Vitamins and minerals

Vitamins and minerals are natural substances found in a wide range of foods. They are essential to maintain a healthy body. Scientists have defined specific daily amounts necessary for good health.

Why are they good for us?

Vitamin A stimulates new cell growth, keeps cells healthy and can help us see in dim light. Get your Vitamin A from vegetables like pumpkin, carrots, kumara, spinach and broccoli.

Vitamin B releases the energy from food, and is good for our nervous system. Green vegetables contain Vitamin B.

Vitamin C is used in tissue repair, helps the immune system by fighting against infection and helps our health in general. Vitamin C also helps us absorb the iron in food. Capsicums and parsley are excellent sources of Vitamin C with significant amounts in broccoli, Brussels sprouts, cabbage, cauliflower, spinach, radishes, peas, beans, asparagus. Potatoes, turnips, tomatoes, kumara, spring onions, lettuce and leeks also have Vitamin C.

Vitamin K helps blood to clot. Turnips, broccoli, lettuce, cabbage, asparagus, watercress, peas and green beans all have Vitamin K.

Calcium is necessary for healthy teeth, bones, hair and nails. Spinach, parsley, broccoli, celery, leeks, spring onions, cabbage and carrots contain calcium.

Potassium controls our muscles and nerves and may be important in preventing high blood pressure. All vegetables contain potassium.

Iron is essential for our red blood cells so that oxygen can be carried around the body. Our bodies can more easily absorb the iron in vegetables when vegetables high in Vitamin C are also eaten. Spinach, silverbeet, parsley, leeks, broccoli and mushrooms are good sources of iron.

Avoid loosing valuable vitamins in preparation and cooking by:

Leaving the peel on as it contains vitamins as well as fibre.
Using a sharp knife. A blunt knife causes cell damage which leads to Vitamin C loss.
Cooking vegetables as soon as they are prepared. Don’t soak them in water as water-soluble vitamins (B and C) will be lost.
Using a small amount of water, or preferably, steam vegetables. Save the cooking water and use it in soups, stocks, gravies or enjoy as a drink.

Vitamins and minerals

Vitamins and minerals are natural substances found in a wide range of foods. They are essential to maintain a healthy body. Scientists have defined specific daily amounts necessary for good health.

Leaving the peel on as it contains vitamins as well as fibre.

Using a sharp knife. A blunt knife causes cell damage which leads to Vitamin C loss.

Cooking vegetables as soon as they are prepared. Don’t soak them in water as water-soluble vitamins (B and C) will be lost.

Using a small amount of water, or preferably, steam vegetables. Save the cooking water and use it in soups, stocks, gravies or enjoy as a drink.