Healthy Diet A-Z Of Vitamins

NUTRIENT NECCESSITIES

Thousands of people in Britain are at risk of nutrient deficiencies according to the Health & Food Supplements Information Service.^[1] Shortfalls of vitamins and minerals across the board are evident, increasing the risk of poor health.

And while nutrients should be obtained from eating a balanced diet, sourcing optimal amounts of nutrients from the diet alone is a challenge. Where people need additional support to meet their nutritional needs, vitamin and mineral supplements provide a reliable source of additional nutrition.

A fish oil supplement should be taken for those following a vegetarian or vegan diet (vegan friendly option) or for those not eating two portions of fish (one of which must be oily) a week.

Public Health Nutritionist Dr Emma Derbyshire takes a look at the some of the vitamins, minerals and essential fats we need in our diet.

VITAMINS

Vitamin A: A fat-soluble vitamin, stored mainly in the liver, this vitamin is vital for maintaining good eyesight, particularly for the normal function of the retina and visual adaptation to darkness, and healthy skin. It is also important for immunity, as well as growth in children. The richest natural sources of vitamin A are fish liver oil and it is also very concentrated in animal liver. Other sources include oily fish, egg yolk, cheese, fortified margarine, butter and full fat milk.

Vitamin B12: If you are following a vegan or vegetarian diet you are probably well aware of the need to supplement with Vitamin B12 as it is only found in animal products or fortified foods. This vitamin is essential in the functioning of the nervous and immune systems; making red blood cells and is involved in energy production. Good sources of vitamin B12 include meat, liver, kidney, poultry, fish, eggs, dairy products and fortified breakfast cereals.

Vitamin C: Vitamin C is synonymous with colds. It acts as an antioxidant, helping to neutralise free radicals (the baddies in our bodies), so that our body cells are protected. It is also involved in maintaining healthy skin, blood vessels, bones and cartilage. It helps aid wound healing and is also necessary for the function of several enzymes and increases the absorption of iron in the gut. Vitamin C is found in foods of plant origin, particularly citrus and soft fruits (such as oranges, strawberries, kiwi, blackcurrant, guava) and vegetables (such as kale, broccoli, brussels sprouts, peppers, potatoes, tomatoes) are major sources of vitamin C.

Vitamin D: An important vitamin, the body creates this from direct sunlight on the skin. However, Public Health England recommends that during the autumn and winter months we need to take a daily D supplement because the sun isn’t strong enough for the body to make vitamin D. Vitamin D helps the body to absorb and use calcium and phosphorus; which are essential for maintaining strong and healthy bones and teeth, as well as other body functions such as heart and muscle function. It is also important for blood clotting, the immune system and muscle growth, development and function.

Good food sources include full-fat dairy products, oily fish, egg yolks and fortified margarine. However, food alone is unlikely to provide sufficient vitamin D. The Department of Health recommends a daily supplement containing 10 micrograms of vitamin D during winter and then all year round if you aren’t often outdoors.

Vitamin K: A lesser known vitamin, vitamin K is needed for the formation of several of the proteins, called ‘clotting factors’ that regulate blood clotting, which means it helps heal wounds. It is also required for the formation of some proteins which are important for the maintenance of healthy bones and teeth. Vitamin K is found in green vegetables such as kale and spinach, potatoes, liver, soya beans and vegetable oils.

Folic Acid: Known as folate in its natural form, helps the body form healthy red blood cells. And women are advised to take folic acid for 12 weeks prior to conception and to continue taking folic acid supplements until the 12th week of pregnancy.

This is essential during pregnancy for efficient neural tube development which forms the brain and spinal cord. In fact, nine out of ten women have such low intakes of folic acid that if they became pregnant their child would be at risk of neural tube defects.

Good sources of folate include broccoli, brussels sprouts, liver (but avoid this during pregnancy), leafy green vegetables, such as cabbage and spinach, peas, chickpeas, breakfast cereals fortified with folic acid.

MINERALS

Iron: Iron is essential for the formation of haemoglobin which is present in red blood cells. Haemoglobin is being formed in the body all the time and is the substance in red blood cells that transports oxygen around the body.

