Vitamins

Vitamin B12 (Cyanocobalamine)

Essential for the functioning of all cells, in partnership with folic acid, helps to regenerate bone marrow and maintain nerve tissue, and play an important role in the metabolism of protein, fat and carbohydrate.  It is water-soluble, and is relatively stable in cooking, although up to 50 per cent can be lost if cooking water is discarded.

Richest Sources:

Cod’s roe, eel, heart (beef), herrings, kidney (beef), liver (beef, lamb), mackerel, oysters, sardines, cod, chicken liver, egg yolk, heart (lamb), trout.  There are no vegetable sources of vitamin B12, so vegetarians and vegans may need to supplement.

Especially Needed By:

Pregnant and lactating women, vegetarian and vegans (B12 is found only in animal foods.) and the elderly.

Folate (Folic Acid)

Involved in cell growth, particularly red blood cells.  Also important for proper function of the thymus gland. Important in pregnancy to prevent birth defects such as spina bifida.  It is water-soluble, and can be lost easily in cooking by overcooking, by prolonged cooking and by reheating.

Richest Sources:

Yeast extract, wheatgerm, egg yolk, liver and kidney (beef, lamb, pork), wheat bran, almonds, beet, broccoli, Brussels sprouts, peanuts, sesame seeds, wholegrain cereals, pulses.

Especially Needed By:

Pregnant and lactating women, by women on the Pill or HRT, by children during times of rapid growth, by those who are stressed, and by the elderly.

Vitamin C (Ascorbic Acid)

Maintains collagen, connective tissue in the body, promotes healing of wounds, burns, injuries etc., helps to promote the integrity of the capillaries, and is essential for the specific metabolism of amino acids and iron.  It increases resistance to infection.  It is water-soluble, and a powerful antioxidant.  C is easily lost in cooking, as heat, light and oxygen affect it; even cutting up vegetables can reduce their C levels.  Cook whole vegetables if possible in minimum water for the minimum time.

Richest Sources:

Black, currants (raw), grapefruit, guavas, lemons, spinach, kiwi fruit, orange, parsley, rocket, sweet and chili peppers, cauliflower, watercress, blackcurrants (cooked), broccoli, Brussels sprouts, cabbage, dark green leafy vegetables, red currants, blackberries, gooseberries, mustard and cress, papaya, liver, kidney, potatoes, sprouted pulses, whole grains and seeds.

Especially Needed By:

Infants, children, those suffering from stress women during the menopause, and the elderly.