Vitamin A is the reason your Mum told you to eat your carrots to improve your eyesight.  Retinol, the active form of Vitamin A, is essential to the health of the cells of your retina.  These cells translate light coming into your eye into electrical signals that can be interpreted by your brain as images of the world around you.  Without Vitamin A, you would be blind in low-light conditions.   

Vitamin A occurs in several different forms:

Beta-carotene is a pro-vitamin found in plants (like carrots).  It is a powerful antioxidant as-is, but your body can convert it to the active form of vitamin A (Retinol) or the storage form of Vitamin A (Retinyl palmitate). 

Vitamin A has some crucial functions:

Vision:  Vitamin A is a component of an important protein (Rhodopsin) in the rod cells of your eye that allow you to see in the dark.  It is also important for the health and maintenance of the cornea (the clear outer covering of your eye) so that you can see clearly in all light conditions.

Healthy skin and hair:  Vitamin A plays a vital role in the production of sebum – a natural oil-based conditioner for your skin and hair.  Without sebum, your skin would be dry, flaky and bumpy (a condition called follicular hyperkeratosis). 

Integrity of connective tissue:  Vitamin A is essential for maintaining healthy bones, soft tissues, teeth and mucous membranes.  It is particularly good for skin.

Defense against infections:  Especially respiratory and abdominal viral and bacterial infections.

What are good sources of Vitamin A?

Retinol is found in animal products only:

• Liver
• Dairy: Milk, cheese and butter
• Fish: Tuna, mackerel, herring and salmon
• Eggs

Carotenoids are found in brightly coloured vegetables and fruit:

• Carrots
• Pumpkin and orange-coloured squash
• Leafy greens
• Broccoli
• Peppers
• Orange sweet potato
• Apricot
• Mango
• Melon (cantaloupe)

Can you have too much vitamin A?

Because the active form of vitamin A can be stored in fatty tissues, it is possible to develop vitamin A toxicity.  Symptoms include:

• Dry eyes, dry mouth and dry skin
• Flaking, peeling or cracking of the skin on hands and soles
• Psoriasis
• Changes in skin colour
• Liver damage

It is potentially dangerous to take supplements containing Retinol.  It is always better to get your vitamin A from food (especially plant-sources), and your body will convert and store as much as it needs.

Here is a recipe for one of my favourite salads that is bursting with beta-carotene (a great source of Vitamin A):

ROASTED CARROT SALAD WITH ROCKET AND MOZZARELLA

This salad elevates the humble carrot from a simple root vegetable to an ingredient of great beauty and flavourful delight.  This dish is packed with antioxidants and fibre and can be enjoyed as a side dish at a barbeque or as part of a banquet buffet. 

ROASTED CARROTS

Ingredients:
1 pack (750g) carrots, scrubbed, tops and roots removed and cut into similar-sized batons
5 tablespoons extra virgin olive oil
1 whole head of garlic, cloves peeled but kept whole
1 teaspoon salt
1 teaspoon freshly ground black pepper
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon smoked paprika (or normal paprika if you don’t have the smoked variety)
Freshly squeezed juice of 1 lemon

Method:
• Preheat oven to 180°C.  Line a baking sheet with non-stick baking parchment or a silicon baking mat.
• Place prepared carrots in a mixing bowl with all other ingredients and toss together until the carrots are well-coated with oil, juice and spices.
• Turn the coated carrots out onto the prepared backing sheet and spread out to a single layer.
• Bake for about 45 minutes until soft, and slightly charred at the edges.

SALAD:

Ingredients:
Roasted carrots (above)
2 cups fresh wild rocket, rinsed and dried
2 fresh balls of mozzarella, cubed
Extra olive oil for drizzling
Freshly chopped parsley and toasted pumpkin seeds for garnish

Method:
• Place rocket on the base of your serving dish.
• Top with roasted carrots, and remember to spoon over all pan juices as a dressing
• Scatter mozzarella pieces on top of the carrots, and drizzle with a little extra olive oil if desired.
• Sprinkle over fresh parsley and toasted pumpkin seeds.

History has taught us a lot in medicine!  During the late 1800’s, Dutch scientists observed that chickens being fed polished rice suffered paralysis in their legs, while their peers who were fed unpolished rice continued to run around as usual.  This observation led to the discovery of Vitamin B1 which is completely removed when rice is polished because it is only present in the outer layers of each grain. 

Functions of Thiamine:

Thiamine is essential to numerous processes in your body cells.  It is particularly important for cell regeneration and repair, as well as energy release.  Symptoms of thiamine deficiency include: 

• Fatigue
• Irritability
• Poor sleep
• Loss of appetite and weight loss
• Memory loss
• Weakness
• Tingling

If you don’t get enough thiamine, the consequences may be severe:  Beriberi is a syndrome caused by thiamine deficiency and is characterised by:

• Poor heart muscle function and eventually cardiac failure.
• Neurological complications including paralysis, loss of sensation in the arms and legs, confusion, cognitive decline and dementia.