A lack of iron can lead to iron deficiency anaemia, concave and brittle nails, sore tongue, cracking in the corners of the mouth, increased susceptibility to infection. Also, tiredness, muscle fatigue, skin itching, dizziness, headache, insomnia, brittle hair and hair loss.

Good sources include liver, kidney, heart, red meat, beef, pork, canned pilchards/sardines, fish, shellfish, wholegrain cereals, eggs, spinach, chicken, leafy green vegetables, dried fruit and fortified breakfast cereals.

Calcium: The most abundant mineral in the body, calcium is essential for building and maintaining healthy bones and teeth. Calcium also plays a role in regulating muscle contraction, including the heart muscle; facilitates nerve transmissions; is involved in energy production and cell division and makes sure the blood clots normally.

Long term deficiency leads to osteoporosis, muscle aches and pains, muscle twitching and spasm, muscle cramps; rickets (in children), osteomalacia (softening of bones), heart disorders, brittle nails and insomnia.

Good sources include dairy products, canned fish such as sardines (when the soft, edible bones are consumed), dark green leafy vegetables, white bread, brown bread, sesame seeds and pulses.

Iodine: Iodine is used to form thyroid hormones, which help regulate our body’s metabolic rate – the speed at which chemical reactions take place in the body. Deficiency may lead to hypothyroidism. Symptoms include tiredness, muscle weakness, breast pain and tenderness, sudden or unexplained weight gain. Good sources include saltwater fish and shellfish, kelp, seaweed, sea salt, iodised salt, and dairy products.

Magnesium: The second most abundant nutrient stored in body tissue after calcium. Magnesium is needed for the formation of many enzymes in the body which release energy from food. It is also vital for the nervous system, muscle movement and for the formation of healthy bones and teeth. Magnesium is present in all green plants. The main sources are unrefined cereals and wholemeal bread, green leafy vegetables, and peanuts.

Zinc: An important part of many enzymes, some of which have key roles in the formation of new proteins – one of the processes involved in tissue growth. Zinc is required to aid growth of the immune cells plus maintenance of hair, skin and nails. Superoxide dismutase (a powerful antioxidant enzyme that neutralises potentially damaging free radicals) requires zinc. Zinc is also essential for reproduction.

Signs of mild to moderate deficiency include growth retardation, male hypogonadism (the testes produce few or no sex hormones), poor appetite, rough skin, mental lethargy, delayed wound healing and impaired taste. Good sources include red meat, liver, shellfish (especially oysters), egg yolks, dairy products, wholegrain cereals and pulses.

ESSENTIAL FATS

Cod Liver Oil: Cod liver oil and other fish liver oils are rich sources of vitamins A & D; they are also rich sources of the omega-3 essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are found in every cell membrane in the body and have a wide range of functions. Their health benefits include¹: helping to reduce triglyceride levels in the blood, heart health, supporting brain function, reducing blood pressure, maintaining eye health.

Fish body oils and fish liver oils are widely used in the management of inflammatory joint conditions[2], and omega 3 fatty acids also help maintain suppleness.

[1]HSIS: State of The Nation, published Autumn 2019 and inclusive of www.gov.uk/government/uploads/system/uploads/attachment_data/file/690471/NDNS_year_7_to_8_descriptive_statistics_tables.xlsx

[2] Natural Medicines Comprehensive Database, via the National Library of Medicines National Institutes of Health

