Nutrition – A-Z for vitality

A balanced and nutrient-rich diet plays an important role in looking after our health and wellbeing. While carbohydrates, proteins and fats contribute most of our energy and building blocks for a healthy body, it is easy to overlook the other vital trace nutrients we need – vitamins and minerals. These micro-nutrients play crucial roles in various bodily functions, and we can easily find them in a variety of delicious foods. Let’s take a closer look at some key vitamins and minerals, and the foods to help you easily incorporate them into your daily diet.

Vitamin A supports vision, immune function and skin health. It can be found in a variety of colourful fruits and vegetables, such as golden kumara, carrots and mangoes.

B-complex vitamins encompass a family of vitamins – B1, B2, B3, B5, B6, B7, B9, and B12 – which are essential for converting food into energy and maintaining overall health. Whole grains, lean meats, dairy products, nuts, seeds and leafy greens are rich sources.

Vitamin C, which is celebrated for its immune-boosting properties and antioxidant benefits, is abundant in citrus fruits. Berries, capsicums, kiwifruit and broccoli are also packed with this vital nutrient.

Calcium, vital for bone health and muscle function, is not only present in dairy products but also in fortified plant-based milk, tofu, and dark leafy greens like kale and broccoli.

Vitamin D is essential for bone health and immune function and is most commonly obtained from skin exposure to sunlight. It is also found in fatty fish such as salmon and mackerel, fortified dairy products and egg yolks.

Vitamin E is an antioxidant that helps protect cells from damage and promotes skin health. Nuts, seeds and vegetable oils are excellent sources.

Iron is essential for oxygen transport in the blood, a healthy immune system and energy production, and is abundant in red meat, poultry and fish. For plant-based sources, consider lentils, beans, fortified cereals and spinach.

Vitamin K is crucial for blood clotting and bone health. It comes in two main forms – K1, found in leafy greens and K2, found in cheese, egg yolks and meat.

Magnesium is involved in many things including muscle and nerve function, blood sugar regulation and bone health, and is naturally abundant in nuts, seeds, whole grains, leafy greens and legumes.
Potassium is critical for cardiovascular health, and maintaining fluid balance; found in bananas, oranges, potatoes and leafy greens.

Zinc is an essential trace element, supporting immune function and wound healing, and is present in meat, dairy, nuts, seeds and legumes.

Incorporating a diverse range of fruits, vegetables, nuts, seeds and legumes into your meals is a tasty way to meet your daily vitamin and mineral requirements. However, sometimes supplements may be necessary for individuals with specific deficiencies, but it is important to consult with a healthcare professional before starting any supplementation.

As you enjoy the wonderful flavours of all those nutrient-rich foods, you are providing the vitamins and minerals for a healthier, more vibrant you.