The low down on vitamins and minerals

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Vitamins are an essential substance that cannot be manufactured by the body - without them we would not survive. Vitamins are obtained from what we eat and drink or through vitamin supplements. They are absolutely essential for growth and development.

There are two different types of vitamins; fat-soluble vitamins and water-soluble vitamins.

Fat-soluble vitamins

Fat-soluble vitamins (A, D, E and K) are found in meat, meat products, animal fats, vegetable oils, dairy products and fish. Fat-soluble vitamins are transported around the body in fat. The body stores any unused extra fat in the liver and fatty tissues, meaning you do not need to acquire them from your intake of food, drink and supplements everyday.

Water-soluble vitamins

Water-soluble vitamins (B, C and folic acid) are found in meat, fish, fruit, vegetables and wholegrains. Water-soluble vitamins are transported around the body in water and any excess is passed out of the body through urine. We need to eat ensure that we eat foods containing water-soluble vitamins everyday. Some forms of cooking can destroy these vitamins so we would always advise steaming or grilling food rather than boiling or frying, to ensure that your body gets the vitamins it needs.

Getting the right amount of vitamins and minerals

A varied diet is essential to ensure consumption of all necessary Vitamins from our diet. Aim to eat fresh produce whenever possible, although frozen vegetables can often be higher is vitamins and minerals than vegetables which have been stored for a long time. 

Many breakfast cereals are fortified with vitamins and minerals and give a great start to the day, add extra fresh fruit for a vitamin explosion.

Too little of any vitamin can disturb the body’s balance, but too much of any vitamin can be very dangerous – this is especially true of those vitamins which fall under the Fat-soluble category (A, D, E and K) as it is very difficult for the body to eliminate the excess.

Vitamins and minerals are often assumed to be one in the same, but in actual fact they are two completely different things - minerals are what help the vitamins to work. The 10 most important minerals are:

  • Calcium
  • Iodine
  • Iron
  • Magnesium
  • Phosphorus
  • Copper
  • Manganese
  • Chromium
  • Selenium
  • Zinc

There is a specific recommended daily allowance (RDA) for most minerals and vitamins...

RDA for vitamins

Vitamin EU RDA
Vitamin A 800mcg
Vitamin B1 1.4mg
Vitamin B2 1.6mg
Vitamin B6 2mg
Vitamin B12 2mcg
Vitamin C 60mg
Vitamin D 5mcg
Vitamin E 10mg
Folic Acid 200mcg

RDA for minerals

Mineral EU RDA
Calcium 800mg
Iodine 150mcg
Iron 14mg
Magnesium 300mg
Phosphorus 800mg
Zinc 15mg

Vitamins and minerals are an essential part of healthy living which is all condusive towards your weight loss efforts. If you need any advice on how to lose weight healthily using supplements please free to get in touch with our team!

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