µg	Microgram a measurement of weight equal to one millionth of a gram (or one thousandth of a milligram). Microgram (µg or mcg) is used for a number of nutrients found in food supplements.
Amino Acid	The building blocks of protein, there are eight essential amino acids which cannot be synthesised within the body and therefore must come from the diet. These are: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. In addition arginine and histidine are amino acids required by infants and young children which supports their rapid growth.
Antioxidant	A substance or nutrient which helps to protect our cells from damage caused by free radicals, damaging molecules which are found in pollution and tobacco smoke. Our bodies also produce free radicals as part of the normal biochemistry of living.
Deficiency	A lack of essential macronutrients or micronutrients which results in malnutrition and or disease. This may be the result of inadequate intakes or absorption issues associated with gastrointestinal disease. There are a number of recognised deficiency diseases including (but not exclusively): scurvy (vitamin C deficiency); rickets (vitamin D deficiency); anaemia (iron deficiency, but also deficiencies in B12 and folic acid) and Kwashiorkor (protein deficiency).
DH	The Department of Health is a UK Government department. It has responsibility for nutrition legislation and sets health policy for nutrition.
DHA	Docosahexaenoic acid; one of the key omega-3 fats that provides health benefits
Dietitian	An individual qualified in nutrition and dietetics who can assess, diagnose and treat health issues associated with nutrition and diet. Dietitians are governed by law with a statutory code of practice; they often work within the health service although increasing numbers are also working in a freelance capacity.
EFA	Essential fatty acids (omega 3 and omega 6) cannot be synthesised by the body and must be derived from the diet. EFAs do not provide fuel for energy production and are required for vital biological processes which support growth, development and health.
EFSA	European Food Safety Authority; the European Union food risk management agency which scientifically evaluates safety across all areas of food.
EPA	Eicosapentaenoic acid; one of the key omega-3 fats that provides health benefits.
Fat soluble vitamin	The fat soluble vitamins are vitamins A, D, E and K. Because they are fat soluble these substances can accumulate in the body, often being stored in fat cells, or in the liver. This can create health issues, particularly if intakes have been high for a prolonged period of time. For example, long term high intakes of vitamin D may lead to the laying down of calcium in tissues such as liver and kidneys which can cause nausea and vomiting.
Food supplement	A food supplement is a concentrated source of vitamins, minerals or other substances with a nutritional or physiological effect which is sold in small, measured unit doses.
FSA	The Food Standards Agency is a non-ministerial UK Government department responsible for food safety and food hygiene.
GLA	Gamma-linoleic acid is an omega-6 fatty acid (an essential fatty acid considered to be necessary for human health which must be derived from the diet). GLA is most commonly found in evening primrose oil (EPO), borage or starflower oil and blackcurrant seed oil.
Health claim	A health claim is any claim which states, or implies, that consumption of a specific food will have a beneficial effect on health. Claims may be written, verbal or pictorial.
Herbal medicine (herbal remedy)	A product is considered to be a herbal medicine if the main active ingredient/s are only herbal substances or preparations. Not all herbal products are medicines, some may be food supplements and some may be cosmetics. What determines if a product is, or is not a medicine is complex but generally rests with how the product is presented (i.e. does it make medicinal claims to treat, prevent or cure any disease) and what it does (i.e. does it have a physiological impact on, or alter, any body functions).
Macronutrient	Dietary constituents which are needed in significant amounts, generally protein, fat, carbohydrate, fibre and water.
Malnutrition	Malnutrition is a state in which the deficiency of nutrients such as energy, protein, vitamins or minerals results in measurable adverse effects on the body. Malnutrition may refer to insufficient intake of protein, carbohydrate and fats (macronutrients) which can result in overly low BMI. It may also be insufficient intake of vitamins, minerals and other micronutrients, which can impact on overall health and could include obese individuals with poor diets.
Mg	Milligram is a measurement of weight equal to one thousandth of a gram. Mg is used for a number of nutrients found in food supplements.
Micronutrient	A substance derived from food which is needed in extremely small amounts for the normal growth and development of living beings. Micronutrients are vitamins, minerals and essential fatty acids (omega-3 fats)
Mineral	Inorganic micronutrient essential to health and wellbeing. Minerals are absorbed from soil by plants which are in turn eaten by animals or humans. Minerals may be split into minerals which are needed in relatively high amounts (calcium, phosphorus, magnesium, sodium, chloride and potassium) and trace elements (iron, zinc, cobalt, copper, chromium, fluoride, iodine, manganese, molybdenum, boron and selenium) which are needed in very small quantities.
