Vitamins

Vitamin B12 is involved in helping the body:   

• make red blood cells          
• keeping the nervous system healthy          
• release energy from food 
• use folate      

A lack of B12 can lead to anaemia which can lead to you feel tired and sluggish.    

Good sources of B12 include:                   

• meat              
• fish               
• milk              
• cheese              
• eggs              
• some fortified breakfast cereals    

As you can see from the above list if you are vegan you may not be getting the right amount of nutrients that you require.  Whilst a vegan way of life may be  ethical, it's not generally healthy unless you take supplements.

Vitamin D helps regulate the amount of calcium and phospate in the body, creating healthy bones and nails.  We make this vitamin by contact with direct sunlight on the skin when we are outdoors.  

I carry out a lot of blood tests in my NHS patients and the majority of them are deficient in this vitamin, especially in the winter months.  This is why the UK government advocates taking a daily vitamin D supplement tough the autumn and winter months.  Small amounts of vitamin D can be obtained through food.  

The following foods are sources of vitamin D:      

• oily fish such as salmon, sardines, herring and mackerel     
• red meat     
• liver     
• egg yolks     
• fortified foods such as breakfast cereals

There are many different B vitamins within the body and they all have important roles to play.  Other than B12 another important one is Biotin or B7. 

Biotin is needed to help the body make fatty acids.  The body can't make fatty acids of it's own and so the source of these fatty acids come from our diet.  We all know the importance of having a low fat diet to maintain cardiovascular health, but not all fats are bad for you and we do need some fat in our diet to maintain good health. 

 Biotin helps maintain many of the body's major systems.  It helps the body use enzymes and carries nutrients throughout the body.  It helps break down food thus releasing energy.  It has also been proven to improve skin hydration, smoothness and overall appearance.  In addition it also strengthens fingernails and hair, helping nails grow faster and improves hair volume and shine.  This makes it an important addition to any beauty regime.  

Biotin exists in a wide variety of foods such as:      

• organ meats, such as liver and kidney     
• yeast     
• egg yolks     
• cheese    
•  legumes, such as soybeans and peanuts    
•  leafy greens     
• cauliflower     
• mushrooms     
• nuts and nut butters