Vitamins -- why do we need them and what do they do?

What do vitamins do?

• By Roxanne Fisher - Health editor 

Getting the right amount of vitamins and minerals in your diet can be tough. Most of us know vitamin C will help fight a cold or that sunlight produces vitamin D in the body - but often that's the extent of our education...

Telling people to eat a balanced diet is all very well, but identifying our nutritional needs and eating appropriately is a lot harder. Next time you're feeling a little less than lovely try eating for your ailment:
 

After a night on the town

Most of us are guilty of drinking too much on the weekend and spending Saturday and Sunday feeling sorry for ourselves on the sofa. Repair rather than despair by replenishing vitamin and mineral stores destroyed by one too many tipples.

Potassium is one of the main victims of a boozy binge but can easily be topped up by eating dairy, fruit, vegetables, fish, chicken or beef. 

Alcohol also destroys vitamin B1, which may affect concentration, appetite and energy. Egg yolks are a good source of B1.

Help your immune system

Give your immune system a boost with vitamin C, which can help prevent illness as well as giving your body the strength to fight colds and flu. Citrus fruits are a well-known source but you can also top up with berries, tomatoes and green vegetables. 

 

Zinc is also a powerful support to your immune system, and its absorption into the body is aided by vitamin C. Other great sources of zinc include meat, shellfish, brown rice and wholegrains.
 

 

For great hair and skin

 

If your locks look limp and you skin lacks lustre then you could be deficient in vitamins B2 and B6. Many cereals are fortified with vitamin B2 (or sometimes referred to as riboflavin), which is vital for growth, healthy skin, hair and nails. Other good sources include milk, cheese, fish and veg.

 

Vitamin B6 is found in foods such as fish, bananas, chicken, pork and wholegrains.