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We all need a little extra boost at times, especially in the winter months when we are battling off colds and unable to get much sunlight. The best way to get the right amount of vitamins and nutrients is through your food. I’m always constantly looking up “which vitamins are in which foods” for specific vitamins I am deficient in, so I thought I would put together a full guide of all of the main vitamins and which foods you can find them in.

Vitamin E

This is an important vitamin and acts as an antioxidant in the body. Vitamin E also helps the immune system to fight off infections. Vitamin E can be found in the following foods:

• dark leafy greens like spinach
• whole grains
• avocados
• nuts and seeds

Vitamin C

Vitamin C is like “the popular” vitamin. If you look at all of the vitamin shelves in shops, you’ll find that there are loads of different vitamin C options for sale. Vitamin C stops free radicals from harming the body. It also helps to make collagen, which in turn helps wound to heal more quickly. It also helps the absorption of iron, so if you are anaemic Vitamin C is recommended as well as iron. Foods that contain Vitamin C include:

• oranges
• strawberries
• kiwi
• broccoli
• peppers
• tomatoes

Vitamin A

 Vitamin A is a bit of a wonder vitamin to be honest. It helps with the immune system, vision, reproduction, as well as helping your organs to function correctly. You can find Vitamin A in the following foods:

• carrots
• sweet potatoes
• eggs
• carrots
• milk

Vitamin D

Vitamin D helps the calcium in your body do what it is supposed to do, so like calcium itself, it is also good for bones and teeth. It also helps the immune system. Foods that you can find containing Vitamin D include:

• red meat
• oily fish
• liver
• egg yolks
• fortified foods

Magnesium

Magnesium helps the body to make protein, bone and DNA. It is an essential nutrient that aids blood sugar levels as well as nerve function. You can find magnesium in:

• peas
• almonds
• black beans
• spinach

Calcium

It’s pretty common knowledge that calcium is good for your teeth and bones, but there is more to calcium than just that. Calcium helps the body carry messages to and from the brain. Foods that are rich in calcium include:

• dairy
• broccoli
• leafy greens
• sardines