Guide 1
Iron-Rich Foods: Everyday Sources and Meal Ideas
Food sources of iron, how plant and animal sources differ, and simple ways to build iron into meals.
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Read the guideVitamins and minerals
Micronutrients are not a scorecard to perfect in a single meal. A varied pattern matters more, and some needs change with age, pregnancy, medication or a health condition.
Guide 2
Vitamin D Foods: What Food Can and Cannot Do
Vitamin D food sources, why oily fish matters and what NHS guidance says about supplements.
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Read the guideGuide 3
Calcium-Rich Foods: Dairy and Dairy-Free Options
Food sources of calcium, including milk, yoghurt, cheese, tofu and fortified plant alternatives.
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Read the guideGuide 4
Vitamin B12 Foods: Sources for Omnivores and Vegans
Vitamin B12 food sources, fortified vegan foods and when to ask for individual advice.
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Read the guideGuide 5
Potassium-Rich Foods: Everyday Sources That Add Up
Potassium-rich food ideas, including potatoes, beans, fruit, vegetables, dairy and fish.
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Read the guideSources for this topic
Each guide links to its supporting source pages. Start here for the wider background.
- NHS: Vitamins and mineralsNutrient roles, food sources and recommended amounts
- NHS: Eating a balanced dietEveryday healthy eating guidance
- USDA FoodData CentralFood composition data and food search