Thiamine is a water-soluble vitamin which means you need to continuously top-up your supply because your body cannot store it in significant amounts.     

What are good sources of Thiamine?

• Beef
• Pork
• Nuts and seeds
• Whole grains and pulses (not refined grains)
• Peas
• Asparagus
• Cauliflower
• Oranges
• Potatoes
• Kale
• Yeast
• Yoghurt

Remember:  Thiamine is destroyed by high temperatures so don’t overcook foods containing thiamine.  It may also leech out into water, so best to steam rather than boil foods containing this vitamin. 

Here is a recipe for one of my favourite side dishes:  Roasted cauliflower, chickpea and red rice salad.  It is a great source of Vitamin B1.

ROASTED CAULIFLOWER, CHICKPEA AND RED RICE SALAD

ROASTED CAULIFLOWER AND CHICKPEAS:

Ingredients:
Head of one large cauliflower, rinsed well and divided into florets
1 tin (400g) chickpeas, rinsed and drained
1 cup whole cherry tomatoes
2 large onions, peeled and cut into eighths
6 whole cloves of garlic, peeled
1 red chilli, finely chopped (optional)
1 teaspoon dried oregano
1 teaspoon smoked paprika
Freshly squeezed juice of 1 lemon
Salt and pepper to taste
6-8 tablespoons extra virgin olive oil

Method: 
• Preheat your oven to 180°C.  Place all ingredients in a roasting dish and mix thoroughly so the cauliflower florets have all made contact with the olive oil and seasonings. 
• Roast for 25 minutes, then remove from the oven, stir and return to the oven for a further 15- 20 minutes, until the cauliflower is slightly crisp on the edges and cooked through.  Allow to cool to room temperature.

SALAD: 

Ingredients:
Roasted cauliflower and chickpeas (above)
3 cups curly kale, rinsed, stalks removed and roughly chopped
1 cup cooked red rice
Extra olive oil, salt and pepper
½ cup chopped fresh parsley
Toasted pumpkin seeds for garnish

Assembly:

• Mix the roasted cauliflower and chickpeas with the red rice and kale so everything is well distributed.  Season, if needed with extra salt and pepper and drizzle with extra olive oil if necessary.
• Scatter fresh parsley and toasted pumpkin seeds over the top. 
• This salad keeps well in the fridge for up to 5 days and is best served at room temperature. 

You know when you drink a multivitamin and your pee turns yellow?  It’s probably because your kidneys are flushing out unnecessary Vitamin B2 (AKA Riboflavin). 

Riboflavin is an essential water-soluble vitamin that is important for breakdown of fats, cell growth, release of energy, metabolism of hormones and medications.

One of the important functions of Riboflavin is to regulate homocysteine.  Excess homocysteine in the blood is associated with cardiovascular disease.  Riboflavin works in conjunction with other B-group vitamins to break down and eliminate excess homocysteine.      

Riboflavin is also active in the mitochondria of nerve cells and has been used as an effective preventive treatment for migraine headaches. 

What if you don’t get enough Vitamin B2?

As a water-soluble vitamin, Riboflavin is not stored in your body, so you must replenish your supply regularly.  Deficiency of Vitamin B2 can cause:

• Fatigue
• Cracked lips and sores at the corners of the mouth
• Inflamed, red swollen tongue
• Sore throat
• Skin rashes
• Visual problems like light-sensitivity and eventually cataracts
• Hair loss
• Fertility issues

Good sources of Vitamin B2:

Riboflavin is found in highest concentrations in animal products, but some plant foods are also rich in Vitamin B2.  

Plant-based foods containing Riboflavin:

• Quinoa
• Wild rice
• Almonds
• Green peas and mange tout
• Mushrooms
• Avocado
• Spinach
• Nutritional yeast and yeast extract

Animal products with high Vitamin B2:

• Organ meats
• Lean beef, chicken and pork
• Salmon
• Yoghurt
• Cheese
• Eggs
• Milk

Try my MUSHROOM, GREEN PEA AND QUINOA PILAF instead of boring rice next time and enjoy a boost of Vitamin B2!

MUSHROOM, GREEN PEA AND QUINOA PILAF

Ingredients:
2 onions, peeled and sliced
2 garlic cloves, peeled and crushed
3 tablespoons extra virgin olive oil
1 pack (about 250g) brown mushrooms (or any mushroom you like)
1 ½ cups frozen green peas
1 ½ cups cooked quinoa
½ teaspoon dried thyme
Salt and black pepper to taste
Freshly chopped parsley

Method:
• Sauté onions and garlic in olive oil until just starting to caramelize. Add mushrooms and cook over low-medium heat until the mushrooms have cooked down completely and all moisture has evaporated. 
• Stir in frozen peas and thyme and allow to steam for about 5 minutes.
• Stir in quinoa as well as salt and pepper to taste, turn heat right down and allow to steam for a further 3-4 minutes, until the quinoa has fluffed up nicely. Remove from the heat and garnish with chopped parsley before serving.

