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liver, fortified cereals, dried fruit and nuts. It can be difficult to absorb iron from some foods therefore it is advisable to take Vitamin C-rich foods with non-meat sources of iron and to reduce intake of caffeinated drinks. Note: Avoid liver while pregnant as the high Vitamin A content may be harmful.

4. Vitamin D (0.01mg)

Vitamin D helps to regulate levels of calcium and phosphate, both of which are needed for healthy bones and teeth. As such, Vitamin D can help prevent osteoporosis and is also thought to help prevent some cancers. While there are very few known food sources of Vitamin D, it is usually obtained from the sun however, it is not needed every day as it can be stored in the body. Oily fish and eggs are good sources and there are vegetarian and vegan alternative sources including fortified cereals and dairy products. Liver is a good source but should not be eaten more than once a week due to the high Vitamin A content.

5. Calcium (700mg)

Along with Vitamin D and other nutrients, calcium promotes bone strength and health as well as helping with blood clotting and muscle contraction, including the heart. Dairy products are one of the best sources of calcium although there are many other sources including green leafy vegetables such as broccoli, cabbage and okra, nuts, especially almonds, sesame seeds, tofu and soya.

6. Selenium (0.06mg)

Selenium is a trace element required in only small amounts which supports the immune system and helps to fight free radicals which may contribute to chronic diseases such as cancer and heart disease. Selenium also plays a role in thyroid function and helps to reduce inflammation. Sources of selenium are Brazil nuts, sunflower seeds, fish, shell fish and red meat.

7. Antioxidants (40mg RDA for Vitamin C)

The most valuable and most readily available antioxidant is probably Vitamin C although there are many other antioxidants including selenium, Vitamin A, Carotenoids and B vitamins. Drawing on what appears to be the most efficient source, Vitamin C has other benefits including protection for the brain, protection against stress and even helping to stave off the common cold. Sources of Vitamin C include citrus fruits such as orange, grapefruit and lime as well as other fruits such as papaya and kiwi. It is also obtainable from other foods including bell peppers, broccoli and whole foods including whole grains and unprocessed meat.

8. Vitamin K (1 microgram (0.001mg) per kilogram (2.2lb) of body weight)

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