Vitamins and minerals your body needs

Our bodies require a variety of vitamins and minerals to get the essential nutrients they need to function properly each day. Most people will get these nutrients from eating a balanced and varied diet, but you can also take extra vitamin and mineral supplements to boost certain levels of a particular nutrient. Where appropriate, you should seek advice about taking supplements, for example if you have a deficiency of a certain vitamin or mineral.

In this blog, we will be looking at the different vitamins and minerals our bodies need, as well as where we can get them from and what they do.

Vitamin A

Vitamin A helps our immune systems work properly, keeps our skin healthy and helps with vision in dim light. Foods that contain a good source of vitamin A include: cheese, oily fish, eggs, carrots, sweet potatoes, mango and apricots.

B Vitamins and folic acid

There are many different types of Vitamin B that can improve energy production and improve the body’s immune system. From Thiamin, also known as vitamin B1, to vitamin B12, these key nutrients can be found in a whole variety of foods. From meat and eggs to vegetables such as broccoli and potatoes, B vitamins are a crucial group of nutrients our bodies need.

Vitamin C

Vitamin C has a number of important functions, including helping to keep cells, skin, blood vessels and bones healthy, as well as helping with wound healing. Foods that contains a good source of vitamin c include fruit and vegetables such as oranges, strawberries and broccoli, sprouts and potatoes.

Vitamin D

Helping to regulate the amount of phosphate and calcium in our bodies, vitamin D is needed to keep our teeth, bones and muscles healthy. Foods that contain a good amount of vitamin D include egg yolks, red meat, liver and fortified foods such as fat spreads.

Vitamin E

Found in a range of foods including nuts and seeds, wheatgerm and olive oil, vitamin E will help to maintain healthy eyes and skin, as well as strengthening the immunes system to fight off illness and infection.

Vitamin K

Vitamin K helps wounds heal in the correct way and is needed for blood clotting. It can be found in vegetable oils, leafy greens and cereal grains.

Calcium

As well as helping to strengthen bones and teeth, calcium also regulates muscle contractions.  It can be found many different foods including milk, cheese nuts, soya and leafy vegetables such as broccoli and cabbage.

Iron

Important for the function of red blood cells which carry oxygen around the body, iron can be found in foods such as meat, nuts, beans and dried fruits such as apricots.

As well as these vitamins and minerals, there are many others that are required for the normal function of the human body. Here at Vitamin Buddy, we want to ensure you’re getting the vitamins you need, which is why we provide a range of supplements to support a healthy and balanced lifestyle. Take our free quiz to find out the optimal supplement plan for you, or get in touch to speak to our dedicated team!

There’s no better feeling than jetting off to sunnier shores for a week or two, hopping in the car for a spontaneous week away or even travelling for business for a change of scenery from the office.

However, travelling can be incredibly stressful, especially if you are travelling with a large family, face delays or find yourself manoeuvring complex roads and heavy traffic!

After all, getting from A to B during busy periods is enough to leave even the calmest person hot under the collar.

But don’t worry, there are lots of ways that you can stay calm during travel chaos…

Travel during off peak times

Although it’s easier said than done, travelling during off peak times can make your journey a whole less stressful. After all… manoeuvring masses of people or battling through heavy traffic and congested roads can add a huge amount of stress to your travel schedule.

So when planning any trip, make sure you travel on days and times that are not as busy and always avoid the busy morning commute if you can!

Pack whatever you need to distract you from the chaos

If you are travelling during rush hour or have a long journey ahead of you, make sure you pack plenty of items that will distract you and help to pass the time during travel chaos.

From your favourite book and music through to a tablet with all your favourite films and TV shows downloaded and ready to watch, there are lots of ways that you can distract yourself during major delays!

If you are travelling with little ones in tow, colouring in books, their favourite toys, puzzles and travel games also help!

Make sure you are packed and good to go a few days before you travel

One of the major causes of stress when travelling is last minute packing and of course, that dreaded fear that when you arrive at the airport you have forgotten a necessity!