Niacin is a vital co-enzyme that is used in your body for more than 400 different chemical reactions.  It is important in making cholesterol, which is essential for the integrity of each of your body cell membranes, and hormone production.  It has antioxidant effects which means it protects your cells against damage from toxins, radiation and free radicals.  It is also essential for repair of DNA.

What happens if you don’t get enough Niacin? 

Niacin is water-soluble so it is not stored in your body.  You need to enough foods containing niacin regularly to ensure a good and regular supply of this nutrient. 

Niacin deficiency can manifest in:

• Fatigue
• Depression
• Headaches
• Skin changes

A severe form of Niacin deficiency is known as Pellagra which causes:

• Glossitis – bright red, inflamed tongue
• Scaly, dark skin rash in sun-exposed areas of the body
• Gastrointestinal symptoms like cramps and diarrhoea
• Dementia / cognitive changes with confusion and memory loss

Food sources of Niacin:

Niacin deficiency is rare because this vitamin is found in many common animal and plant-based foods:

• Meat, chicken and fish
• Brown rice
• Seeds and nuts
• Bananas
• Lentils and pulses

My favourite source of Niacin is hummus.  I eat hummus every day with my main meal.  It goes well with everything, and stays fresh in the fridge for up to a week. 

Here’s my recipe that takes 5 minutes to prepare:

TRADITIONAL HUMMUS

Ingredients:
400g can chickpeas, drained
4 generous tablespoons (60-70ml) Tahini/ground roasted sesame paste
1 teaspoon (2-3 cloves) crushed garlic
Juice of 1 small lemon
Salt & freshly ground black pepper
Olive oil
Ground paprika, for sprinkling on top

Method:
• Reserve a handful of chickpeas to garnish the hummus.
• In a food processor, pulse the chickpeas, garlic, tahini, lemon juice, salt and pepper until you reach a smoothness that meets with your approval (some people prefer a very smooth paste, while others like a chunkier consistency. Up to you).
• Add a little olive oil if you find the mixture too thick.
• Decant your hummus into your chosen serving bowl, top with your reserved chickpeas, drizzle with olive oil and sprinkle over some paprika.

VARIATIONS

ROASTED RED-PEPPER HUMMUS
Roast 2 large red bell peppers in a preheated oven at 200˚C for about 25-30 minutes, until they are soft and sweet. Take them out of the oven and place them in a plastic bag to steam. When they are cool, remove the tough skin from the flesh, and add the flesh to your chickpeas before you start up the food processor. Garnish your hummus with toasted pine nuts.

BEETROOT AND FETA HUMMUS
Preheat your oven to 180˚C. Place unpeeled, but thoroughly scrubbed beetroot in a roasting tray along with some quartered red onions and whole unpeeled garlic cloves. Season with salt, pepper and thyme. Drizzle generously with olive oil and roast uncovered for about 85-90 minutes until the beets are soft. You will need 2-3 beetroot for your hummus (the rest you can happily serve as they are, or use them in salads. Roasted beetroot keep very well in the fridge.

To make the hummus:  Simply toss your beets in with your chickpeas and other ingredients and process to a beautiful pink paste. Garnish with chunks of feta cheese and olive oil.

Vitamin B5 is a water-soluble vitamin that is essential for optimum metabolism and release of energy.  It is important for the synthesis of Coenzyme A which has a vital role in the breakdown of fats, carbohydrates and proteins. 

Pantothenic acid derivatives are used to make skin and hair products, particularly moisturizers for the skin (many lotions and creams used to treat eczema and psoriasis contain Dexpanthenol) and applications that improve hair quality and shine. 

Pantothenic acid is fortunately found in a variety of foods including:

• Meat, chicken and eggs
• Dairy products including milk, cheese and yoghurt
• Potatoes and sweet potatoes
• Whole grains
• Lentils and pulses
• Mushrooms
• Nuts
• Broccoli, cauliflower, brussels sprouts and cabbage

Vitamin B5 deficiency:

Deficiency of vitamin B5 is rare and is usually accompanied by other nutritional deficiencies.  Symptoms include:

• Fatigue
• Irritability
• Confusion
• Muscle weakness and incoordination
• Headache
• Gastrointestinal symptoms like cramps and diarrhoea

I know most people don’t enjoy Brussels sprouts, but this recipe might convert you!  It’s one of my all-time favourite side-dishes and packed with nutrition:

ROASTED BRUSSELS SPROUTS WITH SOY AND SESAME SEEDS

Ingredients:
500g brussels sprouts, rinsed and split length-wise
4-5 tablespoons avocado oil
4 tablespoons light soy sauce
1 tablespoon dark soy sauce
3 tablespoons honey
Freshly squeezed juice of 1 lemon
1 red chili, finely sliced (optional)
3 tablespoons toasted sesame seeds
½ teaspoon sesame oil
Fresh coriander leaves, chopped (for garnish)

Method:
• Preheat oven to 180° Mix avocado oil, soy sauce (light and dark), honey, lemon juice, and chili (if using) in a roasting pan.  Toss in the brussels sprouts and mix to ensure the brussels sprouts are all well-coated with the glaze.
• Bake for 30-35 minutes until the brussels sprouts are slightly crisp and cooked through.
• Toss in toasted sesame seeds and sesame oil while still hot and sprinkle with fresh coriander just before serving.

