* This post is sponsored my Seven Seas *
Making sure your diet contains enough vitamins and minerals is essential for a healthy body, so I thought I would talk a bit about a few different vitamins and minerals, what they do and where you can get them from.
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I get the majority of my vitamins and minerals from the food that I eat, but I have also started taking Perfect7 from Seven Seas. It is a unique blend of marine oils, rich in Omega-3, and key vitamins and minerals. I have found the difference in my skin has been huge (it is a lot less dry and I have less spots) and also my hair and nails have been growing quicker. I am not too bothered about my nail growth, but my hair growing more is awesome!
As well as healthy hair, nails and skin, Perfect7 contains marine oils to help maintain normal heart and brain function, and vitamins and minerals to help contribute to reducing tiredness and fatigue. I do have a lot more energy now, but I am also going to put that down to getting a better nights sleep. You can get Perfect7 for men and for women, which I really like as obviously men and women are different, especially when it comes to ageing, so they will need different things. Perfect7 for women contains vitamin B6 which helps with hormone activity which is something that is important for me.
As I say, whilst I take this as a supplement to make sure I am getting everything I need to stay healthy and functioning, I do get the majority of my vitamins and minerals from my diet and here are the foods I get them for and why each vitamin and mineral is so important.
What do you need vitamin A for?
Vitamin A is important for healthy hair, skin and eyes. It also helps with digestion and immunity. It also plays a key role in your vision.
Signs you are low on vitamin A
Dry skin and brittle nails can be a sign that you are low on vitamin A.
What foods are high in Vitamin A?
Dark leafy greens, liver, and most yellow fruit and vegetables. Although the highest concentration of vitamin A comes from sweet potatoes.
What do you need Vitamin B12 for?
Vitamin B12 is needed for a healthy nervous system and to manufacture red blood cells. It can also help guard against anaemia.
Signs you are low on Vitamin B12
Feeling tired and lethargic can be signs that you are low on vitamin B12.
What foods are high in Vitamin B12?
Fish, eggs and cereals. Cooked claims have the highest concentration of vitamin B12.
What do you need Vitamin C for?
Vitamin C is a very powerful antioxidant and can help to protect against heart disease and cancer. It also helps to aid iron absorption.
Signs you are low on Vitamin C
Tiredness and joint pain are often signs of lack of vitamin C.
What foods are high in Vitamin C?
Citrus fruits like oranges, as well as broccoli, kiwi and peppers. Red peppers contain more vitamin C than oranges.
What do you need Vitamin D for?
It is essential for healthy teeth and bones and can also help to lower the risk of cancer.
Signs you are low on Vitamin D
Muscle weakness can be a sign of lack of vitamin D.
What foods are high in Vitamin D?
Eggs and oily fish such as sardines and salmon, however most vitamin D will come from sun on your skin. Cod liver oil is a good source of vitamin D.
What do you need Vitamin E for?
Vitamin E is essential for a healthy immune system and blog vessel function and clotting.
Signs you are low on Vitamin E
A poor immune system and muscle weakness can be signed of being low on vitamin E.
What foods are high in Vitamin E?
Olive oil, sunflower seeds, almonds and leafy greens.
What do you need Vitamin K for?
Vitamin K is essential for blood clotting and without it your body would not be able to stop bleeding.
Signs you are low on Vitamin K
Gum bleeding and easy bruising.
What foods are high in Vitamin K?
Leafy greens, especially kale.
What do you need Magnesium for?
Magnesium is needed for healthy muscles and keeping your hearts rhythm steady.
Signs you are low on Magnesium
Loss of appetites, weakness and numbness.
What foods are high in Magnesium?
Fish, nuts, brown rice and wholemeal bread.
What do you need Calcium for?
Calcium is essential for strong bones and teeth and a healthy heart. It also helps with muscle function.
Signs you are low on Calcium
Osteoporosis can happen from a long-term shortage.
What foods are high in Calcium?
Yogurt and milk. Plain low-fat yogurt contains the most calcium, although kale and spinach are also good sources.
What do you need Iron for?
Energy, healthy red blood cells and a healthy immune system.
Signs you are low on Iron
What foods are high in Iron?
Red meat, leafy greens, beans and nuts. Chicken liver is the food that contains the most iron.
What do you need Zinc for?
Zinc is needed to help the body process carbs, protein and fat and also good for fertility.
Signs you are low on Zinc
Slow healing and tiredness.
What foods are high in Zinc?
Prawns, wholemeal bread, cheese and milk. Oysters contain more zinc than any other food.
What do you need Potassium for?
Potassium helps to keep your blood pressure steady and also maintain your bodies water balance. It also controls the electrical activity in the heart.
Signs you are low on Patassium
Muscle spasms and cramps.
What foods are high in Potassium?
Bananas, grapes, potatoes and spinach.
***Disclaimer - Please do not use this instead of advice from a medical professional. The symptoms mentioned are general and they could be symptoms of other things, so always see your doctor if you are worried.***