The Superfoodist was asked by Your Healthy Living Magazine about Vitamins B and D.

Here’s what he had to say.

Vitamin B
“The B vitamins are essential for a strong nervous system and they also assist with energy production,” says nutritionist Rick Hay, founder of Go Figa! ( “Since they help with nervous system function they can also help to promote regular sleep patterns if you are feeling lethargic or stressed. Vitamin B is often recommended to reduce PMS symptoms. Good sources of these vitamins can be found in foods such as nuts, seeds, lentils, pulses and dark, leafy greens. The recommended daily dose is 100mg per day.”

Vitamin D
Vitamin D is sometimes called the “sunshine vitamin” because it is produced in the skin in response to sunlight. Vitamin D has several important functions, including regulating the absorption of calcium and phosphorous. “Vitamin D also helps to support the immune system and has a role to play in helping to keep the nervous system strong,” says Rick Hay. “It also can assist with bone and dental health. Good sources are fish, eggs, fortified cereals and of course sunshine. The recommended daily dose is 500iu.”

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