So instead, make sure you plan and pack in advance! Right a list of everything you need and tick it off as you pack! Being prepared and ready to go in advance will do wonders for your stress levels and sanity!

Be mentally prepared for delays and conflicts

It’s not unusual for there to be some sort of delay on your travels, whatever mode of transport you choose to use.

However, accepting that there could potentially be an issue can actually help to reduce a large proportion of your anxiety prior to travelling. 

Always leave earlier than you think

A major cause of travel anxiety is feeling rushed. With this in mind, you should always leave earlier than you think to ensure that delays, traffic or any other issues doesn’t have such a huge impact on your travel plans.

This means that if you are running behind schedule, you won’t turn into a ball of stress due to cutting it fine.

Finally, try and enjoy the process!   Whether you enjoy a pre-flight beverage or grab a bite to eat at the train station before you travel, there’s lots of ways that you can make travelling an enjoyable experience.

Everyone loves a Mediterranean diet. From fresh fruit and vegetables and delicious oils through to beautifully cooked meat and fish, there’s just something about Mediterranean dishes that whisks you off to sunny shores and beautiful landscapes.

Eating a diet of fresh, wholesome foods can do wonders for your health, happiness and wellbeing.

And there are many benefits that come hand in hand with a true Mediterranean diet.

Preventing heart disease and strokes

Due to the fact a traditional Mediterranean diet consists of large quantities of fresh fruit, vegetables, nuts and fish, it has been proven to reduce your risk of developing serious mental and physical health problems.

For example, a Mediterranean diet limits your intake of processed foods and red meat, meaning you are less likely to develop heart disease.

Reducing your risk of developing Alzheimer’s

There has also been a significant amount of research that has proven that the Mediterranean diet can also help to reduce your risk of developing Alzheimer’s by reducing your blood sugar levels, overall blood vessel health and cholesterol levels.

After all, they do say that people living in the Mediterranean live longer and happier lives.

Improving your agility

As you age, your body naturally begins to deteriorate, however, a Mediterranean diet has been proven to reduce your risk of developing muscle weaknesses as well as other signs of frailty by as much as 70%.

At the same time, research has also indicated that consuming a diet rich in fruit, vegetables and fish can also reduce your risk of dying at any age by as much as 20%.

Preventing Type 2 Diabetes

As well as helping you to maintain a healthy weight, a Mediterranean diet also helps to prevent Type 2 Diabetes. This is because the diet is rich in fibre, which naturally digests slowly, preventing swings in blood sugar.

How can you change your eating habits to a Mediterranean diet?

The Mediterranean diet is not only delicious but it is also easy to follow and factor into your daily eating habits, and you don’t even need to hop on a plane to experience and enjoy the delights of this diet.

Here’s how you can factor the Mediterranean diet into your life:

Eat lots of fruit and vegetables including sliced tomatoes drizzled with olive oil, salads, home made soups and sharing platters loaded with olives, nuts and plenty of veg!

Factor seafood into your diet.

As part of this diet, you should be eating at least two portions of seafood twice a week. Whether you love tuna, salmon, sablefish or sardines, or mussels, clams and oysters are more your thing, there’s lots of ways that you can factor a healthy dose of seafood into your diet.

Eat dairy products in moderation

Limiting your intake of dairy is a major part of a Mediterranean diet and the USDA stipulates that saturated fat should be limited to no more than 10% of your daily calorie intake!

Finally, one of the main advantages of the Mediterranean diet is its incredible variation, meaning there is something for everyone.

Happiness and health come hand and in hand, so prioritising both should be high on your agenda.
This starts by living a healthy, well-rounded life that’s fulfilling, positive and, most importantly, happy.

There are lots of ways to help ensure you remain happy, healthy and fulfilled everyday of your life. Here are our top tips…

Exercise

Exercise is key to your health and happiness. After all, a significant amount of research has proven that regular exercise can not only help to boost your mood but it can also increase your self esteem and help you to sleep better.

