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The vitamin-rich foods that could improve your health

  If you are missing certain vitamins from your diet your health could start to suffer.

Rather than resorting to buying expensive supplements, many dieticians claim it is much more effective to get your vitamins from foods as they are more easily absorbed by the body.

To help you get all the vitamins you need, here is a guide to the foods you should be eating if you are missing certain nutrients from your diet.

THE FOODS TO EAT FOR THE VITAMINS YOU'RE MISSING

Iron: - Iron is found in both animal and plant-based foods, but is better absorbed from animal foods. The best animal sources are cockles, mussels, liver, kidney, lean beef and other red meats, pilchards and sardines. The richest vegetables sources include breakfast cereals, pulses (especially chickpeas), dried fruit (especially figs), avocados, nuts, deep green vegetables, whole grain cereals and plain chocolate.

Vitamin B12: - The best sources are lamb's liver, mussels, oysters, sardines, herring, anchovies, rabbit, scallops and prawns, skate, salmon, tuna, eggs, lean beef and Cheddar cheese.

Vitamin B2: - Yeast extract, lamb's liver, Shreddies, Special K, Grapenuts, Weetabix and Bran Flakes are all good sources as are vegetable pate, liver pate, roast venison, goat's cheese, Cheddar cheese and eggs.

Vitamin B6: - Wheatgerm, turbot, Fruit and Fibre cereal, All Bran, lentils, salmon, turkey (light meat), squid, walnuts, lean beef, chicken breast, hazelnuts, swordfish, baked potato.

Magnesium: - Nuts, whole grain

Essential fatty acids: - Opt for oily fish such as tuna, salmon, kippers, linseed oil, safflower oil, evening primrose oil, grapeseed oil, walnut oil, soya oil, corn oil, sesame oil, margarine, sunflower seeds, pine nuts, Brazil nuts, pumpkin seeds, almonds, cashew nuts, olive oil, pistachio nuts, linseeds, oatcakes, hazelnuts, soya flour, quail, butter, rabbit.

Zinc: - The richest sources include seafood, especially oysters, lean beef, whole grain cereals, sardines, liver, kidney, chickpeas and lentils. Milk and dairy products also contain some zinc.

Folic acid: - Yeast extract, chicken livers, black-eye beans and soya beans are some of the best sources. Grapenuts, soya flour, wheatgerm, Special K, Cornflakes, lamb's liver, chickpeas, asparagus, baby sweetcorn, purple sprouting broccoli, Swiss-style muesli, red kidney beans, Brussels sprouts also contain good amounts.

Vitamin E: - Choose wheatgerm oil, sunflower oil, safflower oil, polyunsaturated spread, sunflower seeds, hazelnuts, sun-dried tomatoes, almonds, rapeseed oil, cod liver oil, mayonnaise, corn oil, soya oil, groundnut oil, pine nuts, plain popcorn, marzipan, peanuts, Brazil nuts, sweet potatoes, crisps, peanuts, raisins and tomato puree.

Vitamin A: - The best sources are cod liver oil, liver and kidney. Smaller amounts are found in butter, full-fat dairy products and margarine, oily fish and eggs.