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