Vitamin B6 is a very important vitamin for healthy nerve and immune function.  It acts as a coenzyme in approximately 100 different essential reactions in your body – from metabolism of proteins to manufacture of neurotransmitters and haemoglobin production. 

People who have a high intake of vitamin B6 (from food, not from supplements) have a lower risk of all cancers, particularly gastrointestinal cancers.

As a member of the B-vitamin family, Pyridoxine is water-soluble and you need to get enough of this vitamin regularly to meet your body’s needs. 

Dietary sources of Pyridoxine:

• Chickpeas
• Beef liver
• Salmon
• Chicken and turkey
• Potatoes
• Banana
• Dark leafy greens
• Oranges

What happens if you don’t get enough Vitamin B6?

Vitamin B6 deficiency can cause multiple health problems including:

• Anaemia
• Skin rashes
• Cracked lips and sores in the corners of the mouth
• Glossitis – painful, swollen, red tongue
• Recurrent infections
• Cognitive problems like confusion and depression

Recipe idea:

Looking for a meal that is crammed with pyridoxine?  Try:

Grilled salmon (or chicken or turkey) served on a bed of chickpea and potato mash served with sautéed spinach.

Biotin is a well-known vitamin because it is important for healthy skin, hair and nails.  It is used in many products that are marketed for improving hair quality and skin appearance.

It works as a co-enzyme in the metabolism of proteins, fats and carbohydrates.  And it has important functions for communication between cells.   

Although Biotin deficiency is rare, pregnant women are at higher risk because of the increased demand for biotin during pregnancy.  And, alcohol blocks the absorption of biotin, so people who drink excessive alcohol may suffer from biotin deficiency. 

Symptoms of Biotin deficiency:

• Brittle and thin nails
• Thinning hair and hair-fall
• Dry skin with scaling skin rash around eyes, nose and mouth

What are good dietary sources of Biotin?

• Beef liver
• Pork
• Salmon
• Eggs (cooked eggs are a good source of biotin, while raw eggs contain a protein that blocks its absorption)
• Avocado
• Nuts and seeds
• Sweet potato

Meal idea: 

If you want to boost your Biotin intake, why not enjoy a breakfast of:  Smoked salmon and poached eggs on seed crackers (or seeded wholegrain toast) with smashed avocado?

Vitamin B9 (better known as folate) is essential for many cell functions.  It is vital to the formation of DNA and RNA, and healthy cell growth.  Folate is integral to the production of good-quality red blood cells that deliver oxygen to all other cells in your body.  And, folate is essential in early pregnancy for optimal development of the baby’s nervous system (brain and spinal cord).

Folic acid is the synthetic form of folate found in most commercially available vitamin supplements.  It is converted to the active form, folate, in your body.  Folic acid is absorbed more efficiently than the naturally occurring form of this vitamin but you generally get a host of other good nutrients when you eat foods rich in folate. 

Folate deficiency:

Many common foods (like grains and pasta) are fortified with folic acid, so folate deficiency is rare.  However certain conditions increase the risk of deficiency:

• Pregnancy and breastfeeding
• Periods of rapid growth - early childhood and adolescence
• Intestinal inflammation and malabsorption – coeliac disease / inflammatory bowel disease
• Genetic predisposition – carriers of a mutation in the MTHFR gene that prevents conversion of folic acid to folate
• Alcohol excess – alcohol inhibits folic acid absorption and increases folate excretion

Signs and symptoms of folate deficiency include:

• Anaemia – red blood cells are typically larger than normal (megaloblastic) and have lower oxygen-carrying capacity
• Pallor
• Fatigue
• Weakness
• Shortness of breath and low effort tolerance
• Palpitations and irregular heart beat
• Mouth ulcers
• Difficulty concentrating
• Hair loss

Supplementing with folate:  Not always the best idea!

Although the evidence is not strong or conclusive, there is an association between high-dose folic acid supplementation and colorectal cancer.  Cancers are essentially our own body cells that have lost control of their growth.  They divide more rapidly and grow in an uncontrolled and abnormal way.  It has been suggested that giving the body excessive amounts of nutrients involved in growth might play a role in the development of cancerous tumours. 

Also, supplementation with folic acid may mask an underlying vitamin B12 deficiency, which is potentially much more dangerous.  Both folate and vitamin B12 are needed to make healthy red blood cells.  The body can compensate for a lack of B12 if there is sufficient folate around, and symptoms of anaemia like fatigue and palpitations resolve.  However, an untreated vitamin B12 deficiency may slowly cause permanent and debilitating nerve cell damage. 

