• Lee Kinghan

What food should I be eating? Part 1 Vitamins and Minerals

I get asked quite allot "what should i be eating instead of taking _______?"

To answer with a balanced diet doesn't really cut it so i created a PDF that i could print out for my clients with information i gathered, as handing out a diet plan without informing someone as to why you need to eat these foods is counter productive. Learning is the key to your health.

Over the next few weeks I will be writing about these subjects in more depth.

This week is what foods contain the various vitamins and minerals our bodies need.

It really is down to the quality of the food you consume as to how much nutrients your body will have to use for the different tasks needed. Take for instance Vitamin B5 it is needed for strengthening your immune system, Iron also helps with a healthy immune system.

Take a look through the list and a pattern emerges, Eating foods that grow from the ground,picked from trees and plants, animals and fish. Whole Foods , Obviously DON'T eat anything that you know you are allergic to but if you don't regularly eat these foods already and go for the quick to grab highly processed foods your fitness goals will be hindered, be it weightloss or even bulking up, eating a varied minimally processed diet will help get you to your goal.

Vitamin A

Essential for : strong bones,good vision, healthy skin, healing

Source : liver, fish oils, eggs, butter, dark green,orange and yellow fruits and vegetables

Vitamin B1 (thiamine)

Essential for : Growth, nerve function, conversion of carbs and fats into energy

Source : Animal and plant foods,wholegrain products, seafoods, nuts, brown rice, soya beans

Vitamin B2 (riboflavin)

Essential for : cell growth & reproduction, production of energy from carbohydrates

Source : Liver, Kidneys, milk & dairy, green leafy vegetables, yeast

Vitamin B3 (niacin)

Essential for : Digestion, energy, nervous system

Source : Meats, fish, poultry, wholegrains, peanuts, avacados

Vitamin B5 (pantothenic acid)

Essential for : strengthening immune system against decease and fighting infections, healing wounds

Source : Offal, fish, chicken, eggs, nuts,wholegrain cereals, mushrooms, pulses

Vitamin B6 (pyridixine)

Essential for : healthy immune system, antibodies production, white blood cells and new cells

Source : Meat, eggs, wholegrains, yeast, cabbage, melon, molasses, potatoes, bananas

Vitamin B12 (Cyanocolbalamin):

Essential for: energy and concentration, production of red blood cells, growth in children.

Source: Fish, dairy produce, beef, prok, lamb, organ meats, eggs and milk.

Vitamin C:

Essential for: healthy skin, bones, muscles, healing, eyesight and protection from viruses.

Source: Fresh fruit and vegetables, potatoes, leafy herbs and berries.

Vitamin D:

Essential for: healthy teeth and bones, vital for growth.

Source: Milk and dairy produce, eggs, fatty fish.

Vitamin E:

Essential for: absorption of iron and essential fatty acids, slowing the ageing process, increasing fertility.

Source: Nuts, seeds, eggs, milk, wholegrains, leafy vegetables, avocados and soya.

Vitamin K:

Essential for: blood clotting.

Source: Green vegetables, milk products, apricots, wholegrains, cod liver oil.


Essential for: strong bones and teeth, hormones and muscles, blood clotting and the regulation of blood pressure.

Source: Dairy produce, leafy green vegetables, salmon, nuts, root vegetables, tofu.


Essential for: supply of oxygen to the cells and healthy immune system.

Source: Liver, kidney, cocoa powder, dark chocolate, shellfish, pulses, dark green vegetables, egg yolks, red meat, beans, molasses.


Essential for: It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Zinc is also needed for the senses of smell and taste.

Sources: Red meat, Poultry,beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products


Essential for: transmission of nerve impulses, development of bones, growth and repair of cells.

Source: Brown rice, soya beans, nuts, wholegrains, bitter chocolate, legumes(beans).


Essential for: maintaining water balance, nerve and muscle function.

Source: Avocados, leafy green vegetables, bananas, fruit and vegetable juices, potatoes and nuts.


Essential for: stimulating insulin. Chromium also governs the ‘glucose tolerance factor’ which is often not working properly in failed dieters.

Source: Liver, whole grains, meat and cheese, brewer’s yeast, muschrooms, egg yolk.


Essential for: keeping hair, skin, nails and teeth healthy.

Source: Fish and seafood, pineapple, dairy produce, raisins.

Folic acid:

Essential for: production of new cells (working with vitamin B12) and is especially important during pregnancy to prevent birth defects.

Source: Fruit, green leafy vegetables, nuts, pulses, yeast extracts.


Essential for: helps the body form connective tissue, bones, blood clotting factors, and sex hormones.

Source: whole grains, nuts, leafy vegetables, and teas.


used for: an antioxidant, especially when combined with vitamin E. Antioxidants like selenium help fight damaging particles in the body known as free radicals

Sources: seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products.Pork,beef, turkey,chicken, fish,shellfish, and eggs contain high amounts of selenium. Some beans and nuts, especially Brazil nuts


Used for: helps with the formation of collagen, increases the absorption of iron and plays a role in energy production

Sources: shellfish, whole grains, beans, nuts, potatoes, and organ meats (kidneys,liver) are good sources of copper. Dark leafy greens, dried fruits such as prunes,cocoa, black pepper, and yeast

If you would like a copy of the PDF it is available to everyone on my site

If you have any questions feel free to contact me

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