Vitamins

13 Essential Vitamins

A Retinol

Needed for healthy bones, teeth, skin, eyes, and nervous, respiratory and digestive systems.

• For example: Milk, eggs, yellow-orange vegetables, fatty fish, cheese and fruits.

B1 Thiamine

Helps release energy from food. Benefits heart and nervous system.

• For example: Baking floor, fortified breakfast cereals, wheat germ, legumes, pork, nuts and whole grains.

B2 Riboflavin

Promotes healthy skin and helps body cells use oxygen.

• For example: Fortified breads and breakfast cereals, milk, cheese and yoghurt.

Niacin

Essential for cell metabolism and use of carbohydrates.

• For example: Liver, whole grains, cereals, beef, pork, beans, eggs, cow's milk.

B6

Needed for protein, fat, and carbohydrate metabolism.

• For example: Muscle and organ meats, fortified breakfast cereals, brussel sprouts, etc.

Pantothenic Acid

Helps convert proteins, fats, and carbohydrates into energy.

• For example: Chicken, beef, potatoes, oat-based cereals, tomatoes, egg yolks, whole grains.

B12 Cobalamin

Needed for development of red blood cells and healthy functioning of the nervous system.

• For example: Beef, lamb, fish, veal, chicken, eggs, milk and other dairy products.

H Biotin

Helps form fatty acids and maintains healthy skin.

• For example: Neats and cereals.

Folate

Helps produce red blood cells.

• For example: Cereals, cereal products, vegetables and fruits.

C Ascorbic acid

Needed for sound teeth and bones. Helps the healing process.

• For example: Blackcurrants, orange, grapefruit, guava, kiwi fruit, raspberries, sweet peppers, citrus fruits.

D Cholecalciferol

Needed for calcium and phosphorus metabolism

• For example: Sunlight on akin allows the body to produce Vitamin D, eggs, salmon, etc.

E Tocopherol

Helps restore cell membranes and other body structures.

• For example: Oils and margarines, fats of meats, chicken, fish, wheat germ, spinach, etc.

K Phylloquinone

Essential for normal blood clotting.

• For example: Spinach, salad greens, cabbage, broccoli, brussel sprouts, roy bean oil, canola oil, etc.