This is due to the endorphins in your body, which are released when you exercise. Fitness experts recommend that all of us should be doing at least 30 minutes of physical activity per day.

And exercise needn’t be something that you dread! There are plenty of fun ways to stay fit and healthy without having to hit the gym.

 

Eat Well

Eating well can have a huge impact on your health, happiness and wellbeing. This is because eating a well balanced healthy diet packed with plenty of fruit, vegetable and protein has also been proven to improve your mood and health.

With this in mind, you should pay close attention to what you eat, especially when it comes to avoiding processed foods, sweets, chocolate and excessive carbs!

At the same time, you should also watch your alcohol intake.

 

Take time for you

Life can be stressful at times. After all, juggling work, family and friends can be difficult.

However, finding true peace of mind is paramount to your general health and wellbeing.

With this mind, you should always take time out of your day to relax, unwind and do the things that make you happy, whether that’s reading a book or enjoying a long soak in the tub.

At the same time, you should evaluate the things in your life that are making you stressed in order to free up more time for you and cut out the day-to-day stresses and worries that have a negative impact on your life.

 

Don’t compare yourself to other people

Not everyone lives their life on the same timeframe or in the same way. So don’t let a skewed and often unrealistic perception of reality get you down.

Instead, you should put all of your energy into living a life that makes you happy and achieving your own personal goals. Spend some time reflecting on where you are now and where you want to be.

 

Write down what you are grateful for

Writing down the things in your life that you are grateful is a great way to build more happiness.

So, when you wake up in the morning remind yourself what you are grateful for and why. This will instantly alter your thoughts and create a positive mind-set for the day ahead.

With the demands of everyday life often pulling us in all manner of different directions, it’s easy to see why life can become overwhelming at times.

From juggling work and family through to finding the time for friends and other commitments, everyday stresses can come from all directions, having a huge impact on your mental and physical health.

This is why self-care is so important and learning how to manage life’s stress is paramount to your wellness.

We’ve created a helpful guide outlining 5 ways that you can overcome everyday stress. We hope you find it helpful.

Exercise

Exercise is integral to your everyday health and wellbeing however, it can also play a major role in reducing stress.

With this in mind, you should find the time to exercise 30 minutes a day. And whether you enjoy swimming, walking or running, or you enjoy exploring new places, there’s lot of ways that you can stay fit and healthy without it being so much of a daily chore.

Exercise has also been proven to lift your mood and it can also help you to sleep better at night too.

A healthy diet

A healthy diet is also extremely important as it will not only help you to feel better in general but eating a well balanced diet can also have a huge impact on your mood, healthy and wellbeing.

So make sure your meals are jam packed with plenty of protein, fruit, vegetables and whole grains. After all, if you are consuming foods that will make you feel tired and lethargic this can actually cause you to feel more stressed.

Find time for you

Don’t be afraid to admit when you need a rest. We all need a break from everyday life from time to time and some much needed down time can help your mind and body to de-stress.

Plan a few hours a week for you and whether you simply relax with a good book, take yourself off to a spa or catch up on your favourite TV show, make sure that you do not compromise on your time.

Slow down

Life can be extremely busy, especially when it comes to juggling work, family, friends, hobbies and everything else that life throws at us.

But it’s important that you find ways to slow down too! For example, rather than frantically trying to make it to work on time, make sure that you leave earlier than you need to so you can have a pleasant and stress-free commute! It’s making small changes like this that can really make a noticeable difference.

Your hobbies are important

And finally, your hobbies are important as any other aspect of your life. Often a form of escapism, having a hobby that you enjoy can help to relieve stress.

It doesn’t even need to take up a large proportion of your time either. Dedicating a few hours a week to a hobby that makes you feel good can do wonders for your happiness and mental health!

Fatigue and an overwhelming feeling of tiredness can’t always be relieved by rest, and it’s more common than not to have low energy levels in our fast-paced modern world. You might find yourself constantly moving from one task to another, not having the time to listen to your body and truly take time for yourself. Or maybe your chronic tiredness is making you feel low and you are struggling to even get out of bed each morning.

