- hair loss
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Contributing Factors of Deficiency |
High caffeine intake; alcohol consumption; long-term antibiotic usage; over exercise.
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Prime Sources |
- unrefined/ whole foods e.g. wholegrains such as brown rice
- liver
- lentils
- avocado
- pumpkin
- strawberries
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Prime Functions |
A water soluble vitamin that has several vital functions, including:
- production of energy
- transfer of metabolic processes
- neurotransmitter production
- hormone production and balance
- immune support
Vitamin B 6 is regarded as essential for the metabolism of protein and subsequently immunity.
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Deficiency Notes |
Deficiency of vitamin B 6 is correlated with:
- fatigue
- depression
- dermatitis
- PMS
- Numbness/ pins and needles
- Inflamed tongue
- hair loss
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Contributing Factors of Deficiency |
Stress; fasting; high intake of protein; high refined carbohydrate consumption; high caffeine intake; alcohol consumption; long-term antibiotic usage; over exercise; smoking.
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Prime Sources |
- unrefined/ whole foods e.g. wholegrains such as buckwheat
- sweet potato
- organ meat such as liver and kidney
- tuna
- lentils
- peas
- broccoli
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Prime Functions |
A water soluble vitamin that plays a role in critical functions, including:
- normal cell division
- metabolic processes
- neurotransmitter production
- hormone production and balance
- red blood cell production
- homocysteine detoxification
Vitamin B 10 is regarded as essential for normal cell production and development of the foetus.
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Deficiency Notes |
Deficiency of vitamin B 6 is correlated with:
- foetal growth problems: neural tube defects
- depression
- dermatitis
- weakness
- infertility
- miscarriage
- homocysteinaemia
- some forms of psychosis
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Contributing Factors of Deficiency |
Periods of fast growth (e.g. adolescence) ; pregnancy; stress; high refined carbohydrate consumption; high caffeine intake; alcohol consumption; long-term antibiotic usage; smoking.
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Prime Sources |
- green leafy vegetables, especially kale, spinach and broccoli
- unrefined/ whole foods e.g. wholegrains such as wheat germ
- lettuce
- asparagus
- liver
- lentils
- endive
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Prime Functions |
A water soluble vitamin that plays a role in critical functions, including:
- red blood cell production
- normal cell division
- metabolic processes
- protection of nerves
- bone building
- hormone production and balance
- homocysteine detoxification
Vitamin B 12 is regarded as essential for oxygenation of tissue and for normal cell production.
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Deficiency Notes |
Deficiency of vitamin B 6 is correlated with:
- depression
- homocysteinaemia
- pernicious anaemia
- digestive problems
- smooth sore tongue
- tremors/ numbness
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Contributing Factors of Deficiency |
Periods of fast growth (e.g. adolescence) ; pregnancy; stress; high refined carbohydrate consumption; high caffeine intake; alcohol consumption; long-term antibiotic usage; smoking.
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Prime Sources |
Almost found exclusively animal sources:
- fish
- meat
- poultry
- eggs
- dairy produce
- seafood
Plant sources are available, but are of low bio-availability:
- fermented soy bean products such as tempeh
- blue-green microalgae
- seaweed such
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Prime Functions |
A mineral that plays a role many critical functions, including:
- bone and teeth health
- nerve function
- blood clotting
- acid-base balance in the body
- muscle contraction
- nerve health and function
- cell to cell communication
Alcium is regarded as crucial for bone and nerve health and for normal cell function.
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Deficiency Notes |
Deficiency of calcium is correlated with:
- rickets (adults)
- osteomalacia (adults)
- osteoporosis
- Type I insomnia (lack of sleep)
- anxiety
- tetany (muscle twitch/ spasm)
- brittle nails
- coarse skin
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Contributing Factors of Deficiency |
Low exposure to sunlight or vitamin D deficiency; high intake of phosphates, phytates or oxalates; high caffeine intake; p eriods of fast growth (e.g. adolescence) ; pregnancy; stress.
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Prime Sources |
- green leafy vegetables such as kale and broccoli
- sunflower seeds
- dairy produce
- unrefined/ whole foods e.g. wholegrains such as wheat germ
- pulses
- fish, especially soft boned fish
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Prime Functions |
A mineral that plays a role in critical functions, including:
- energy production
- muscle function
- heart function
- nerve function
- immune system support
- activation of other nutrients such as vitamin B 1
- bone metabolism
Magnesium is regarded as vital for heart, muscle and nerve cell function.
