Vitamin C, D, E, K & B12: Mineral and Vitamin Rich Foods

Which vitamins do I really need? Everyone knows that vitamins are important, but which ones are required daily and how can you get them into your diet? Here we explain everything you need to know when it comes to getting your daily nutrients as well as some delicious recipes to help you achieve a healthy and balanced diet.

What should you eat to get your daily vitamins?

Here are the key vitamins you need to know about:

Vitamin C is arguably the most famous. It plays an important part in strengthening our immune system, as well as for building tissue, bones and teeth. The vitamin C requirement per day varies depending on things like age, gender, and health problems, so always check with your healthcare provider if in doubt.

To ensure you’re getting the required amount of vitamin C, eat fresh fruit (especially citrus fruit) and vegetables such as broccoli and brussels sprouts. Since this vitamin is destroyed by heat, you should consume the foods raw whenever possible. For example, why not try a wholesome beetroot, orange and ginger juice smoothie.

Vitamin A is important for good vision, strengthening the immune system as well as helping the hearth and kidneys to work properly.

Getting your Vitamin B12 daily allowance and folic acid

The vitamin B complex comprises eight different B vitamins, including vitamin B12 and folic acid. Vitamin B12 foods are generally all animal products, such as meat, fish, eggs and milk, so it can be tricky for vegetarians and vegans to get enough. Yeast extract or nutritional yeast is a good vegan source of B vitamins, so try spreading a bit on your toast in the mornings or on a salad for lunch.

Folic acid also plays a role in a number of metabolic processes, among them cell division and growth. Green vegetables, especially leafy vegetables, such as spinach and salads, can be a good source of folic acid, but it can also be contained in pulses, nuts, sprouts, wheat germs and whole grain products, as well as in liver and eggs. Try this recipe for steamed fish with vegetables; the fish and vegetables deliver a good portion of vitamin B12 and folic acid.

Vitamin E in contrast is only produced by plants. It has an antioxidative effect. Almonds are a great source of vitamin E. 1 oz (23 whole kernels) contains around 7 mg of vitamin E.

Vitamin K is necessary for blood clotting and is mainly found in green leafy vegetables such as spinach, salad and cabbage, but also in pulses. The recommended daily intake for teenagers and adults between the age of 14 and 18 lies at 75 mcg. From the age of 19 years, the requirement increases to 120 mcg (men) and 90 mcg (women).

Vitamin D is the so-called “sun vitamin” and can be absorbed through diet as well as through sun exposure. But how much vitamin D per day do we need? If you’re low on your vitamin D, be sure to get out into the sunshine every day, as well as making sure to eat foods like tuna, salmon, cheese and egg yolks.