It is ALWAYS better to get your nutrients from FOOD.  And discuss any supplements you plan to take with your doctor. 

Foods that are high in folate:

• Beef liver
• Legumes like dried beans, peas and other pulses
• Asparagus
• Beetroot
• Brussels sprouts
• Broccoli
• Nuts and seeds
• Citrus fruits
• Papaya
• Banana
• Avocado

Here is a delicious salad recipe which is bursting with folate:

ROASTED BEETROOT SALAD

SALAD

Ingredients:
5-6 medium beetroots, washed
4-5 tablespoons extra virgin olive oil
3 tablespoons Balsamic vinegar
2 cups mixed salad leaves
2 medium oranges, peeled and sliced
1/2 cup walnuts, toasted and chopped
1 block (about 100g) soft feta cheese, chopped

Method:
• Preheat your oven to 200˚C. Place beetroots in a roasting dish and drizzle with olive oil, balsamic vinegar as well as ¼ cup water. Season with salt and black pepper.
• Cover with foil and bake for about 45 minutes until tender.
• Allow the beets to cool for about an hour, then remove the skins and roughly chop the beets into hearty chunks.
• Place salad leaves in the base of a flat serving dish.
• Layer over the chopped beets, and other salad ingredients.
• Drizzle with herb dressing and season with salt and pepper.

HERB DRESSING

Ingredients:
1/4 cup extra virgin olive oil
Freshly squeezed juice from 1 orange
3 tablespoons balsamic vinegar
1 teaspoon each chopped fresh thyme & oregano
1 tablespoon chopped fresh parsley
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Method:
Mix all dressing ingredients together and dress beetroot salad before serving.

VARIATION

To make an even more satisfying and colourful salad, half a butternut which has been peeled and cubed may be added to the beetroots before roasting.

Vitamin B12 is an essential micronutrient that you need to get regularly in your diet because your body cannot make it or store it in significant amounts.

Vitamin B12 is important for the health of your nervous system.  It is vital in the manufacturing of healthy red blood cells.  It is needed for DNA production.  It acts as a co-factor for 2 important enzymes that collectively facilitate over 100 metabolic processes in your body.

Cobalamin occurs naturally only in ANIMAL PRODUCTS.  Good dietary sources of Vitamin B12 are:

• Meat
• Poultry
• Eggs
• Fish and shellfish
• Dairy products including milk, yoghurt and cheese

Some plant-based foods like plant milks, nutritional yeast and breakfast cereals are fortified with Vitamin B12. 

There is a myth that Spirulina (a form of algae promoted as a super-food) contains high levels of bio-available vitamin B12.  Unfortunately, this is not true.  Instead, it contains a molecule that looks like vitamin B12, but has no biological effect in the human body.  So, it may make vitamin B12 deficiency worse because it competes with the actual active form of vitamin B12.

Vitamin B12 deficiency is potentially dangerous and surprisingly common.  People who are at risk of developing Vitamin B12 deficiency include: 

• People following plant-based diets (especially vegans). Vitamin B12 is ONLY found naturally in animal products and therefore people who don’t eat much of these foods may develop low vitamin B12 levels.  If you are following a plant-based diet, it is important to have your vitamin B12 levels checked regularly and supplement as needed. 
• People who take medications that reduce absorption of vitamin B12. Cobalamin absorption is a complicated process that requires an acidic environment in order to liberate vitamin B12 from it’s carrier proteins in foods.  Medications that interfere with stomach acidity like Proton-pump inhibitors (PPI’s) and antacids may have reduced B12 absorption.
• People who take Metformin on a regular basis. Metformin is used to treat diabetes and some other metabolic disorders.  People who take this medicine long-term are at increased risk of vitamin B12 deficiency because Metformin is believed to interfere with vitamin B12 absorption in the small intestine.
• People with Pernicious anaemia, an auto-immune condition in which the cells that make ‘Intrinsic Factor’ are attacked and destroyed by the immune system. Intrinsic Factor is essential for vitamin B12 absorption.  Without it, no amount of oral B12 is absorbed and unless vitamin B12 is given in another form (injections or mucosal applications), this is a potentially debilitating and even life-threatening disease. 
• People with gastrointestinal diseases or following gastric surgery. Inflammatory bowel conditions like Crohn’s disease or Coeliac disease may result in poor vitamin B12 absorption.  The same is true if someone has had surgery to the area of the stomach responsible for production of Intrinsic Factor, or the section of the small bowel where vitamin B12 is absorbed.     

