The foods we eat are the basic and best source of our vitamins, minerals and other natural food factors. When provided in adequate amounts, these nutrients help to keep us in good health, acting as the building blocks of every cell and tissue within us and maintaining the normal function of each intricate system and organ. Fruits, vegetables, wholegrain, nuts and seeds provide the most concentrated, nutrient rich goodness. We should always insist on the highest quality and freshness, remembering that what we put into our bodies will ultimately determine the state of our health.

Vitamin A Helps maintain healthy eyes, skin, hair, mucous membranes. SOURCES - Fish Liver oils, kidney, beta carotene as in dark green leafy vegetables, and yellow/orange fruit and vegetables. Vitamin B1 Helps maintain the normal health of the heart, brain, nervous system. Helps maintain normal red blood cell levels. SOURCES - Whole grains, wheat germ, nuts, liver and legumes Vitamin B2 Helps maintain normal health of the eyes, skin, nails and hair. SOURCES - Avocado, milk and dairy products, organ meat, yeast Vitamin B3 Helps maintain the normal health of the nervous system, circulatory system. Needed for protein and carbohydrate metabolism, energy production. SOURCES - almonds, salmon, chicken, sardines, peanuts and eggs Vitamin B5 Helps maintain the normal health of the nervous system. SOURCES - Avocado, brains, Royal Jelly,Wholegrain cereals Vitamin B6 Helps maintain the normal health of the nervous system, brain, normal reproductive processes SOURCES - Brewers Yeast, oatmeal, offal, legumes, egg yolk Vitamin B12 Helps maintain normal blood. SOURCES - Liver, kidney, brain, meat, egg yolk, synthesized by "friendly" internal bacteria Folic Acid Helps maintain healthy skin, hair SOURCES - leafy green vegetables, legumes, asparagus, broccoli, cabbage, oranges, wholegrain Choline Bitartrate Helps maintain the normal health of the liver, gallbladder and kidneys. SOURCES - grains, legumes, egg yolks, whole grains, liver, soy Inositol Helps maintain the normal function of the liver, nervous system, hair and skin. SOURCES - Citrus Fruits, whole grains, nuts, seeds and legumes Vitamin C Helps maintain a healthy immune system. Used in the production of collagen. Helps maintain healthy bones, cartilage and teeth. SOURCES - Citrus fruit, peppers, raw cabbage, pineapple, potatoes, parsley, rosehips Vitamin E An antioxidant that helps maintain the integrity of body cells. Maintains healthy circulation and muscle function, including the heart. SOURCES - Beef, corn, almonds, egg yolk, nuts, sunflower seeds, wheat germ Calcium Helps maintain strong healthy bones and teeth. Aids normal heart action. Assists normal health of the muscles and nervous system. SOURCES - Dairy products, almonds, sardines, egg yolk, soya beans, molasses Chromium Assists the body's utilisation of sugar. Helps transfer glucose from the blood to the cells. SOURCES - Oysters, egg yolk, peanuts, grape juice, cheese, wheat, yeast Iron Carries oxygen to the body cells via the blood. SOURCES - Liver, oysters, kelp, pumpkin seeds, molasses, beef. Magnesium Helps maintain healthy muscles, arteries and bones. Assists the normal health and function of the heart, muscles and nervous system. A catalyst in energy production. SOURCES - almonds, cashews, soya beans, parsnips, wholegrain cereals, Brewer's Yeast Manganese Assists the normal health of the nervous system. Assists normal co-ordination between the brain, nerves and muscles. SOURCES - sunflower seeds, coconuts, pecans, walnuts, almonds, corn, olives Potassium Assists the normal function of the nervous system, helps maintain correct acid/alkaline balance in blood and tissues SOURCES - all vegetables, citrus fruit, apricots, banana, potato, nuts, sardines, avocado Silica Helps maintain healthy hair, skin and nails. SOURCES - Horsetail plant, oats, wholegrain cereals, barley, root vegetables Zinc Helps maintain normal reproduction, healthy immune function, healthy skin SOURCES - oysters, herring, beef, liver, sunflower and pumpkin seeds, milk, ginger ESPECIALLY IMPORTANT TO FEMALES Folic Acid Useful before conception and in the early months of pregnancy to help prevent neural tube defects such as spina bifida in the developing foetus SOURCES - Leafy green vegetables, legumes, asparagus, broccoli, cabbage, oranges, wholegrains Calcium Needs increase during pregnancy, lactation and to prevent osteoporosis SOURCES - Dairy Products, almonds, sardines, egg yolk, soya beans, molasses Iron Needs increase during menstruation and pregnancy SOURCES - Liver, oysters, kelp, pumpkin seeds, molasses, beef ESPECIALLY IMPORTANT TO MALES Zinc Helps maintain the normal function of male glands, including the prostate. SOURCES - oysters, herring, beef, liver, sunflower and pumpkin seeds, milk, ginger   This information is provided to encourage a healthy diet of nutritious wholefoods in the interests of promoting optimum health