–Rubber Ducky Leaked–

Vitamins! – Why? and Where from?

Posted on: June 12, 2012

A is for A vitamin

Good for: Skin, eyes, teeth and bones
Find it in: Liver
Healthy hint: Get your daily dose of vitamin A with this sweet and spicy carrot salad.
Recipe suggestion: Carrot salad with olives, honey and cumin

B is for B5 (pantothenic acid)

Good for: Stress
Find it in: Mushrooms
Healthy hint: Grill field mushrooms and serve on toast drizzled with pesto made from blended spinach, rocket, basil, garlic and olive oil.
Recipe suggestion: Mushroom and herb bruschetta

C is for Calcium

Good for: Muscles, nerves, bones, teeth
Find it in: Yoghurt
Healthy hint: Stir caraway seeds, mint and cucumber into natural yoghurt. Great spooned over kofta kebabs with sundried tomatoes, rocket and toasted flatbread.

D is for D vitamin

Good for: Helping body absorb other minerals like calcium and phosphorous. Find it in: Salmon. Healthy hint: Enjoy a gourmet weekend breakfast of smoked salmon.
Recipe suggestion: Smoked salmon and poached egg on rye

E is for E vitamin

Good for: Circulation and keeping the skin, heart and nervous system in good condition
Find it in: Vegetable oils
Healthy hint: Make a delicious Thai dressing from vegetable oil, lime juice, fish sauce and chilli. Serve with cold noodles, bean shoots, prawns and salad leaves.

F is for Folic acid

Good for: Brain function, normal cell division.
Find it in: Chickpeas.
Healthy hint: Blend chickpeas with cumin, chilli, olive oil and fresh coriander, then spread onto hot granary toast.
Recipe suggestion: Tuna and chickpea salad

H is for Hesperidin

Good for: Reducing cholesterol and blood pressure. Find it in: Lemons.
Healthy hint: Combine lemon juice with a little olive oil for a quick and easy summer salad dressing.
Recipe suggestion: Grilled fish with lemon and parsley

I is for Iron

Good for: Blood, immune system. Find it in: Beef. Healthy hint: Flash-fry fillet steak, adding cognac to pan at end to deglaze. Serve with crispy prosciutto and a poached egg.
Recipe suggestion: Thai beef salad

K is for K vitamin

Good for: Normal blood clotting. Find it in: Greens such as spinach and kale. Healthy hint: Sauté kale leaves with chilli, garlic and rosemary — delicious served with lamb.
Recipe suggestion: Spinach, rocket and goat’s cheese omelette

M is for Manganese

Good for: Skeletal development. Find it in: Tea. Healthy hint: Cool off this summer with a refreshing iced tea.
Recipe suggestion: Iced jasmine tea

N is for Niacin

Good for: Skin
Find it in: Eggs
Healthy hint: Try a gourmet twist on an Aussie classic by pairing quail eggs with juicy beef steaks.
Recipe suggestion: 5-star steak, eggs and chips

O is for Omega-3

Good for: Heart and cholesterol
Find it in: Mackerel
Healthy hint: Dust mackerel with turmeric and curry powder and fry until cooked and crispy. Serve with sour cream mixed with horseradish.

P is for Potassium

Good for: Nervous system and muscle contraction
Find it in: Potatoes
Healthy hint: Make Irish colcannon by adding kale to buttered, seasoned mashed potato.
Recipe suggestion: Best-ever roast potatoes

R is for Riboflavin

Good for: Formation of red blood cells. Find it in: Quinoa. Healthy hint: Roll salmon fillet in quinoa then sear on both sides, before baking in oven to finish. Serve with crème fraiche with lemon juice and parsley.
Recipe suggestion: Almond chicken and cinnamon quinoa pilaf

S is for Selenium

Good for: Thyroid metabolism. It’s also an antioxidant. Find it in: Poultry. Healthy hint: Enjoy healthy barbecued chicken breasts alfresco, or pair with vegies for a colourful, quick and easy stir-fry.
Recipe suggestion: Almond chicken stir-fry

T is for Thiamine

Good for: Nervous system, energy.
Find it in: Fortified breakfast cereals.
Healthy hint: Give yourself an energy boost for the day with a bowl of cereal and a glass of juice.

U is for unsaturated fats

Good for: Lowering cholesterol, protecting against heart disease.
Find it in: Legumes
Healthy hint: Toss edamame beans into a risotto with black olives and manchego cheese.

W is for Wolfberry (goji)

Good for: Vision, boosting immune system.
Find it in: Goji berries
Healthy hint: Add a handful of goji berries to granola and serve with soy milk and strawberry yoghurt.

Z is for Zinc

Good for: Immune system, prostate. Find it in: Chicken. Healthy hint: Mix ricotta, tarragon, chives and lemon zest to stuff under your chicken skin before roasting.
Recipe suggestion: Chicken drumsticks with glazed shallots
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