Direct sources of vitamin A predominantly come from animal products such as cheese, eggs, oily fish, liver, milk, and yoghurt. For a plant option, it's important to consider beta carotene as this can be converted by the body to Vitamin A. For a boost of beta-carotene make sure to load up on yellow, red, and green (leafy) vegetables such as spinach, kale, carrots, and red pepper. If a sweet juicy option is more what you’re craving, try yellow fruits such as mango and apricots.
Vitamin B6 showstoppers include poultry, peanuts, soya beans, oats and bananas
If you’re plant-based vitamin B12 is one nutrient you’ll have to supplement with as unfortunately, you can only source B12 from plant-based sources. Good options for vitamin B12 are, however, milk, cheese, fish, eggs, meat, and some fortified cereals.
Vitamin C is in plentiful supply and one vitamin that you're probably already consuming plenty of with a healthy balanced diet. Some of our favourite sources include citrus fruit, pepper, strawberries, blackcurrant, and broccoli.
The sunshine vitamin of the mix! When it comes to winter in the UK sunshine is far from plentiful, so it is advised that we all supplement vitamin D especially if you follow a plant-based diet. The small number of foods you can however find vitamin D in include oily fish, red meat, liver, egg yolks and fortified foods.
Looking at zinc our heroes include meat, shellfish, dairy products, and bread
Selenium is another one for our plant-based warriors to watch out for! Selenium is a key one to consider when looking out for our immune system with sources including, Brazil nuts, fish, meat, and eggs!
It’s all things green when it comes to folate, we’re talking broccoli, brussel sprouts, leafy green veg and peas!
Contrary to common belief, red meat isn’t the only source of iron…beans, such as edamame beans and kidney beans, as well as nuts, dried fruits and fortified cereals also pack a punch of iron!