Multivitamin	A product which contains more than one vitamin, often multivitamins will contain all 13 vitamins although some may contain only the eight B vitamins, or a combination of some of the vitamins and some additional minerals.
NDNS	The UK National Diet and Nutrition Survey is a continuous rolling survey of the dietary habits and nutritional status of adults and children in the UK. The results are used to assess whether intakes of food and nutrients are adequate across different ages and population groups.
NRV	Nutrient Reference Value is the amount set by the European Food Safety Authority (EFSA), primarily to support food labelling, which the majority of the population requires to maintain health. Previously known as RDA
Nutrient	A substance derived from food which provides nourishment to the body and is essential for the maintenance of life and for growth and development.
Nutritionist	Nutritionists generally work for public bodies or governments, although some do work with private clients. They tend to look at large populations to determine risk factors and make dietary recommendations that are applied at population levels. For example, evidence on the incidence of type II Diabetes led public health nutritionists to determine that some populations are more at risk of developing this disease, and to make recommendations for dietary changes to either reduce the risk or manage the disease. However, public health nutritionists do not practice with individual patients.
Omega-3 fats	Essential fatty acids which cannot be synthesised by the body and must be derived from the diet. Primary sources for omega-3 fats are oily fish and fish oil supplements with some also coming from enriched eggs and fortified foods. There are a number of scientifically proven health benefits for omega-3 fats including supporting the health of the eyes, brain and heart, maintaining an appropriate balance of triglycerides in the blood and reducing blood pressure.
Omega-6 fats	Essential fatty acids which cannot be synthesised by the body and must be derived from the diet. Primary sources for omega-6 are vegetable oils such as sunflower and corn oils as well as nuts and seeds. There are a number of health benefits associated with omega-6 fatty acids; they are thought to be beneficial in the management of premenstrual syndrome and in some skin conditions including eczema and psoriasis.
PAGB	Proprietary Association of Great Britain (PAGB) is the UK trade association which represents the manufacturers of branded over-the-counter medicines, self care medical devices and food supplements.
Prebiotics	Foods which promote the growth of probiotics, the beneficial bacteria that inhabit our gut. Prebiotics are generally fibres such as inulin, which our bodies cannot digest and absorb but which provide a food source for probiotics.
Probiotics	Live bacteria (and some yeasts) which inhabit the digestive tract which are viewed as being beneficial to human health. There are thousands of different bacterial strains; some are resident in specific areas of the digestive tract whilst others are transient, simply passing through.
Public Health England (PHE)	Public Health England is an agency of the Department of Health responsible for improving public health. They work with local government, the NHS and non-governmental organisations as well as communicating public health messages to the general public.
PUFA	Polyunsaturated fatty acids (PUFA) are found in nuts, seeds, fish (and fish oil), krill and some algae, small amounts are also found in leafy greens. The omega-3 and omega 6 fats are PUFAs, which are generally associated with health.
RDA	Recommended Daily Amount; previously used terminology for the amount set, primarily to support food labelling, which the majority of the population require to maintain health. Now described using nutrient reference value (NRV)
SUL	Safe Upper Levels of vitamins and minerals were established by the Expert Group on Vitamins and Minerals who published a report in 2003 (https://cot.food.gov.uk/sites/default/files/cot/vitmin2003.pdf). The UK food supplements industry works to the levels set in this report.
Vitamin	Organic micronutrient essential to health and wellbeing. Vitamins cannot be synthesised in sufficient amounts by the animal or human body and must therefore be obtained from the diet. Plants manufacture vitamins which move up the food chain as the plants are consumed by animals or humans. Vitamins can be divided into fat soluble (vitamins A, D, E and K) and water soluble (vitamins B1, B2, B3, B5, B6, B12, biotin, folic acid and vitamin C).
Water soluble vitamin	The B vitamins and vitamin C are water soluble. They are not stored in any significant quantities within the body and are generally either utilised or excreted in the urine. As they are not stored in the body, they tend to have low toxicity and are needed on a daily basis.

NUTRIENT NECCESSITIES

Thousands of people in Britain are at risk of nutrient deficiencies according to the Health & Food Supplements Information Service.[1] Shortfalls of vitamins and minerals across the board are evident, increasing the risk of poor health.

Thousands of people in Britain are at risk of nutrient deficiencies according to the Health & Food Supplements Information Service.^[1] Shortfalls of vitamins and minerals across the board are evident, increasing the risk of poor health.