A healthy, balanced diet should provide all the nutrients your body needs to stay healthy. Here's a quick guide to some of the vitamins and minerals you need, including the foods they're found in:

Vitamin A

What does it do? Vitamin A keep your bones, skin, eyesight and immune system healthy.

Where do you get it? Vitamin A is only found in animal foods, including liver, cod liver oil, kidney, full-fat dairy products and eggs. It can also be converted by the body from beta carotene which can be found in fruit and veg such as spinach, carrots, yellow peppers and mangos.

Vitamin B

What does it do? The B vitamins include thiamin (B1), riboflavin (B2), niacin (B3 - either nicotinic acid or niacinamide), pantothenic acid (B5), pyridoxine (B6), biotin, cobalamin (B12) and folic acid. They help release energy from the food you eat plus keep your heart, brain, nervous system, muscles and skin healthy.

Where do you get it? The best sources are wheat, nuts, meat, whole grains, beans, dairy products, yeast and fortified cereals.

Vitamin C

What does it do? Vitamin C keeps your cells and connective tissue healthy. It's needed for healthy skin and wound healing.

Where do you get it? From fruit and veg - oranges are best known for their vitamin C content, but top sources include blackcurrants, guava, papaya, kiwi fruit, green peppers, broccoli and strawberries.

Vitamin D

What does it do? Vitamin D strengthens your bones and teeth by helping calcium to be used in the body.

Where do you get it? Vitamin D is mostly produced in the body when your skin is exposed to sunlight. Food sources include full-fat dairy foods, eggs, cod liver oil and some margarines.

Vitamin E

What does it do? Also called tocopherol, vitamin E is important for your heart, immune system, skin and circulation.

Where do you get it? From vegetable oils, nuts, seeds, beans, avocados, leafy green veg and egg yolks.


What does it do? Calcium helps keep your bones and teeth strong. It's essential for healthy nerves, muscles and for making sure your blood clots normally.

Where do you get it? Dairy foods such as milk and cheese, green leafy veg (broccoli and cabbage, but not spinach), tinned fish (with bones), nuts, pulses, tofu, sesame seeds and whole grains.


What does it do? Iron carries oxygen from your lungs to all the cells in your body - too little of it, and you may develop anaemia. It's also needed for healthy hair and a strong immune system.

Where do you get it? Best sources include liver and red meats, but it's also found in nuts, dark green veg, dried apricots, beans and soya foods.


What does it do? Magnesium helps keep your teeth and bones strong. You also need it for your muscles and nervous system, and for releasing energy from food.

Where do you get it? Mostly from nuts, dried fruit, whole grains, green veg, soya beans and other pulses, plus some seafood.


What does it do? Selenium is necessary for healthy skin, hair, nails and eyes.  It also helps regulate hormone levels and is important for your immune system.

Where do you get it? From liver and kidney, fish, shellfish and dairy products. Other sources include Brazil nuts, bread and blackstrap molasses.


What does it do? Keeps your reproductive and immune systems healthy, plus it's good for skin, teeth and bones.

Where do you get it? Best sources include meat, seafood, bread and nuts. Green veg, whole grains, beans and root ginger are also good sources.

How CABA can help

The secret to a sustainable, healthy lifestyle is keeping things simple and being realistic. Rather than trying to make drastic changes all at once, focus on building simple healthy habits, one step at a time. That's where we can help. Visit our physical wellbeing website to access our free toolkits for better physical health.

Get the toolkit

Was this article useful?

This question is for testing whether or not you are a human visitor and to prevent automated spam submissions.