Nutrient Guide

You may be wondering about the role of the specific nutrients in the Wellwoman products. The information below explains why your body needs each nutrient and what its dietary sources are.

Biotin

Why does my body need it? Biotin plays a role in supporting normal psychological function and a healthy nervous system. it also contributes to normal hair and skin.

Where can I get this in my diet?

  • Almonds
  • Wholegrains
  • Egg
  • Cauliflower

Chromium

Why does my body need it? Chromium helps to maintain your body's blood glucose levels and contributes to normal nutrient metabolism.

Where can I get this in my diet?

  • Potatoes
  • Garlic
  • Broccoli
  • Grapes

Copper

Why does my body need it? Copper is a co-factor in the absorption of iron. It also contributes to normal hair and skin pigmentation.

Where can I get this in my diet?

  • Almonds
  • Lentils
  • Asparagus
  • Mushrooms

Folic Acid

Why does my body need it? Folate contributes to blood formation and has a role in cell division. It also reduces tiredness and fatigue

Where can I get this in my diet?

  • Spinach
  • Bread
  • Fortified cereals
  • Chickpeas
  • Citrus fruits

Iodine

Why does my body need it? Lodine contributes to the normal growth of children. It is also important in normal thyroid function.

Where can I get this in my diet?

  • Shellfish
  • Sea salt
  • Sesame seeds
  • Soybeans
  • Free-range eggs
  • Cod

Iron

Why does my body need it? Iron contributes to the cognitive development in children. It is also vital in the formation of red blood cells and haemoglobin and therefore assists with oxygen transport in the body.

Where can I get this in my diet?

  • Red meat
  • Liver
  • Beans
  • Dried fruit (e.g. apricots & raisins)

Magnesium

Why does my body need it? magnesium helps to support healthy energy metabolism, a healthy nervous system and normal muscle function, bone and tooth formation.

Where can I get this in my diet?

  • Sea food
  • Green leafy vegetables
  • Dairy products
  • Brown rice

Manganese

Why does my body need it? Manganese contributes to normal bones and connective tissue. It also helps with energy metabolism.

Where can I get this in my diet?

  • Pecans
  • Brown rice
  • Avocados
  • Pineapple
  • Pulses

Niacin (Vitamin B3)

Why does my body need it? Niacin is used by your body to help release energy from food. It also helps to maintain a healthy nervous and psychological function.

Where can I get this in my diet?

  • Turkey
  • Wheat flour
  • Eggs
  • Milk
  • Peanuts

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 for example is a rich source of Omega-3 alpha-Linolenic acid and so is fatty fish. 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.

Where can I get this in my diet?

  • Fatty fish such as salmon, mackerel and sardines
  • Seeds including flax seed (vegetarian source)
  • Walnuts
  • Eggs

Pantothenic acid

Why does my body need it? Pantothenic acid assists with normal mental performance and supports energy metabolism.

Where can I get this in my diet?

  • Beef
  • Chicken
  • Eggs
  • Tomatoes
  • Broccoli

Riboflavin (Vitamin B2)

Why does my body need it? One of its important functions is that it contributes to the maintenance of normal red blood cells. It also supports energy metabolism and protects cells from oxidative stress.

Where can I get this in my diet?

  • Bananas
  • Eggs
  • Yoghurt
  • Milk
  • Almonds

Selenium

Why does my body need it? selenium protects cells from oxidative stress. It is also important in helping to maintain a healthy immune function.

Where can I get this in my diet?

  • Brazil nuts
  • Tuna
  • Turkey
  • Spinach

Thiamin (Vitamin B1)

Why does my body need it? Your body requires thiamin so that it can help convert carbohydrates from the food you eat into energy. It also contributes to the normal function of the heart.

Where can I get this in my diet?

  • Fortified breakfast cereals
  • Whole grains
  • Rice
  • Meat

Vitamin A

Why does my body need it? Vitamin A supports normal vision, normal skin and the immune system function.

Where can I get this in my diet?

  • Carrots
  • Eggs
  • Green leafy vegetables
  • Apricots

Vitamin B6

Why does my body need it? Vitamin B6 contributes to normal red blood cell formation and to the reduction of tiredness and fatigue. It also supports a normal nervous system and psychological function.

Where can I get this in my diet?

  • Fish
  • Poultry
  • Potatoes
  • Wholegrains
  • Milk

Vitamin B12

Why does my body need it? Vitamin B12 helps your body to release energy from food and supports a healthy nervous system.

Where can I get this in my diet?

  • Salmon, Cod
  • Eggs
  • Meat
  • Cheese

Vitamin C

Why does my body need it? Vitamin C is an important nutrient, which can help protect the cell from oxidative stress. It is required for the production of collagen, a protein found in your bones and skin. Vitamin C is also needed by your body to absorb iron from food.

Where can I get this in my diet?

  • Citrus fruits (e.g. oranges and kiwi fruits)
  • Potatoes
  • Broccoli
  • Dark green leafy vegetables

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. It also supports normal immune system function. Vitamin D is 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 helps to protect your cells against oxidative stress.

Where can I get this in my diet?

  • Nuts (e.g. almonds) and seeds (e.g. sunflower seeds)
  • Green leafy vegetables
  • Whole grains
  • Avocado

Zinc

Why does my body need it? Zinc is required to maintain proper functioning of your immune system and cell growth. It supports normal skin, hair, nails and bones.

Where can I get this in my diet?

  • Beef
  • Cheese
  • Mushrooms
  • Seeds
  • Cocoa and Chocolate
 
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Alexandra Phillips

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