Signs and symptoms of Vitamin B12 deficiency:

• Anaemia (red blood cells are larger than normal and don’t carry oxygen efficiently)
• Fatigue
• Decreased effort tolerance
• Weakness
• Brain fog and poor concentration
• Poor memory
• Numbness and tingling in hands and feet
• Mood changes including depression and anxiety
• Changes in sleeping patterns

If severe, vitamin B12 deficiency may lead to:

• Nerve cell damage
• Dementia
• Spinal cord damage with potential sensory changes and paralysis
• Seizures

As Cobalamin is a water-soluble vitamin, it cannot reach toxic levels in the body and any excess will be flushed out in the renal system. 

If you feel you may be at risk of Vitamin B12 deficiency, talk to your doctor about testing your levels and discuss appropriate supplementation.

Vitamin C is a powerful micro-nutrient that has multiple important functions:

• Antioxidant: Vitamin C acts as an antioxidant which means it protects your body cells from damage from toxins, pollutants, radiation and accumulated wastes.  It prevents inflammation and can help prevent chronic inflammatory conditions like heart disease, certain cancers and dementia.
• Collagen: Vitamin C is vital to the production of collagen, an essential structural protein found in skin, muscles, tendons, joints, bones, blood vessels, eyes and other connective tissues.  It is essential for recovery from injury, wound healing and plays an important role in maintaining soft tissue integrity as we age.
• Iron absorption: Vitamin C is a co-factor in the absorption of iron.  Iron is important for the production of haemoglobin, which delivers oxygen to all the cells of your body. 
• Immune function: Vitamin C enhances the activity of immune cells that are responsible for neutralizing infections.  It has the potential to shorten the duration of infections, in speed up recovery. 
• Cardiovascular benefits: Vitamin C can improve good cholesterol and triglyceride levels, reduce inflammation in blood vessels and increase production of nitric oxide which is important for maintaining normal blood pressure.  People with a higher vitamin C intake have a significantly lower risk of developing heart disease. 

What are the best sources of Vitamin C?

Foods with the highest concentration of Vitamin C include:

• Peppers: Red, yellow and green peppers and chilies
• Citrus fruits: Lemons, oranges, mandarins and grapefruit
• Guava
• Kiwi fruit
• Strawberries
• Broccoli
• Brussels sprouts
• Cauliflower
• Cabbage
• Tomato

What happens if you don’t get enough Vitamin C?

Vitamin C deficiency is rare, but it manifests in fatigue, weakness, slow healing, bruising and bleeding from the gums.  It can cause anaemia as a consequence of poor iron absorption. 

Vitamin C is a water-soluble vitamin, which means you need to eat foods containing vitamin C on a regular basis because it cannot be stored in the body.  

Remember that vitamin C is destroyed by heat and light.  It can also leech into cooking water during boiling so cook foods containing vitamin C in as little water as possible and use methods that do not involve prolonged exposure to high heat… blanching, steaming and stir-frying are better than boiling.

If you are looking for a delightful colourful summer salad that is packed with vitamin C, then try this:

BROCOLLI AND GRILLED PEPPER SALAD WITH LEMON VINAIGRETTE

SALAD

Ingredients:
1 large head of broccoli divided in florets
2 red bell peppers
2 yellow bell peppers
1 cup cherry tomatoes
½ cup flat leaf parsley, roughly chopped
½ cup fresh basil, roughly chopped
1 cup feta cheese, to crumble on top of the salad (optional)

Method:
• Blanch the broccoli in rapidly boiling water for 4-5 minutes, until bright green and cooked, but still crunchy. Immediately removed the broccoli from the hot water with a slotted spoon and submerge in ice-water to arrest the cooking process and maintain the bright green colour. 
• If you have a gas stove, switch on the gas an grill your peppers whole over the open flame until the skin is charred and blistered all over. Leave to cool, covered in cling film or a damp tea towel.  If you don’t have a gas cooker, then roast the peppers whole in a preheated oven at 200°C until cooked and the skin is loose.  Allow to cool completely.
• Once the peppers are cool, you should be able to remove the outer skin easily by simply peeling it off with your fingers. Remove the core and seeds form the peppers and slice the flesh into long elegant ribbons. 
• Toss the drained broccoli with the peppers and fresh herbs.
• Drizzle with lemon vinaigrette (below) and crumble feta cheese on the top of the salad before serving.

LEMON VINAIGRETTE

Ingredients:
Juice and finely grated zest of 1 lemon
¼ cup extra virgin olive oil
1 tablespoon whole grain Dijon mustard
1 teaspoon runny honey
½ teaspoon salt
1 teaspoon freshly ground black pepper

Method:
Whisk all dressing ingredients together until well combined.  

This salad can be prepared in advance and will stay fresh in the fridge for 3-4 days, so it’s great for entertaining and as a do-ahead side dish. 

