The "sunshine vitamin"

Vitamin D is essential for maintaining strong bones and muscles, and it also plays a role in immune function. During the winter months, when there is less sunlight, it is important to make sure you are getting enough vitamin D.

The NHS recommends that everyone in the UK take a daily supplement of 10 micrograms of vitamin D during the winter.

Repair and Protect

Vitamin C is a powerful antioxidant that helps protect cells from damage and supports the immune system. It is necessary for the growth, development and repair of all body tissues. It's involved in many other body functions, including the formation of collagen, absorption of iron, wound healing, and the maintenance of cartilage, bones, and teeth.

Good sources of vitamin C include citrus fruits, berries, and leafy green vegetables.

Heal and Grow

Zinc is a mineral that is involved in many important bodily processes, including immune function, wound healing, and cell growth. It is also important for taste and smell.

Good sources of zinc include red meat, poultry, beans, and nuts.

Vitamin B6 is involved in many important bodily functions, including energy metabolism, and nervous system function, and immune function. Vitamin B6 has been shown to have antioxidant and anti-inflammatory properties, and it helps make:

• DNA, the genetic building blocks of your body.
• Haemoglobin, the parts of red blood cells that carry oxygen to your body.
• Neurotransmitters, the chemical messengers that send signals from nerve cells to other cells.

Good sources of vitamin B6 include poultry, fish, potatoes, and bananas.

Essential maintenance

Iron is a mineral that is essential for carrying oxygen throughout the body. It is also important for energy production and immune function.

A lack of iron can lead to iron deficiency anaemia.

Good sources of iron include red meat, poultry, beans, and fortified cereals.