Vitamin A (beta carotene)
  • Good for immune system, skin, vision
  • Deficiency causes night blindness
  • Good sources from
    • Orange vegetables (carrots, sweet potatoes)
    • Orange fruits (apricots, melon, apricots)
    • Cheese, eggs, milk
    • Liver
Vitamin B1 (thiamine)
  • Good for the nervous system
  • Deficiency causes beri beri (nerve dysfunction)
  • Good sources from
    • Grains, oatmeal and cereals
    • Pork
    • Eggs
    • Peas
Vitamin B2 (riboflavin)
  • Good for maintaining cellular energy production
  • Good sources from
    • Milk, eggs and cheese
    • Rice
    • Mushrooms
    • Almonds
    • Kidney
Vitamin B3 (niacin)
  • Good for healthy nervous system and digestive system
  • Deficiency causes pellagra (diarrhoea, dermatitis, dementia and death)
  • Good sources from
    • Avocado and tomatoes
    • Dates
    • Chicken, beef and fish
    • Nuts, grains and legumes
Vitamin B5 (pantothenic acid)
  • Good for releasing energy from food we eat
  • Good sources
    • Chicken and beef
    • Potatoes, tomatoes, broccoli
    • Eggs
    • Whole grains, brown rice, bread
Vitamin B6 (pyridoxine)
  • Good for energy conversion and storage and for making red blood cells
  • Good sources
    • Pork, chicken and turkey
    • Cod
    • Soya beans and peanuts
    • Milk and eggs
    • Cereals and rice
Vitamin B7 (biotin)
  • Good for cell growth and energy production
  • Good sources
    • Chicken liver
    • Eggs
    • Soya beans
    • Yeast
Vitamin B9 (folate)
  • Good for numerous bodily functions including cell division and growth, making healthy red blood cells and preventing anaemia
  • Deficiency results in neural tube defects in developing embryos
  • Good sources from
    • Yeast extracts
    • Liver
    • Dried herbs (spearmint, rosemary, basil)
    • Leafy vegetables (spinach)
    • Bean sprouts
    • Lentils, chick peas and beans
Vitamin B12 (cyanocobalamin)
  • Good for making red blood cells and keeping the nervous system healthy
  • Deficiency cause pernicious anaemia
  • Good sources from
    • Meat
    • Salmon and cod
    • Milk, cheese and eggs
    • Fortified breakfast cereals
Vitamin C (ascorbic acid)
  • Good for wound healing and maintainance of healthy connective tissue
  • Deficiency causes scurvy
  • Good sources from
    • Peppers, broccoli, Brussels sprouts
    • Oranges and kiwi
    • Sweet potatoes
    • Chili peppers
Vitamin D (cholecalciferol)
  • Good for maintenance of calcium and healthy bones
  • Deficiency causes rickets in children and osteomalacia in adults
  • Good sources
    • Salmon and sardines
    • Eggs
    • Fortified breakfast cereals
    • Cod liver oil
Vitamin E (tocopherol)
  • Good for cellular protection against damage
  • Good sources
    • Plant oils (soya, corn and olive oil)
    • Nuts and seeds
    • Wheatgerm
Vitamin K (phylloquinone K1 and menaquinone K2)
  • Good for blood clotting and metabolic processes such as building strong bones
  • Good sources from
    • Green leafy vegetables (broccoli and spinach)
    • Vegetable oils
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