We are always led to believe that a Vitamin pill is the route to health and although it can help boost your levels, not all manufactured Vitamins are absorbed efficiently by the human body compared to Vitamins found in natural day to day foods.

Some Vitamins can also cancel each other out and so should not be taken in large doses together, while other Vitamins are required to be taken together for the absorption process. (For example Vitamin D should be taken with Calcium to aid the absorption of the Calcium.)

We can get good levels of all naturally occurring Vitamins via daily natural food sources as listed below.

Vitamin A
Required for healthy immune system, eyes and skin, to protect against inflammatory bowel and pancreatic disorders.
Sources: dark leafy vegetables and salad leaves, beef, liver, eggs, butter and orange coloured vegetables such as carrots, sweet potato and apricots.

Vitamin B6
Required for brain function/memory, healthy nervous system, red blood cell production/healthy immune system,
Sources: turkey, pork, grass fed beef, liver and offal, fish, eggs, spinach, avocado and dark leafy vegetables.

Vitamin B12
Required for red blood cell production and nerve function, mental function and boosting energy.
Sources: milk, eggs, cheese, poultry (chicken/turkey) red meat and fish/shellfish.

Vitamin C
Required for healthy bones, teeth, skin and immune system, mineral absorption, circulation and heart health.
Sources: citrus fruit, kale, broccoli, red peppers and berries.

Vitamin D
Required for calcium absorption and subsequently healthy bones, immune system and healthy skin.
Sources: sunlight, fish oils, salmon, mackerel, sardines, tuna, caviar and eggs

Vitamin E
Required for hormone balance, healthy eyes, skin and hair, helps balance cholesterol.
Sources: almonds, spinach, sweet potato, avocado, sunflower seeds, trout and olive oil.

Vitamin K
Required for heart health, improved bone density, fight infections and diseases and oral health.
Sources: green leafy vegetables, Brussels sprouts, cabbage, broccoli, spring onions, dairy produce and prunes.

Folic Acid/Folate (classed as a B Vitamin)
Required for pregnant women’s health, immune system, digestion and red blood cell production.
Sources: chickpeas, liver, lentils, other pulses, spinach, asparagus, avocado, beets and broccoli,

To achieve maximum absorption of natural Vitamins directly from food, it is necessary to eat a varied balanced of natural food sources, and avoid processed unnatural food sources.

Mel Lay is an Accredited Cambridge Weight Plan Consultant.