Also known as Calciferol or ‘the sunshine vitamin’, Vitamin D is a fat-soluble vitamin with a number of essential activities in your body:

• Calcium metabolism: Vitamin D helps to regulate calcium absorption and metabolism.  This is not only important for healthy bones and teeth, but also for optimum functioning of muscles and your nervous system.
• Regulates cell growth: Vitamin D acts as a hormone which means it can enhance the activity of certain genes and chemical messengers. 
• Immune functioning: Vitamin D has received a lot of attention following the discovery that people with low levels of vitamin D suffered more severe consequences of COVID-19.  We know that getting enough vitamin D is important for optimal immune response.
• Anti-cancer: Epidemiological studies show that people with higher levels of circulating vitamin D have lower risk of developing colorectal, pancreatic, prostate and other cancers.  Lab research has found that vitamin can reduce tumour size and inhibit tumour growth, but how it works is not clear.
• Glucose metabolism: Higher levels of vitamin D are associated with better glucose metabolism and lower rates of type-2 diabetes.  Vitamin D can improve insulin-resistance and reduce chronic inflammation. 

What are good sources of Vitamin D?

Vitamin D is naturally found in only a few foods:

• Fish and fish oils
• Egg yolks
• Beef liver
• Dairy products
• Mushrooms

The best source of vitamin D is the sun.  Your skin has specialized cells that synthesize vitamin D when they are exposed to the sun. 

Vitamin D is a fat-soluble vitamin, which means it can be stored in fat-containing tissues in your body (skin, liver etc).  This also means that it can accumulate to potentially toxic levels.

How do you ensure you get enough Vitamin D?

Healthy adults need about 400-800IU vitamin D daily.  If you live in a country far from the equator (like Norway), 30 minutes of sun exposure at midday 3 days per week provides sufficient vitamin D.  If you live in a hot country closer to the equator, 10 minutes 3 times a week is probably enough. 

Remember that sun exposure does increase the risk of skin cancer, skin ageing and sun damage… so researchers recommend short bursts of sun exposure when the sun is most intense rather than longer periods of sun exposure either earlier or later in the day. 

The type of UV that triggers Vitamin D production cannot travel through glass… so if you work in front of a window or spend a lot of time in your car, you probably aren’t benefiting from sun rays that boost your vitamin D.

What are symptoms of low Vitamin D?

Vitamin D deficiency is surprisingly common.  Up to 40% of adults have low Vitamin D levels.  The symptoms can be quite vague and include:

• Poor sleep
• Fatigue
• Aches, muscle weakness and cramps
• Hair loss
• Susceptibility to infections
• Low mood or depression
• Low appetite

You can have your blood levels of Vitamin D checked through a blood test and if your levels are low, then it is advisable to take a supplement.  If you take a high dose of vitamin D, you must keep an eye on your levels and be sure not to overdo it. 

Vitamin E is a fat-soluble vitamin that has potent antioxidant effects.  It’s main activity in the body is to neutralize the effects of free radicals.  Free radicals form when we are exposed to toxins, pollutants, waste products from normal metabolism and radiation.  They are potentially very damaging to cells and cause chronic inflammation. 

Vitamin E is found naturally in many forms, but only alpha-tocopherol is biologically active in humans.  This form of Vitamin E has additional benefits:

• Improves immunity: Vitamin E boosts the production of cells responsible for neutralizing viruses and producing antibodies
• It reduces the production of inflammatory signaling molecules lining blood vessels, reducing blood vessel inflammation
• It helps to maintain a smooth lining in blood vessels so platelets and other components of the blood are less likely to adhere to the blood vessel wall
• It helps relax the muscles in blood vessel walls, which improves blood pressure and circulation
• It prevents platelets from clumping together and forming blood clots
• It has anti-inflammatory effects in the skin which improves skin quality and reduces severity of conditions like eczema and psoriasis
• Liver protection: Vitamin E improves liver functions and reverses liver cell stress caused by fatty liver disease
• Improves menstrual pain: The anti-inflammatory effects of Vitamin E can significantly reduce dysmenorrhea
• It modulates the activity of genes and metabolic processes which may prevent or delay certain chronic illnesses:
  • Heart disease
  • Cancer
  • Dementia
  • Cataracts
  • Macular degeneration

What happens if you don’t get enough Vitamin E?

It is rare to have isolated vitamin E deficiency because vitamin E is present in a number of commonly consumed foods, but people who follow very low-fat diets or who suffer from conditions like inflammatory bowel disease, coeliac disease or liver disease may develop vitamin E deficiency because they are unable to absorb and process fat.

Signs and symptoms of Vitamin E deficiency include:

• Problems with balance (ataxia)
• Weakness in muscles of the arms and legs
• Vision changes (constriction of the visual field / decreased vision in low light)

What happens if you get too much Vitamin E?

Alpha-tocopherol, the active form of Vitamin E is fat-soluble which means it can accumulate in body tissues and potentially reach toxic levels.  It is extremely rare to develop Vitamin E toxicity from food.  Toxicity occurs when Vitamin E supplements are taken in excess.  The most important and potentially dangerous side-effect of excessive Vitamin E is bleeding.  Because of the anti-platelet effect, excessive Vitamin E is associated with a higher risk of haemorrhage and stroke due to bleeding in the brain. 

