In this article we will be discussing a very common question: vitamins food group.
Search Form
Eating well is to enjoy a variety of nutritious foods from each of the Five Food Groups. For example, the key nutrients of the milk, yogurt, cheese and alternatives food group include calcium and protein, while the fruit group is a good source of vitamins, especially vitamin C.
To meet the nutrient requirements essential for good health, you need to eat a variety from each of the five food groups daily, in the recommended amounts. It is not necessary to eat from each food group at every meal.
Take a look at Guideline 2 and discover the wide variety of choices within the five groups. For example, in the vegetables and legumes food group, orange vegetables such as carrots and pumpkins contain significantly more vitamin A than other vegetables such as white potatoes.
Water Soluble Vitamins
Vegemite)
• Soybeans
• Nuts
• Wholegrains
• Green leafy vegetables
Pantothenic acid • Helps process carbohydrate, fat and protein for energy
• Involved in the formation of fatty acids and cholesterol
• Yeast extracts (e.g.
Vitamins And Minerals
Vitamins and minerals are essential nutrients that our body needs to work properly. Most of us get all the vitamins and minerals we need by eating a healthy balanced diet. Women who are pregnant or breastfeeding may also want to consider taking a vitamin D supplement.
Covid-19 outbreak
We have published advice on the intake of vitamin D during the COVID-19 pandemic. It can also be harmful to have a lot more of these types of vitamins than we need. Water-soluble vitamins
Water-soluble vitamins come from food like fruit, vegetables, milk, dairy and grains.
Steaming or grilling, as well as using cooking water to add flavour to soups and stews are good ways to preserve water-soluble vitamins. Water-soluble vitamins include vitamin C and the B vitamins:
thiamin (vitamin B1)
riboflavin (vitamin B2)
niacin (vitamin B3)
vitamin B6
folic acid (vitamin B9)
vitamin B12. We need minerals to help us do three main things:
build strong teeth and bones
control body fluids inside and outside cells
turn the food we eat into energy.
What Foods Contain Minerals?
Minerals are found in foods like cereals, bread, meat, fish, milk, dairy, nuts, fruit (especially dried fruit) and vegetables. For example, we need more calcium, phosphorus, magnesium, sodium, potassium and chloride than we do iron, zinc, iodine, selenium and copper.
Vitamins
and minerals
Vitamins and minerals are essential nutrients that our body needs to work properly.
For example, women who are pregnant or planning to get pregnant should take folic acid. Women who are pregnant or breastfeeding may also want to consider taking a vitamin D supplement. Pregnant women are entitled to free healthy start vitamins in Scotland, containing Folic acid, Vitamin D and Vitamin C. If you would like to find out more talk to your GP or other health professional.
Vitamins are divided into two groups: fat-soluble and water-soluble. Fat-soluble vitamins
Fat-soluble vitamins are found in animal products and foods that contain fat, like milk, butter, vegetable oils, eggs, liver and oily fish. Vitamins A, D, E, and K are fat soluble vitamins.
Water-soluble vitamins
Water-soluble vitamins come from food like fruit, vegetables, milk, dairy and grains. They can be destroyed by heat or exposure to air. Steaming or grilling, as well as using cooking water to add flavour to soups and stews are good ways to preserve water-soluble vitamins.
If we take in more than we need then we get rid of any extra through our urine. Water-soluble vitamins include vitamin C and the B vitamins:
thiamin (vitamin B1)
riboflavin (vitamin B2)
niacin (vitamin B3)
vitamin B6
folic acid (vitamin B9)
vitamin B12.