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Deficiency Notes |
Deficiency of magnesium is correlated with:
- weakness
- fatigue
- asthma
- constipation
- Type II insomnia (broken sleep)
- anxiety
- tetany (muscle twitch/ spasm)
- high blood pressure
- poor growth in children
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Contributing Factors of Deficiency |
High intake of phosphates; high intake of calcium; high intake of refined carbohydrates; alcohol consumption; high caffeine intake; pregnancy; stress.
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Prime Sources |
- unrefined/ whole foods e.g. wholegrains such as brown rice
- nuts
- seeds
- green leafy vegetables such as kale and broccoli
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Prime Functions |
A mineral that plays a role in critical functions, including:
- protein and DNA synthesis
- cell growth and differentiation
- enzyme systems
- growth and healing
- skin integrity
- heart function
- reproductive system
- immune system support
- activation of other nutrients such as vitamin A
Zinc is regarded as essential in all aspects of growth, healing and repair of the body.
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Deficiency Notes |
Deficiency of magnesium is correlated with:
- poor growth in children
- poor sense of smell and taste
- depression
- slow nail and/or nail growth
- slow wound healing
- fatigue
- asthma
- poor immunity
- stretch marks
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Contributing Factors of Deficiency |
High intake of phytates; high intake of iron or copper; use of diuretics; high intake of refined carbohydrates; alcohol consumption; high caffeine intake; pregnancy; parasitic infection; stress.
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Prime Sources |
- unrefined/ whole foods e.g. wholegrains such as quinoa
- fish
- meat
- poultry
- nuts
- Pumpkin seeds
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Prime Functions |
A mineral that plays a role in critical functions, including:
- haemoglobin component
- oxygen transport across the body
- detoxification enzymes
- DNA synthesis: cell growth and differentiation
- neurotransmitter and hormone production
- growth and healing
- energy production
Iron is regarded as essential in providing oxygen for the body and for energy production.
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Deficiency Notes |
Deficiency of iron is correlated with:
- poor growth in children
- poor sense of smell and taste
- depression
- slow nail and/or nail growth
- slow wound healing
- fatigue
- asthma
- poor immunity
- stretch marks
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Contributing Factors of Deficiency |
High intake of phytates; high intake of iron or copper; use of diuretics; high intake of refined carbohydrates; alcohol consumption; high caffeine intake; pregnancy; parasitic infection; stress.
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Prime Sources |
- meat
- fish
- poultry
- organ meats such as liver
- pumpkin seeds
- dried fruit
- broccoli
- black strap molasses
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Prime Functions |
A mineral that is vital for:
- blood sugar balance
- component of Glucose Tolerance Factor (GTF) enabling energy and nutrient supply
- cholesterol level balance
Chromium is regarded as critical for blood sugar balance.
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Deficiency Notes |
Deficiency of chromium is correlated:
- diabetes
- hypo- and hyper-glycaemia
- glucose intolerance
- fatigue
- hunger and/ or thirst
- irritability/ energy slumps without frequent meals
- mental confusion
- poor concentration
- elevated blood LDL cholesterol or reduced HDL cholesterol
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Contributing Factors of Deficiency |
High intake of refined carbohydrates; alcohol consumption; pregnancy; prolonged dieting; high caffeine intake; diuretics.
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Prime Sources |
- unrefined/ whole foods e.g. wholegrains such as rye
- mushrooms
- nuts and seeds
- chicken
- e ggs
- blackstrap molasses
- apples
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Prime Functions |
A mineral that is a crucial for:
- protection against free radicals (powerful antioxidant)
- growth
- Metabolism
- reproduction
- protection against cancer
Selenium is regarded as critical for defence against toxins and for reproductive health.
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Deficiency Notes |
Deficiency of selenium is correlated:
- deficiency of selenium is correlated:
- hypothyroidism
- heart disease
- poor growth
- infertility (especially in males)
- cataract formation
- premature ageing and age spots
- increased susceptibility to infections
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Contributing Factors of Deficiency |
High intake of refined carbohydrates; alcohol consumption; smoking; pollution; rigorous exercise.
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Prime Sources |
- garlic
- unrefined/ whole foods e.g. wholegrains such as rye
- sesame seeds
- mushrooms
- nuts, especially brazil nuts
- meats and seafood
- brazil nuts
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Prime Functions |
A mineral that is a crucial for:
- enzyme functions in the body
- antioxidant protection
- energy production
- blood sugar balance
- bone and cartilage health
Manganese is regarded as necessary for antioxidant defences and bone and joint tissue health.
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Deficiency Notes |
Deficiency of manganese is correlated:
- fat accumulation in the kidneys and liver
- poor memory
- depression
- backache
- heart disease
- arthritis
- knee joint ache
hypercholesterolemia (raised blood cholesterol levels)
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Contributing Factors of Deficiency |
High intake of refined carbohydrates; alcohol consumption; poor blood sugar balance; h igh intake of phytates.
