Omega-3 

Why does my body need it?
Omega-3 fatty acids are required to help maintain healthy brain function and vision. Vegetarian flax seed oil is a rich source of Omega-3 alpha Linolenic acid. Your body converts this into DHA (docosahexanoic acid) and EPA (eicosapentanoic acid). DHA is important because it plays a structural role in the cells of your central nervous system. EPA is required for optimal brain function and cell signalling(when your nerve cells communicate with each other).

Where can I get this in my diet?
► Fatty fish such as salmon, mackerel and sardines
► Seeds including flax seed (vegetarian source)

Vitamin A 

Why does my body need it?
Vitamin A is needed for the production of rhodopsin, a pigment that helps to maintain healthy vision, especially night vision where it helps your eyes to adjust from bright light to darkness.

Where can I get this in my diet?
► Carrots
► Eggs
► Milk

Vitamin D

Why does my body need it?
Vitamin D helps your body to absorb an important mineral called calcium and by doing this it helps you to have strong bones and teeth. Vitamin D is also known as the ‘sunshine vitamin’ as your body can make this when exposed to a certain amount of sunlight.

Where can I get this in my diet?
► Eggs
► Fortified margarine
► Oily fish
► Milk

Vitamin E 

Why does my body need it?
Vitamin E is an antioxidant that helps to protect your cell membranes. Vitamin E can help protect your body from free radicals (molecules that cause damage to cells).

Where can I get this in my diet?
► Nuts (e.g. almonds) and seeds (e.g. sunflower seeds)
► Green leafy vegetables
► Whole grains