Nature's supplements

Health writer and nutritional therapist Sarah Hanson explains where to get natural vitamins

Last month's headlines claiming "vitamins kill" were alarming. But the reported study, which was a meta-analysis (study of studies) and not a clinical trial, had significant flaws. The majority of the trials were conducted on patients already diagnosed with a disease. Some doses of vitamin A were also well above the tolerable limit and given in isolation. Nutrients work in synergy, and excessive amounts of one will block or compromise the action of another.

If you're concerned, seek advice from a nutritional therapist, or just eat a more balanced diet. Nature has cleverly packaged the correct combination and ratio of nutrients into fruits, vegetables, nuts and seeds.

The vitamins highlighted in the study were beta-carotene, vitamin E and vitamin A. Excellent sources of beta-carotene include sweet potatoes, carrots, kale, spinach, squash, cantaloupe melon, romaine lettuce and broccoli. Vitamin A is only found in foods of animal origin-liver, milk and eggs—but it can also be obtained through foods that contain carotenoids, which can be converted into vitamin A by the body.

One of the richest food sources of vitamin E is sunflower seeds. A handful a day can provide 80 per cent of your daily requirement. You can get the rest from a wide variety of foods, including almonds, avocados, spinach, broccoli, tomatoes and blueberries.