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Putting raw spinach in a smoothie is the healthiest way to eat it

Vitamin A

Protects against: Blindness, certain cancers, acne and osteoporosis

Found in: Liver, fish oils, milk, eggs, and orange vegetables, such as sweet potatoes and carrots

Vitamin B1 (Thiamine)

Protects against: Nerve, muscle and heart damage

Found in: Beef, liver, nuts, oats, oranges, pork, eggs, seeds and peas 

Vitamin B2 (Riboflavin)

Protects against: Cataracts, heart disease and migraines

Found in: Red meat, almonds, dairy, eggs, fish and green leafy vegetables, such as kale and spinach 

Vitamin B6

Protects against: Heart disease, stroke and Alzheimer’s

Found in: Pork, poultry, fish, bread, eggs and vegetables  

Vitamin B12

Protects against: Anaemia 

Found in: Animals products, including meat, poultry, fish, eggs and dairy; as well as fortified cereals 

Biotin

Protects against: Multiple sclerosis

Found in: Egg yolks, almonds, cauliflower, cheese, mushrooms, sweet potatoes and spinach 

Vitamin C

Protects against: Heart disease, osteoporosis, anameia and scurvy

Found in: All fruit and vegetables, particularly broccoli, Brussels sprouts and cauliflower

Choline

Protects against: Liver, brain, muscle and nervous system damage

Found in: Liver, salmon, chickpeas, eggs and turkey 

Vitamin E

Protects against: Skin, heart and eye damage 

Found in: Vegetable oils, nuts, seeds and green leafy vegetables 

Folic acid

Protects against: Spina bifida in newborns when taken in early pregnancy, certain cancers and anaemia

Found in: Green leafy vegetables, citrus fruits, beans, and fortified breads and cereals

Niacin

Protects against: Heart disease, brain damage and arthritis 

Found in: Liver, chicken, tuna, turkey, salmon, anchovies, pork and beef 

Vitamin B5 (Pantothenate)

Protects against: ADHD, arthritis, allergies, hair loss, asthma and colitis 

Found in: Mushrooms, fish, avocados, eggs, chicken, beef, pork and sunflower seeds 

Calcium

Protects against: Bone damage, certain cancers and diabetes

Found in: Dairy, green leafy vegetables, soya beans, tofu, fish where you eat the bones; such as sardines, and fortified products; like bread and soya drinks 

Chloride

Protects against: Dangerous blood pressure levels and poor nerve signalling

Found in: Salt, seaweed, rye, tomatoes, lettuce, celery and olives 

Chromium

Protects against: Diabetes

Found in: Vegetables, whole grains, beef, poultry and dairy

Cobalt

Protects against: Nerve damage

Found in: Fish, nuts, cereals and green leafy vegetables 

Copper

Protects against: Nerve cell damage 

Found in: Shellfish, whole grains, beans, nuts, potatoes, kidneys and liver 

Iodine

Protects against: Bone damage and immune dysfunction

Found in: Seaweed, cod, dairy, shrimp, tuna, eggs and prunes 

Iron 

Protects against: Low levels of oxygen in the body

Found in: Red meat, shellfish, spinach, liver, lentils, pumpkin seeds, quinoa and turkey  

Molybdenum

Protects against: Oesophageal cancer, liver disease, yeast infections and allergies

Found in: Peas, lentils, kidney beans, nuts, soy, dairy, eggs and whole grains 

Phosphorus

Protects against: Arthritis, osteoporosis and cognitive decline 

Found in: Milk, meat, beans, lentils and nuts 

Potassium 

Protects against: Stroke, osteoporosis and kidney stones

Found in: Squash, sweet potato, yoghurt and halibut 

Sodium

Protects against: Muscle and nerve damage

Found in: Salt, and smoked and cured meats 

Sulfur 

Protects against: Bacterial infections and acne 

Found in: Seafood, eggs, liver, kidneys, nuts and dairy  

Zinc 

Protects against: Bleeding, immune dysfunction and thyroid problems

Found in: Seafood, meat, poultry, eggs, beans, lentils, nuts and seeds

Vitamin K

Protects against: Heart disease, osteoporosis and cognitive decline 

Found in: Parsley, spinach, grapes and eggs 

Selenium 

Protects against: Heart disease, Alzheimer’s, stroke and certain cancers

Found in: Brazil nuts, sunflower seeds, chicken, eggs and sardines 

Vitamin D 

Protects against: Rickets (known as osteomalacia in adults), certain cancers, heart disease, diabetes and cognitive decline

Found in: Sunlight and oily fish, such as salmon, sardines and mackerel  

Omega-3 fatty acids

Protect against: Heart disease, Alzheimer’s, Parkinson’s, schizophrenia, bipolar and depression 

Found in: Oily fish 

Magnesium

Protects against: Cancer, particularly lung; heart disease and stroke 

Found in: Fruit, vegetables, whole grains, nuts and seeds 

Choline

Protects against: Cognitive decline

Found in: Liver, peanuts, red meat, poultry, fish, pasta, noodles and rice 

Taurine 

Protects against: Heart disease, cognitive decline, diabetes and mitochondrial diseases, which can cause brain damage. 

Mitochondria are the ‘energy powerhouses’ of cells

Found in: Fish and other seafood, seaweed, eggs and the dark meat of poultry 

Ergothioneine

Protects against: Heart disease, and brain and eye damage

Found in: Mushrooms, meat, poultry and red kidney beans

Pyrroloquinoline Quinone 

Protects against: Diabetes, cognitive decline and general inflammation

Found in: Fruit and vegetables

Queuine 

Protects against: Multiple sclerosis, schizophrenia, ADHD, autism and bipolar

Found in: Tomatoes, wheat, coconut water and dairy 

Carotenoids

Carotenoids are antioxidants produced by plants. The following make up 95 per cent of those in the human body: 

  • Lutein
  • Zeaxanthin
  • Lycopene
  • Alpha and beta carotene
  • Beta cryptoxanthin

Protect against: Blindness, cognitive decline, heart disease, various cancers, high blood pressure, hearing loss, inflammation and immune system damage 

Found in: Fruit and vegetables  

Read more at DailyMail.co.uk


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