Vitamins Only vitamins D can be produced efficiently by the body. All other vitamins must be obtained from our diet. Although only tiny amounts of each are needed, they are essential to life. |
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| Action | Sources | |
| Vitamin A | promotes good vision, maintains skin and mucous membrances and, as an antioxidant, may protect againts some cancer | oily fish,liver,butter,cheese,margarine,eggs, carrots. tomatoes,apricots,spinach,broccoli |
| Vitamins B1 | needed to turn food into energy | dreid beans, wholegrains,brown rice,nuts,bulgur wheat,wholemeal pasta and bread,lean meat,fish,yeats extract |
| Vitamins B2 | helps turn food into energy | lentils,nuts,dairy products,eggs,liver,lean meat,yeast extract,green leafy vegetables |
| Vitamins B6 | involved in brain function,production of antibodies and formation of red blood cells and helps release energy from protein | bananas,wholegrains,dried beans,eggs,nuts,oats,fish,liver,brown rice,wholemeal bread,green leafy vegetables,yeast extract |
| Vitamins B12 | helps protect nerves and is neccessary for cell division and formation of red blood cells | shellfish,white and oily fish,liver,kidney,red meat,eggs,milk,cheese,yogurt |
| Vitamins C | needed for healthy gums,teeth,bones and skin.Makes neurotransmitters,aids iron absorbtion and wound healing,is antioxidant and helps protect againts infection | tomatoes,citrus fruit,blackcurrants,strawberries,kiwi fruit,mango,papaya,spinach,other dark green vegetables,potatoes |
| Vitamins D | essential for absorption of calcium and phosphorus, necessary for bones and teeth | brown rice,milk,oily fish,eggs,butter,margarine;also made by the skin in response to sunlight |
| Vitamins E | protects body tissues by preventing polyunsaturates forming free radicals and is a powerful protector againts heart disease | avacados,nuts,seeds,vegetable,oils,eggs,wholegrains,olives,asparagus, spinach,blackberries,wholemeal bread,brown rice,salmon,tuna |
| Vitamins K | helps form proteins and prevent blood clotting | green leafy vegetables,especially green cabbage,broccoli,Brussels sprouts |
| Biotin | helps produce energy and maintains skin,hair,bone narrows and glands producing sex hormones | wholemeal bread,brewer's yeast,yeast extract,brown rice,dairy products |
| Niacin | involved in the synthesis of DNA;important for the nervous and digestive systems,and the release of energy from food | dairy products,liver,chicken,turkey,oily fish,wholemeal bread,brown rice,yeast extract,brewer's yeast,nuts |
| Folic acid | helps form new cells,especially red and white blood cells;helps prevent birth defects such as spina bifida | broccoli,green cabbage,wheatgerm,pulses,nuts,yeast extract,liver |
| Pantothenic Acid | helps release energy from food,form antibodies and maitain nervous system and skin | nuts,brewer's yeast,yeats extract,kidney,liver,wheatgerm,soya flour |