Here is an overview of the vitamin source for the most needed vitamins and minerals.  If you can't eat enough of these foods then a vitamin supplement might be beneficial.

 Vitamin A

 This vitamin is essential for the eyes and maintaining a healthy skin. Vitamin A deficiency could include dry hair, pimples, poor night vision.

             Foods that are a vitamin  source are;

• butter  
  

• green vegetables
  

•  margarine
  

•  carrots
  

•  eggs 
  

•  fish liver oil
  

•  milk
  

•  liver    
  

 Vitamin B group 

These vitamins assist with metabolism of food into energy, therefore are needed for the digestive system.  They are also needed for healthy cells.  Deficiency of this group could include poor digestive system, lack of energy, anxiety, mood swings and cracks at the corner of the mouth.

              Foods that are a vitamin source are;

• liver
  

• eggs
  

•  milk
  

• whole-meal bread
  

• meat
  

• oat meal
  

•  yeast
  

• cheese
  

 Vitamin C

This is essential for the repair and maintenance of skin and connective tissue.  It may also shorten the duration of severe colds and flu.

            Foods that are a vitamin source are;

• blackcurrants
  

•  rosehip syrup
  

• oranges
  

•  lemons
  

• grapefruit
  

•  green vegetables
  

• parsley
  

• cauliflower
  

• parsnips
  

• swedes
  

• tomatoes
  

• potatoes
  

• lettuce

 Vitamin D 

 Adequate vitamin D levels needed for the absorption and utilisation of calcium and phosphorous from the digestive tract. 

A deficiency could include, burning sensation in the mouth and throat, diarrhoea, weak bones.

           Foods that are a vitamin source are;

• butter 
  

• cold water fish
  

•  milk 
  

•  meat
  

•  egg yolks

 Vitamin E 

This is an antioxidant that helps keep down free radicals in the body.  It helps good blood flow, the healing of wounds, and promotes healthy skin

           Foods that are a vitamin source are; E:

• peanuts
  

• margarine
  

• wheat germ
  

• soybean oil
  

• vegetable oil
  

• leafy green vegetables
  

•  fish oil
  

• salmon.

 Minerals

Everyone these days should be pretty familiar with the word osteoporosis.  As we age our bones become fragile and brittle, by eating foods rich in calcium we can keep our bones strong and healthy.

Calcium deficiency may be associated with brittle fingernails, insomnia, tooth decay, nervousness, weak porous bones.

            Foods that are a vitamin source are;

• cheese
  

• milk
  

• sardines
  

• eggs
  

• black treacle
  

• soybean
  

• seaweed
  

• green vegetables
  

• white bread

Magnesium

Magnesium plays a major role in muscle tension and healthy muscle tone.

Magnesium deficiency may be associated with cramps and muscle spasms, anxiety, nervous tension.

  Foods that are a vitamin source are;  

• legumes
  

• nuts
  

• grains
  

• green leafy vegetables
  

• cocoa
  

• dried fruits
  

• shell fish

Iron

Women are most at risk from iron deficiency, which is usually associated with tiredness and listlessness. 

  Foods that are a vitamin source are; .

• lean meat
  

• liver
  

• kidney
  

• eggs
  

• spinach
  

• oat meal
  

• black treacle
  

• raisins
  

• currants
  

• dried apricots
  

• almonds

If you think your diet is adequate but you would like to give it an overall boost, multi vitamins and minerals are a good idea.  They are generally taken once a day and there is a wide range available.

 Anti-oxidants

Much has been written about the danger of free radicals, substances that are produced in our bodies as a by-product of the oxidation process.  Free radicals can do a lot of damage.  A new research suggests they might even be responsible, in part, for heart disease and Alzheimer’s.  Taking antioxidants can help to remove some of these free radicals from our system.

The herb Cats Claw is gaining a reputation as a potent antioxidant.  Ginkgo Balboa and St Mary’s Thistle are also good free radical scavengers.  Green tea is a good antioxidant and is becoming very popular.

 Special needs of Menopause

Women going through menopause have specialised needs, thankfully there are several good supplements and natural products on the market that can help to see you through this difficult period.

Herbs that contain natural oestrogen or progesterone:

• Black cohosh
  

• Passion flower
  

• Mexican wild yam
  

• Liquorice
  

You might also find Evening Primrose oil or Dong Quai helpful at this time.  Soybeans are rich in oestrogen and try including linseed and dates in your daily diet.  There are some very good formulas on the market and it’s worth shopping around to find one that suits your needs.

 Men’s Needs

As men start to age they might find their energy levels drop.  The herb Tribulas is now enjoying new popularity as it can help to increase stamina and endurance.  Zinc is especially important for men as it assists in healthy functioning of the reproductive organs and the prostrate.  Ginseng is also an excellent general tonic and is good for stress or as a pick me up after an illness or flu.  It is also an energy boost when hard physical work is called for.

 Some sources of zinc

• oysters
  

• whole grain bread
  

• cereals
  

• chicken
  

• lean beef
  

• lamb.

  Other Supplements

Fish oil, Flax oil, Garlic, Kelp.  These supplements are also worth a mention.  In the last few years natural health products have come a long way, there is no shortage of information and many health shops have qualified naturopaths on their staff.  Before you start on a course of vitamins or herbal preparations take the time to check out your options.  Decide on the area of concern, then be as specific as possible when you ask for advice