The Sparkplugs of Life
Vitamins and Minerals are substances that are only needed in tiny amounts, but without them, we wouldn’t be able to function. Getting the right balance of vitamins and minerals in your diet is important to help prevent you from getting ill and to ensure your body is in good working order. Vitamins and minerals can also help your performance in sports, so it’s important to include a wide variety of foods in your diet to ensure you are not deficient in any. Here are some of the important vitamins and minerals you need, and some examples of foods that contain them.
| Vitamin | Sources |
|---|---|
| Vitamin C, antioxidant vitamin |
Red peppers, strawberries, papaya, kiwi, oranges, blackcurrants, curly kale, brussels sprouts and broccoli. |
| Vitamin A, antioxidant vitamin |
Oily fish, liver and carotenes which are converted in the body to Vitamin A are found in carrots, sweet potato, red peppers, spinach, butternut squash, watercress, apricots and mangoes. |
| Vitamin E, antioxidant vitamin |
Rapeseed oil, olive oil, hazelnuts, almonds, other nuts, seeds, avocado, butternut squash, curly kale, tamarillos, blackberries and tomatoes. |
| Selenium, antioxidant trace mineral |
Brazil nuts, lobster, tuna, lemon sole, squid, scallops, sardines, sunflower seeds, cashew nuts, mixed nuts and raisins. |
| Beta-carotene (orange), Lycopene (red) and Lutein (yellow) |
Carrots, sweet potato, fresh apricots, tomatoes, pink grapefruit and spinach. |