of the brain and memory), folate (important if you are pregnant or intending to get pregnant), calcium (for healthy bones and teeth), iron and selenium.Eggs contain the best quality protein including all eight essential amino acids. Two eggs contain 28

of deficiency. A lack of vitamin D can lead to rickets in babies and children. Find out more about rickets at our sister site netdoctor.co.ukVitamin D also has several important functions, including regulating the amount of calcium and phosphate in the body

.You'll need to combine it with zinc (15mg a day) and magnesium (200mg a day) for vitamin B6 to work effectively. Magnesium has the added bonus of being nature's tranquiliser.Supplements to strengthen your bonesTake: vitamin D and magnesiumCalcium deficiency

and heart disease. They are also packed full of vitamin A, immune-boosting vitamin C, calcium and potassium. Try fresh ones for added texture and flavour.Celery has a high calcium content that's said to calm nerves, and also contains a chemical that lowers

including calcium, iron, potassium, magnesium, phosphorus, and iodineOlives are a source of fibre and help towards meeting our recommended daily allowanceOlives contain a range of vitamins including Group B, provitamin A and Vitamin E.

. It contains three times more antioxidants, glass for glass, than red wine or green tea.2. Drinking it will boost your intake of vitamins C, E, and K, as well as potassium and calcium.3. It contains folic acid, necessary to make red blood cells, and iron.4

the nail,' David advises.'It's a myth that white spots are a sign of calcium deficiency, they actually show where the cells haven't formed normally due to injury such as picking at dry cuticles. Massaging them will help and increase circulation.'In just 1

plenty of science behind them.  For instance if you want to maintain healthy bones calcium, magnesium, vitamin D, vitamin K and zinc all have enough bone bolstering evidence for the European Food Safety Authority to approve them, and just last week a

get enough calcium (milk on cereal counts as one serving, as does one pot of yogurt, 50g of light soft cheese or 30g hard cheese). Don't skip snacks. Eat two per day (totalling 300 calories), ideally one mid-morning and one mid-afternoon, to keep your

by eating a balanced diet: that means packing in lots of antioxidant vitamins and minerals, calcium and cutting down on the amount of red meat and processed meat you eat can also significantly help.