Vitamins and Minerals

Let me start by introducing myself.

My name is Janey and I'm 38. Although I have not taken any courses, I can hear the groans already, I have been both thin and very big, so I know how hard it is to get fit and to stay fit as well as being motivated.

To start with, you must do this for the right reasons. Not just because your Husband or your friends are telling you to lose the weight, although they are trying to help you because they care. In the long run Only YOU can do this, as this will help you stay motivated and keep to your goal.

Always stay positive, even if you have slipped and eaten a bar of chocolate or had a glass of wine as you can easily get discouraged and more than likely slip back to your old ways.


We are going to start by giving a list of the good sources of Vitamins and Minerals that we need to keep our bodies healthy and why we need them.

Vitamin A Strengthens Cells and Skin
Carrots
Apricots
Spinach
Eggs
Milk
Liver
Nectarines
Canteloupe Melon

Vitamin B6 Aids the Body to Metablize Amino Acids. Women Generally Need to Eat More of These foods when Menustrating
Wheatgerm
Bananas
Tuna
Wholgrain Cereal
Brown Rice

Vitamin B12 Healthy Nerve Function and Production of Red Blood Cells
Meat
Eggs
Milk

Vitamin C Formation of Collagen and Absorption of Calcuim
Cod Liver Oil
Herring
Mackerel
Sardines
Salmon
Milk (fortified with Vitamin D)

Vitamin E Protect against Anti-ageing. Promotes Normal Growth and Development
Seeds - such as Sunflower
Nuts - such as Almonds, Hazelnuts & Walnuts
Milk
Wheatgerm
Vegetable Oils

Calcuim Helps prevent Osteporosis (Brittleness of Bones) Builds Health Bones and Teeth. Regulates Heartbeat and Aids Blood Clotting.
Milk
Yogurt
Nuts
Seeds
Broccoli
Green Vegetables
Pulses
Fish - Particularly Sardines, Pilchards, whitebait, Crab and Cod
Rhubarb

Iron Prevents Anaemia. Stimulates Haemoglobin which carries Oxygen to Cells
Kidneys
Cane Molasses
Tuna Fish
Pulses such as Lentils
Seaweed
Wholegrain Produvts
Egg Yolk

Magnesium Aids Bone Growth, Nerve and Muscle Funtions
Cod
Mackerel
Leafy Green Vegetables
Sunflower Seeds

Selenium Compliments Vitamin E as an Antioxident and also Prmotes Growth and Development
Seafood
Tuna
Whetgerm
Milk
Liver
Chicken
Broccoli
Cabbage
Celery
Garlic

Zinc Aids Wound Healing. Promotes Cell Growth and Repair
Fish
Milk
Oysters
Pilchards
Wholegrain Products
Turkey
Soya Beans
Egg Yolk