There are two types: those that are fat soluble and those that are water soluble. Fat soluble vitamins can be stored in fatty tissue so are available when you need them and need not be consumed every day. Water soluble vitamins are not stored and are excreted from the body in urine; therefore it is necessary to eat foods containing these vitamins regularly.

Fat soluble: Vitamin A, D, E and K

Water soluble: The B group of vitamins and vitamin C

Vitamin A: Good sources are meat, dairy products, cod liver oil and orange coloured vegetables such as sweet potatoes and carrots, apricots are another source. Our skin, eyes and immune system benefit from vitamin A. Warning. Pregnant women should avoid eating too much meat with a high vitamin A content such as liver and pate as this can be toxic to the foetus.

Vitamin D: Our bodies make most of the vitamin D that we need when the skin is exposed to UV rays from the sun. This is not an excuse to fry yourself to a crisp the next time the sun comes out, you only need to expose your face and arms for about ten minutes three times a week to get all the vitamin D you need.

Tip: If you work inside all day go out for a walk at lunch time.In the UK between Oct and Mar the sun is not strong enough for your skin to make vitamin D but you will still benefit from a walk.

Vitamin D is found in some foods such as eggs and fish.

Vitamin E: Green vegetables, seeds, nuts, whole grains, plant oils and eggs all contain good quantities of vitamin E. This vitamin helps promote a health immune system and is an anti-oxidant that helps to protect the body's cells.

Vitamin K: You will probably have encountered this vitamin within the first few moments of your life as it is usually given to new born babies. Vitamin K is crucial for blood clotting. Much of the vitamin K is made by bacteria in the gut (babies do not have these bacteria) but it is also found in cabbage, milk and some other foods.

The B group of vitamins: They are found in dairy products, meat, whole grains, green leafy vegetables and yeast extract. There are eight vitamins in the group, some have names and some are don't, they are thiamine, riboflavin, niacin, B6, B12, folic acid, biotin and pantothenic acid. These vitamins play an important role in the body's energy systems and help to maintain a healthy nervous system.

Warning: People who do not eat dairy products, or who only eat very little of these products, should consider whether they should take B12 supplements. A deficiency of B12 can have serious and permanent effects particularly in children.

Vitamin C: Found in fresh fruit and vegetables, most people know that oranges and lemons contain vitamin C but things like the humble spout also contain a lot (provided that you have not boiled them to death).

Tip: Steaming vegetables is a good way of preserving the vitamin C.

Eating a variety of foods, with plenty of fruit and vegetables of different colours, will ensure that you get the vitamins you need.

MINERALS

Some minerals are just as essential as vitamins for a healthy life but this does not apply to all minerals. Some are more important than others and for some the importance of their role is not fully understood. They are inorganic substances (not based on carbon) and cannot be destroyed or altered. The major ones are listed below.

Calcium: Found in dairy products, green leafy vegetables and legumes (a useful word for peas and beans; just add lentils and you have got pulses). Calcium is essential for strong teeth and bones (99% of calcium in the body is in teeth and bone), but also has a role in muscle contraction.

Iron: Found in red meat, dried fruit and green leafy vegetables. The body finds it more difficult to access the iron in vegetables and spinach's fame as a source of iron is a bit of a myth. Iron helps in the movement of oxygen around the body and the release of energy. Without a sufficient iron intake you can become tired and listless. Iron deficiency can lead to medical problems such as anaemia.

Tip: To increase the uptake of iron eat plenty of vitamin C rich food at the same time and avoid drinking tea near meal times as the tannin interferes with the absorption of iron.

Magnesium: Good food sources include bananas, apples wholegrain cereals and seeds. Magnesium helps the body to use calcium and potassium efficiently and is important in promoting healthy cell and muscle function.

Potassium: Fruit and vegetables are a good source of this mineral which is vital for a healthy nervous system. It also plays an important part in maintaining the fluid balance in our cells.

Tip: If you are exercising hard and sweating a lot consider using a sports drink to replace the potassium, or eat a banana.

Selenium: This exotic sounding mineral is an antioxidant and is important for a healthy nervous system. The amount of selenium in our food depends on the level in the soil where the food comes from, which can vary tremendously. It is found in meat, seafood, grains, sunflower seeds and Brazil nuts; four nuts a day will provide all you need.

Sodium: This is found almost everywhere and in the UK many people could do with reducing their intake. Sodium helps regulate the fluid balance in our cells.

Warning: Processed foods and ready-meals often have high levels of salt.

Zinc: Green leafy vegetables, meat, eggs and shellfish are all good sources. Zinc is used in many of the processes in the body and is essential for a healthy immune system. Zinc is used at a greater rate during exercises as it is important to the body's energy systems.

Vitamins and minerals are often referred to as micronutrients whereas carbohydrates fats and proteins are referred to as macronutrients. Micronutrients do not provide us with calories to burn and therefore do not give us energy, but without them we could not use the energy in macronutrients. Similarly we could not use the protein to build muscle or repair the body without the right micronutrients being present.

There are other minerals that are used by the body (e.g. iodine and copper), but if you are eating a sufficient quantity of the main minerals you will also be getting enough of these other minerals.

Information extracted from 'Ed & Phil's Fit Food' www.edandphil.co.uk