To those familiar with this feeling, there are some self-help ways you can combat tiredness.  We’re sharing our top 5 tips to help you control you fatigue and boost energy levels.

 

Eat a balanced diet

Following a healthy and balanced diet has numerous benefits including boosting those all-important energy levels. Ensure you are getting enough nutrients from fresh, whole foods and eating a variety of food groups to sustain your energy levels throughout the day.

Get moving!

Exercise is probably the last thing on your mind if you’re feeling tired, but the more you get moving, the less tired you will feel in the long run. Whether it’s a 10-15 minute walk or a 3 mile run, any exercise is beneficial.

Incorporate vitamin capsules into your diet

All B vitamins are essential for energy production. Taking a vitamin B complex can ensure all necessary vitamins are present in an optimal dose to help reduce tiredness and increase alertness and brain function. Vitamin B12, which you’ll find in a vitamin B complex, is also beneficial for improving energy levels as it can affect the function of the nervous system and brain. Magnesium and iron supplements can also be used as a sleep and rest aid.

Cut down on stimulants such as caffeine and alcohol

If you cut down on caffeine and alcohol consumption, you will find your body feels less tired. Although caffeine is usually used to boost energy levels, The Royal College of Psychiatrists recommend that anyone feeling fatigued should cut it out. Alcohol can also disturb sleep and prevent your body from sleeping as deeply, thus causing you to feel tired the next day even if you’ve had a full 8 hours sleep.

Drink more water

Keeping your body optimally hydrated is essential when it comes to fighting fatigue. Dehydration can lead to low energy levels, and also interrupt your sleep by drying out your mouth and nasal passages. Not only will drinking more water improve feelings of fatigue, it is also said to have beneficial effects on happiness, calmness and positive emotions.

It is important to note that if your fatigue and low energy levels are interfering with your day-to-day life, you should make an appointment to see your GP as it can be a sign of an underlying condition.

 

 

 

In the quest to lead a healthy lifestyle, you may be considering adding vitamins into your daily routine. Diets don’t always go to plan, so it’s important that we give our bodies the vitamins and minerals that they need. When we nourish our body with what it needs, we not only experience physical benefits, but also mental benefits that are crucial to living a fulfilled and happy life.

That being said, we understand that it can be difficult to know what exactly your body may need in terms of vitamins. There are so many to choose from and it can become overwhelming. Your doctor will be able to answer your exact questions about any potential deficiencies, but there are some vitamins that can be beneficial to everyone. With that in mind, we’re discussing 3 vitamins that can improve your everyday health…

Vitamin C

Probably one of the most widely talked about vitamins, vitamin C can boost the immune system, helping you to fight off illness. A simple vitamin C supplement added to your routine can also contribute to the normal functioning of the nervous system and psychological functions. It can also contribute to normal collagen function for your teeth, skin, gums and cartridge, as well as reducing tiredness and fatigue.

Vitamin C can be naturally found in citrus fruits, chillies, tomatoes and leafy greens.

Vitamin D

Naturally absorbed through sunlight, vitamin D and is found in only few foods including: fish liver oils, salmon, tuna, milk and dairy products. If you don’t get the right amount of vitamin D, it can lead to depression and tiredness to aches in the bones. By adding a vitamin D supplement to your daily routine, you can contribute to the maintenance of normal bones, teeth and muscle function, normal blood calcium levels and healthy function of the immune system.

Vitamin B12

Vitamin B12 is a member of the Vitamin B family and also known as cobalamin. It is particularly important for vegans to supplement with B12 as it is mainly found in meat and dairy, and the body cannot produce the vitamin by itself. Contributing to a normal psychological function and the normal function of the nervous system, vitamin B12 also helps to reduce tiredness and fatigue. Try switching out your morning coffee for a vitamin B12!

Vitamin B12 can be naturally found in liver, beef, pork, eggs, milk, cheese and fish.