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Prime Sources |
- unrefined/ whole foods e.g. wholegrains such as buckwheat
- nuts, especially walnuts and pecans
- dark green leafy vegetables
- avocado
- raspberries
- blackberries
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Prime Functions |
A mineral that is a crucial for:
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heart contraction
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nutrient entry to cells
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energy production
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nerve impulse
Potassium is regarded as fundamental for the flow of substances in/ out cells and for nerve health.
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Deficiency Notes |
Deficiency of potassium is correlated with:
- high blood pressure
- constipation
- intense thirst
- muscle weakness
- pins and needles
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Contributing Factors of Deficiency |
High intake of refined carbohydrates; kidney disease; prolonged fasting; alcohol consumption; over-use of laxatives.
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Prime Sources |
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Prime Functions |
A mineral that is a crucial for:
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all metabolic processes
-
thyroid gland health
-
fat metabolism control
-
weight control
Iodine is regarded as critical for metabolism and for general thyroid gland health.
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Deficiency Notes |
Deficiency of iodine is correlated:
- fatigue
- sluggishness
- hypothyroidism
- weight gain
- constipation
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Contributing Factors of Deficiency |
High intake of refined carbohydrates; low dietary intake of sea food alcohol consumption; high intake of giotrogens, substances which block iodine in the body, such as cauliflower and cabbage.
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Prime Sources |
- seafood
- iodised salt
- kelp
- dairy sources
- pulses
- garlic
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Prime Functions |
A mineral that is a crucial for:
- iron availability in the body
- incorporation of iron in haemoglobin (for oxygenation of tissues)
- collagen production: for skin, connective tissue and blood vessels
- energy production
Copper is regarded as vital for energy production and skin health.
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Deficiency Notes |
Deficiency of copper is correlated:
- fatigue
- easy bruising
- bleeding gums
- premature grey hair
- premature ageing
- anaemia
- depression
- possibly menstrual disturbances
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Contributing Factors of Deficiency |
High levels of zinc in the body; refined carbohydrates; high levels of vitamin C in the body; water retention.
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Prime Sources |
- unrefined/ whole foods e.g. wholegrains such as buckwheat
- legumes
- organ meat such as liver
- shellfish
- molasses
- duck
- avocados
- olives
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Prime Functions |
A polyunsaturated fat that is vital for the optimisation of all-round processes of the body.
Omega 3 fats:
- are a component and of cell membranes, determining their function and structure
- lower blood fat and LDL bad cholesterol levels
- lower blood pressure
- reduce blood clot formation
- improve skin and hair integrity
- improve immune system function
- aid nerve impulse transmission and cell to cell communication
- increase HDL ‘good’ cholesterol levels
- reduce inflammation in tissues
Omega 3 oils are regarded as crucial for all round structure and function of
the cells of the body and for their potent anti-inflammatory functions.
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Deficiency Notes |
Deficiency of omega 3 oils is correlated with:
- high blood pressure
- weight gain
- skin conditions such as eczema
- asthma
- inflammation in the body
- elevated levels of cholesterol in the blood
- nervous disorders
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Contributing Factors of Deficiency |
High intake of hydrogenated fats; refined carbohydrates; smoking; refined fat/ oil intake; overconsumption of omega 6 foods.
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Prime Sources |
- oily fish, such as mackerel, salmon, herring, sardines
- flax seeds/ oil,
- walnuts/ oil
- rapeseed oil
- hemp oil
- canola oil
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Prime Functions |
A polyunsaturated fat similar to omega 3 fats: it is vital for the optimisation of all-round processes of the body. Omega 6 fats:
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form components of cell membranes and determine their function and structure
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lower blood fat and LDL bad cholesterol levels
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lower blood pressure
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reduce blood clot formation
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improve skin and hair integrity
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improve immune system function
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aid nerve impulse transmission and cell to cell communication
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increase HDL ‘good’ cholesterol levels
Omega 6 oils are regarded as essential for the structure and function of the cells of the body.
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Deficiency Notes |
Deficiency of omega 6 oils is correlated with:
- high blood pressure
- weight gain
- skin conditions such as eczema
- elevated levels of cholesterol in the blood
- nervous disorders
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Contributing Factors of Deficiency |
High intake of hydrogenated fats; refined carbohydrates; smoking; refined fat/ oil intake.
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Prime Sources |
- sunflower
- corn oil
- green leafy vegetables
- sesame seeds/ oil
- safflower oil
- hazelnut oil
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