VITAMINS AND THEIR IMPORTANCE

SOURCES

Vitamin A for strong bones, eyesight, healthy skin

Eggs, butter, oily fish, liver, kidneys Vitamin

Vitamin B1 for growth and converting blood sugar to energy

Seafood, beans, wholegrain foods, rice

Vitamin B2 for production of energy and cell growth

Dairy foods, green veg, yeast, liver

Vitamin B3 for nervous system, digestion and sex hormones

Meat and Fish, chicken, nuts, avocados

Vitamin B5 for healing, fighting infection and immune system

Wholegrains, fish, eggs, chicken and nuts

Vitamin B6 for the nervous system and cell production

Meat, cabbage, melon, egg, wholegrain

B12 for energy, nervous system, growth in children

Meat, fish, poultry and dairy produce

Vitamin C for healthy bones, muscles, healing and protection

Fruit and vegetables and potatoes

Vitamin D for absorption of calcium for teeth and bones

Dairy products such as milk and fish oils

Vitamin E for absorbing iron to protect the circulatory system

Wholegrains, nuts, eggs, milk, avocados

Vitamin K for healthy blood clotting

Green veg, wholegrains and milk