As well as these 3 vitamins, there are many other supplements that can support a healthy and balanced lifestyle. Here at Vitamin Buddy, we want to make health easy and help you get the vitamins you need. Take our free quiz to find out the optimal supplement plan for you, or get in touch to speak to our dedicated team!

 

Beetroot dip

Healthy snacking couldn’t be easier when you are presented with this gorgeous purple dip. This beetroot dip it’s not a hummus, but it’s made with buttery beetroots and nutty walnuts.

HEALTH BENEFITS

Beetroot dip

 Print Recipe

 Serves: 6  Cooking Time: 45min

INGREDIENTS

  • 4 large beetroots
  • 100g walnuts (makes 2 handfuls)
  • Small bunch of thyme (10g) – leave a few to decorate
  • 1 1/2 tbps balsamic vinegar
  • One glug of olive oil

INSTRUCTIONS

1

Wash the beetroot and place in a pot and cover with water. Simmer for around 40min. If you are pressed by time you can use pre-cooked vacuum beetroot.

2

After they cooked, cut the top (where the leaves were) and then quarter. Put all ingredients in a food processor fitted with an S blade. Blitz until smooth.

3

Place in a bowl and serve with rocket and warmed tortillas or with raw veggie sticks.

The words ‘holiday’ and ‘diet and training’ are not usually found in the same sentence for most. That being said, a holiday can be a great opportunity to not only unwind and relax but to take a diet breakde-load and take an active recovery from training.

  1. Diet Break

Going on holiday (especially to a foreign country) is a great way to try out new foods and appreciate local delicacies. A diet break during this period is an ideal tool to give yourself flexibility whilst still adhering to your dieting protocol.

A diet break is where you increase your total caloric intake to maintenance level or just slightly above for a period of a 1-4 weeks (sometimes this can be longer). The benefits of doing this on holiday means you can eat extra calories at the all-inclusive hotel you may be staying at but provides you with an element of control and discipline so you don’t go overboard.

Try and stick with a high protein breakfast and lunch with moderate carbs and fats so you leave yourself room for an ‘enjoyable’ dinner in the evening e.g. pizza and a couple of cocktails.

During this period of lets say a week or two, you may put on a couple of pounds but think of it as taking one step back and two steps forward.

A diet break can actually reset your metabolism if you’ve been in a long cutting phrase previously, which means when you come back to your diet and macros after holiday, you may be able to lose fat at a quicker rate than before.

  1. De-load

Taking a de-load is a solid option to use on holiday in regards to training.

De-loading basically means “taking a reduction in training volume and intensity for the purpose of recovery, injury prevention and improved performance.” In this case, the purpose is for a holiday. If you are able to have access to a gym on holiday still train and hit all your muscle groups but do it  with a reduced load and intensity.

For instance, if you’re hitting a 4 day split usually back homeopt for a 2 day split (upper, lower) for that week. This will mean all the muscle groups will be worked and targeted but it won’t be a burden on your time and will allow you to still go out and do the things you would on a holiday.

In regards to volume, if you’re reducing your frequency of training (like in this case doing 2 days instead of 4), keep the volume the same. So if you usually do 4 sets of 100kg on back squat then keep this the same or even increase it if you feel like it.

If you’re de-loading by sticking to training 4 days per week or (or whatever your usual training frequency is) then reduce volume. If frequency is staying the same, I’d recommend working within 40-60% of your 1RM if weight training. If you’re working to an RPE scale (Rate of Perceived Exertion), opt for an RPE of 6/7  which would mean light weight with a moderate force. In layman’s terms, just chill out and take it easy with your training!

Like a diet break, taking a de-load for a week or two can actually improve performance and cause you to come back stronger and more refreshed when you go back to your normal program.

  1. Stay Active/Active Recovery

Keeping active and taking an active recovery whilst on holiday is a great way to unwind, visit new places and partake in physical activity that isn’t straining.

