Vitamins and Minerals


This page is all about the essential vitamins and minerals. 

The first section are the fat soluble vitamins.


Fat-soluble vitamins are mainly found in foods that are high in natural fat - such as dairy, eggs and oily fish.

You don't need to eat these types of food every day to get enough of these vitamins. Every time you eat these foods your body stores them in your liver and body fat for future use.

Vitamins B, C and Folic Acid

Unlike fat-soluble vitamins, you need to consume water-soluble vitamins more often. Your body can't store these for future use and gets rid of any excess when you pass urine.

Water-soluble vitamins include:

  • vitamin C
  • B vitamins
  • folic acid

They're found in:

  • vegetables
  • Hard cheese

Being water soluble, these vitamins can be lost or destroyed through heating, dissolving or exposure to air. To keep as many of these as possible, choose to steam or grill these foods instead of boiling (unless you're making soups or stews with the liquid).


Your body needs certain minerals to build strong bones and teeth and turn the food you eat into energy.

As with vitamins, a healthy balanced diet should provide all the minerals your body needs to work properly.

Essential minerals include calcium, iron and potassium. However, there are many more minerals your body needs to function, including:

  • beta-carotene
  • magnesium
  • phosphorus
  • silicon
  • sodium
  • sulphur

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