SUPPLEMENTS

fork out on expensive supplements? Maybe not

Vitamin/ mineral

WHY IS IT IMPORTANT? HOW CAN I IMPROVE MY INTAKE?

Calcium The most common mineral in our bodies, calcium maintains healthy bones and teeth. But calcium alone is not enough –Vitamin D is needed to absorb it.

Vitamin D To absorb calcium more readily, we need to get enough Vitamin D.

We need around 700mg of calcium per day. Achieve this by consuming dairy products (think: milk and cheese), green vegetables (such as broccoli and cabbage), plus soya beans, nuts and tofu.

Short, daily periods of sun exposure help create Vitamin D, as does consuming oily fish like salmon and mackerel, eggs, fortified spreads and breakfast cereals.

Vitamin A Also known as retinol, Vitamin A helps your body’s defence against infection and keeps your skin healthy.

Vitamin C For healthy skin and to boost your immune system, make sure you have enough Vitamin C.

Get this by consuming cheese, eggs, oily fish, milk and yoghurt. Most preformed Vitamin A comes from animal products. If you’re vegan, consider a supplement.

Plenty of citrus fruits (including orange juice), red and green peppers, strawberries, blackcurrants, broccoli and potatoes will give you the 40mg of Vitamin C you need each day.

Zinc Zinc is needed to maintain a healthy immune system and create new cells and enzymes.

Omega-3 Beneficial for brain function, memory and vision.

Men need 9.5mg per day and women 7mg. Get this from meat, shellfish, dairy foods, bread and cereals.

Get this through eating fresh oily fish, like salmon and mackerel. The government recommends two portions per week. Don’t eat fish? Consider a supplement.