There’s a pretty good reason nutrition experts are constantly telling us to eat a varied diet rich in fruit, vegetables and oily fish. Our bodies can’t make enough of the vitamins we need to be healthy and in some cases it can’t make them at all. Here’s a closer look at the vitamins we need to have healthy, well-functioning bodies and what food they can be found in.
VITAMIN A promotes healthy skin, hair, nails, gums, glands, teeth and vision. It also plays an important role in the immune system, bone growth and cell development, and it’s been linked to reducing the risk of prostate and lung cancer.
Foods rich in vitamin A include oily fish, such as liver, tuna, salmon and mackerel, butter, various varieties of cheese, sweet potatoes, carrots, spinach, kale and spanspek. Recommended daily limit (for adults) 900 micrograms (mcg) for men and 700mcg for women. Liver and liver products, such as pâté are very rich in vitamin A (85g pan fried beef liver is 6 580mcg) so only have this once a week. Other options include half a medium baked sweet potato with skin on (550mcg), half a cup of grated raw carrots (460mcg) or half cup of spanspek (135mcg).