An active recovery is similar to a de-load where you reduce intensity and volume but an active recovery means you can opt for exercise that isn’t related to your training program at all e.g. swimming, going for a brisk walk etc.

If you’re going on holiday for a week, try and keep active everyday by either going for an evening walk, surfing, doing yoga, hiking or going for a bike ride.

The point of doing this is that it will keep your energy expenditure at a moderate to high level during the days where you aren’t training.

This extra exercise will not only help account for the extra calories you may be eating at the all inclusive hotel but actually make you feel better physically and psychologically afterwards.Anecdotally, many people feel better when they exercise daily. Movement has the capability to elevate mood among other positive attributes.

Bear in mind that it is easy to push yourself too hard when doing an active recovery. Just make sure the exercise you do isn’t too strenuous and make sure it’s enjoyable!

Similarly with a night out, many of us can feel apprehension and anxiety about eating out whist on a diet, especially if we’re tracking macros and trying to be accurate with the measurements we put into My Fitness Pal (MFP) .

Again this is perfectly natural, but the first step is to NOT STRESS. One meal eating out during weeks of dieting isn’t going to ruin your progress. As long as you follow certain steps to account for the calories you’re eating and don’t go overboard, you’ll be able to enjoy such social events and still be on track with your fitness progress.

I will go over steps like Tracking Restaurant FoodIntermittent FastingEating Higher Protein Early In The Day and Doing Extra Cardio.

  1. Tracking Restaurant Food

Many restaurants and food places have the nutritional data available of what they serve on their website  and/or on MFP.

If you’re eating at places such as Nandos, Subway, Itsu, Starbucks and other mainstream food chains you can actually track what you eat and input the data into MFP. If you’re doing this, just make sure the food fits your calorie and macronutrient goals (proteins, carbs and fats) for that day.

Although portion sizes do vary in these restaurants, the generic data found on their website or MFP will suffice to keep you on track and give you an idea of roughly the caloric and macronutrient content.

The same is applicable for supermarket meal deals. Scan the barcode of the item and input it into MFP. Again, just make sure the food fits your macros.

  1. Intermittent Fasting (IF)

Similarly to a night out, Intermittent Fasting is a great tool to use If you’re going for food in a restaurant, especially if it is later in the day/evening.

IF is where you push your first meal back until later in the day so you can eat in a smaller, window thus ‘fasting’ for a short period in the morning.

For instance, if you’re going out to eat at 7pm you can fast up until 1pm (lunch time) cutting out your morning meal. Suppress your appetite if need be with some caffeine if you feel hungry in the morning, then eat normally for the rest of the day from lunchtime.

You can use the calories that you essentially ‘skipped’ in the morning for later on in the evening for when you eat out. If you usually have a 500 calorie breakfast in the morning, those extra 500 calories can be added onto your evening meal if you’re eating out so you can enjoy yourself with a big meal and be flexible with your food choice.

You can obviously auto-regulate the amount of calories you leave yourself, depending on the restaurant you’re planning on going to and the size of the meal you’re going to be eating e.g. a big meal at an Italian pizzeria is likely to be much more calorific than a Vietnamese restaurant.

  1. Eating Higher Protein Early In The Day

If you’re following the above approach, then eating higher protein earlier in the day (before you go out to eat) will again give you flexibility when you’re at a restaurant.

If you’re planning on going to eat out at most places (Italian, Chinese, Indian, American restaurants) then much of the foods will have a high fat and carb content and in most cases, little protein content (unless you opt for meat options like steak or chicken).

By consuming a large amount of protein earlier in the day means that you don’t have to stress in the evening about having a pizza, chips or other foods that are higher in carbs at fats.

Again, you can auto-regulate the amount of protein you want to leave yourself depending on the type of meal you’re going to eat in the evening.

  1. Doing Extra Cardio

On the day you’re going to eat out, you can do some extra cardio if you don’t want to do the above steps (or if you want to eat EVEN more in the evening.)

The extra expenditure obtained through cardio can help  account for the higher caloric intake of the evening meal.