How To Make Sure
Your Body Gets The Vitamins And Minerals It Needs
How To Make Sure Your Body Gets The Vitamins And Minerals It
Needs 1. Eat a varied diet and try to include fresh fruit, green vegetables,
peas and beans and wholemeal produce - all good sources of vitamins and minerals
(as well as fibre!).
2. Vitamins are easily destroyed by cooking so
whenever you can eat raw foods. Use as little water as possible when boiling
vegetables (to avoid losing water soluble vitamins B and C). Cook vegetables for
as short a time as possible. Steam or stir fry vegetables if you can instead of
boiling them - this helps to preserve water soluble vitamins. Prepare food
quickly and try not to keep it hot or reheat it - this can destroy vitamins.
Keep milk away from the light because sunshine destroys some B vitamins.
3. Vitamins are often stored just underneath the skin in fruit and
vegetables so eat them in their skins and don't peel them! However, wash your
fruit and vegetables really well in clean water before eating them so that you
don't pick up any nasty bugs.
4. Eat plenty of nuts and seeds - these
contain a variety of vitamins and minerals and make good nutritious
5. Throw out aluminium saucepans (aluminium is a potential poison
which can cause brain damage), and use iron ones which can add useful quantities
of iron to cooked food.
6. Dairy produce is a good source of some
vitamins and minerals but skimmed or semi-skimmed milk and low fat cheeses
contain as much calcium and vitamin B as full cream milk and cheese (though they
contain less vitamin A and vitamin D because these vitamins are fat
7. You can get supplies of iron by eating dark green, leafy
vegetables, nuts, pulses, sunflower and pumpkin seeds, dried fruits and
fortified breakfast cereals.
8. Calcium is available in milk (including
soya milk), fortified breakfast cereals, dried fruits, pulses, sunflower seeds,
almonds (and some other nuts).
9. Vitamin B12 is available in foods of
animal origin or in fortified soya milk, breakfast cereal and yeast
10. Zinc is available in seeds, almonds, pulses and dark green
REMEMBER: If you suspect that you could be suffering
from a vitamin or mineral deficiency see your doctor for advice.
more information about vitamins read Food for Thought by Vernon Coleman,
available from the shop on this website and from all good bookshops everywhere.
Copyright Vernon Coleman 2007