Vitamins You Need To Stay Healthy

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 vitamins and minerals 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.


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.


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.


Vitamin and nutrition blood tests can detect gluten, mineral, iron, calcium, and other deficiencies, telling you which vitamins you lack and which you are getting enough of through natural sources. Don't just take supplements, know how much and which ones you should be taking.

At Pall Mall, we offer a range of blood testing services which detect multiple different deficiencies/diseases or complications. We are currently offering 22% off a baseline wellness blood profile when you quote BLOODPROFILE22 upon booking. Find out more about our blood testing services here.

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