VITAMIN: SOURCES:
A Strong bones, eyesight, and healthy skin Eggs, butter, oily fish, liver, kidneys
B1 Growth and converting blood sugar to energy Seafood, beans, wholegrain foods, rice
B2 Production of energy and cell growth Dairy foods, green veg, yeast, liver
B3 Nervous system, digestion and sex hormones Meat and Fish, chicken, nuts, avocados
B5 Healing, fighting infection and immune system Wholegrains, fish, eggs, chicken and nuts
B6 Nervous system and cell production Meat, cabbage, melon, egg, wholegrain
B12 Energy, nervous system, growth in children Meat, fish, poultry and dairy produce
C Healthy bones, muscles, healing and protection Fruit and vegetables and potatoes
D Absorption of calcium for teeth and bones Dairy products such as milk and fish oils
E Absorbing iron to protect the circulatory system Wholegrains, nuts, eggs, milk, avocados
K Healthy blood clotting Green veg, wholegrains and milk
A diet which is based on the food pyramid and contains lots of fresh fruit and veg, with wholegrains and fibre should provide enough vitamins to keep our bodies working at their best. If you feel you are not getting enough there is a huge market for vitamin pills and supplements. These can be particularly useful for people with special dietary needs such as nursing mothers, growing teenagers and the elderly.