It is always better to get your vitamins and minerals from food rather than commercially produced supplements.

Which foods are good sources of Vitamin E?

• Sunflower seeds
• Pumpkin seeds
• Almonds
• Hazelnuts
• Peanuts and peanut butter
• Spinach
• Broccoli
• Pumpkin and butternut squash
• Asparagus
• Avocado
• Quinoa

Here is a fabulous recipe (one of my all-time favourites) that incorporates a number of foods high in Vitamin E and other antioxidants.  Enjoy this salad as a side dish, or, even as a meal in itself.

ROAST BUTTERNUT SALAD WITH QUINOA

ROASTED BUTTERNUT

Ingredients:
1 large butternut, peeled, seeded and cut into bite-sized chunks
¼ cup extra virgin olive oil
Salt and freshly ground black pepper
1 red chili, finely chopped
2 teaspoons runny honey

Method:
• Preheat your oven to 180° Place all ingredients in a roasting dish and toss everything together well so that the butternut chunks are well-seasoned and lightly coated with olive oil.
• Bake for 45-50 minutes, until the butternut is cooked through and slightly caramelized.
• Allow to cool to room temperature while you prepare the rest of the salad.

SALAD

3 cups baby spinach leaves, rinsed and dried well
1 cup cooked, cooled quinoa
½ cup sunflower seeds, lightly toasted in a dry frying pan
¼ cup extra virgin olive oil, extra
Freshly squeezed juice of ½ lemon
Salt and freshly ground black pepper
Feta cheese to crumble on top (optional)

Assembly:
• Place your spinach leaves on the bottom of your serving platter / dish.
• Lightly toss the quinoa, sunflower seeds, olive oil, lemon juice and seasoning with the butternut cubes. Spoon this mixture on top of the spinach leaves.
• Crumble feta cheese on top before serving, or sprinkle with more sunflower seeds.

Vitamin K is the name given to a family of compounds with a common base chemical structure.  The main dietary form of Vitamin K is Phylloquinone which is found in green leafy vegetables like kale, spinach, and salad leaves.  Menaquinones are found in some animal products, and fermented foods but are primarily produced by the good bacteria in your gut. 

Although Vitamin K is a fat soluble vitamin, it is metabolized rapidly to a water-soluble molecule which can easily be eliminated by the kidneys and liver, so the likelihood of toxicity is significantly less than other fat-soluble vitamins. 

What does Vitamin K do?

• Blood clotting: Vitamin K acts as a co-enzyme in the production of Prothrombin, which is a protein that is essential to healthy blood clotting.
• Bone metabolism: Vitamin K is important for the synthesis of proteins involved in bone mineralization.
• Cardiovascular benefits: Vitamin K exerts effects on calcium metabolism that benefits blood vessels.  It prevents excess calcium from being deposited in the inner lining of arteries.  Many calcium supplements now also contain vitamin K because concerns were raised that calcium supplementation may lead to hardening of the arteries and increased risk of heart attack and stroke.  

What are good sources of Vitamin K?

Vitamin K is found in the following foods:

• Green leafy vegetables: Collard greens, kale, spinach, lettuce
• Broccoli
• Brussels sprouts and cabbage
• Edamame beans, soy products like tofu
• Pumpkin
• Pomegranate
• Okra
• Pine nuts
• Blueberries
• Chicken
• Eggs
• Cheese (artisanal cheese that has undergone natural fermentation – cheddar, parmesan, gruyere etc)

Here is a recipe for do-ahead egg cups that are great as a snack, fantastic for lunchboxes and wonderful as a post-workout protein boost.  They freeze well and will keep in the fridge for 5-7 days. 

DO-AHEAD SPINACH AND BROCOLLI EGG CUPS

Ingredients:
1 large onion, peeled and finely chopped
3 tablespoons extra virgin olive oil
1 medium head of broccoli, rinsed and chopped
1 cup of chopped, frozen spinach (or 4 cups fresh spinach, chopped)
6 eggs
Salt and freshly ground black pepper
1 teaspoon dried mixed herbs
3 tablespoons fresh parsley, chopped
½ cup grated parmesan cheese
½ cup feta cheese, crumbled
½ cup other hard cheese of your choose (Cheddar, Emmental, Gruyere etc)

Method:
• Sauté onion in olive oil until soft and completely translucent. Add chopped broccoli and spinach, and cook until the spinach and broccoli are cooked through and any excess water has evaporated.  Season well with salt and pepper and allow to cool to room temperature.
• Preheat your oven to 180° Grease a muffin tin well with olive oil or butter, or spray with a non-stick cooking spray, or use non-stick silicone muffin tins.
• Mix eggs, herbs, cheeses and extra salt and pepper together until well combined. Mix in broccoli, spinach and onion to form a homogenous mixture. 
• Spoon the mixture into your prepared muffin tins until almost full.
• Bake in the oven for 20-25 minutes until golden brown and set.
• Allow the egg cups to cool before turning them out of the muffin tins.