Biotin (vitamin B7)
Biotin plays a role in the proper functioning of the nervous system, by influencing the transmission of nerve impulses. It also participates in the production of creatine (which in turn affects the condition of hair and nails) and has a positive effect on the condition of the skin.
Where can I find biotin in my diet? What can I find biotin in?
- Almonds
- Whole grain cereal products
- Eggs
- Cauliflower
Chrome
Chromium helps maintain the proper level of glucose in the blood and contributes to the proper metabolism of fats and proteins. It also indirectly affects the level of sugar in the blood.
Where can I find chromium in my diet?
- Potatoes
- Garlic
- Broccoli
- Grapes
Copper
Copper is involved in the process of creating red blood cells, and also affects the condition of the nervous system (it is involved in the production of neurotransmitters). It also contributes to normal pigmentation of the skin and hair.
Where can I find copper in my diet?
- Almonds
- Lentils
- Asparagus
- Mushrooms
Folic acid (vitamin B9)
Folic acid contributes to the formation of red blood cells and has a role in the process of cell division. It also reduces the feeling of tiredness and fatigue.
Where can I find folic acid in my diet?
- Spinach
- Bread
- Fortified breakfast cereals
- Chickpea
- Citrus
Iodine
Iodine is essential for the proper production of thyroid hormones, which are important for the ongoing functioning of the body and its development during childhood.
Where can I find iodine in my diet?
- Clams
- Sea salt
- Sesame seeds
- Soy
- Free range eggs
- Cod
Iron
Iron contributes to cognitive development in children. It is also necessary for the formation of red blood cells and hemoglobin, which helps transport oxygen around the body.
Where can I find iron in my diet?
- Red meat
- Liver
- Beans
- Dried fruits (e.g. apricots and raisins)
Magnesium
Magnesium is involved in energy production (by participating in the metabolism of carbohydrates, fats and proteins), prevents muscle cramps, regulates nerve conduction and affects the condition of the nervous system.
Where can I find magnesium in my diet?
- Seafood
- Green leafy vegetables
- Dairy products
- Brown rice
Manganese
Manganese is essential for energy production and contributes to maintaining healthy bones and connective tissue.
Where can I find manganese in my diet?
- Pecans
- Brown rice
- Avocado
- Pineapple
- Legumes
Niacin (Vitamin B3)
Niacin supports the production of neurotransmitters, therefore it is essential for the proper functioning of the nervous system, and it is also necessary in the process of obtaining energy from carbohydrates, fats and proteins.
Where can I find niacin (vitamin B3) in my diet?
- Turkey
- Wheat flour
- Eggs
- Milk
- Peanuts
Omega-3
Omega-3 fatty acids are essential for proper brain and vision function. Vegetable flaxseed oil is a rich source of omega-3 alpha-linolenic acid, as are oily fish. Your body converts it into DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA is important because it plays a structural role in the cells of the central nervous system. EPA is one of the building blocks of neurons and therefore plays an important role in the proper flow of nerve impulses.
Where can I find omega-3 in my diet?
- Oily fish - such as salmon, mackerel and sardines
- Seeds, including flaxseed (plant source)
- Walnuts
- Eggs
Pantothenic acid (vitamin B5)
Pantothenic acid is an essential element of many processes. It is involved in the production of energy, neurotransmitters and other metabolic processes.
Where can I find pantothenic acid in my diet?
- Beef
- Chicken
- Eggs
- Tomatoes
- Broccoli
Riboflavin (Vitamin B2)
Riboflavin is necessary for the production of red blood cells, supports energy metabolism and protects cells from oxidative stress.
Where can I find riboflavin (vitamin B2) in my diet?
- Banana
- Eggs
- Yogurt
- Milk
- Almonds
Selenium
Why does my body need it? Selenium protects cells from oxidative stress. It is also important for maintaining a healthy immune system.
Where can I find selenium in my diet?
- Brazil nuts
- Tuna
- Turkey
- Spinach
Thiamine (Vitamin B1)
Your body needs thiamine to help convert the carbohydrates you eat into energy. It also contributes to the proper functioning of the heart.
Where can I find thiamine (vitamin B1) in my diet?
- Fortified breakfast cereals
- Whole grain cereal products
- Rice
- Meat
Vitamin A
Vitamin A is essential for proper vision, helps maintain good skin condition and supports the immune system.
Where can I find vitamin A in my diet?
- Carrots
- Eggs
- Green leafy vegetables
- Apricots
Vitamin B6
Vitamin B6 contributes to the normal production of red blood cells, reducing the feeling of tiredness and fatigue. It also supports the functioning of the nervous system and mental functions.
Where can I find vitamin B6 in my diet?
- Fish
- Poultry
- Potatoes
- Whole grain cereal products
- Milk
Vitamin B12
Vitamin B12 helps your body release energy from food and supports the functioning of the nervous system.
Where can I find vitamin B12 in my diet?
- Salmon and cod
- Eggs
- Meat
- Cheese
Vitamin C
Vitamin C is an important nutrient that helps protect cells from oxidative stress. It is needed for the production of collagen, a protein found in bones and skin. Vitamin C is also necessary for the proper absorption of iron from food.
Where can I find vitamin C in my diet?
- Citrus fruits (e.g. oranges and kiwi)
- Potatoes
- Broccoli
- Dark green leafy vegetables
Vitamin D
Vitamin D supports the absorption of calcium, which translates into good bone and tooth health. It also strengthens the immune system. Vitamin D is called the "sunshine vitamin" because your body can produce it when exposed to a certain amount of sunlight.
Where can I find vitamin D in my diet?
- Eggs
- Fortified margarines
- Oily fish
- Milk
Vitamin E
Vitamin E helps protect your cells from oxidative stress and also protects the skin from the harmful effects of UV rays.
Where can I find vitamin E in my diet?
- Nuts (e.g. almonds) and seeds (e.g. sunflower seeds)
- Green leafy vegetables
- Whole grain cereal products
- Avocado
Zinc
Zinc is essential for the proper functioning of the immune system and cell growth. It affects the condition of the skin, hair, nails and bones.
Where can I find zinc in my diet?
- Beef
- Cheese
- Mushrooms
- Seeds
- Cocoa and chocolate