| Vitamin A |
For normal cell division, healthy eyesight and mucous membranes, the immune system. |
Oily fish, butter, cheese, carrots, apricots, green leafy vegetables, mangoes, red peppers. |
| B vitamins |
All are needed to release the energy from foods and have other key roles too. |
|
| Thiamin (B1) |
Important in carbohydrate metabolism. |
Bread and cereal products, potatoes, pork, liver, nuts and pulses. |
| Riboflavin (B2) |
To release and support the role of other B vitamins. |
Milk and milk products, eggs, meat, breakfast cereals. |
| Folic Acid |
For cell division and the formation of DNA and proteins in the body; may help to reduce the risk of heart disease. |
Leafy vegetables, liver, wholegrain cereals, nuts and pulses. Try to eat more foods with this vital vitamin. |
| Vitamin B6 |
For protein metabolism. |
Meat, fish, eggs, soya beans, oats and nuts. |
| Vitamin B12 |
For folate metabolism and maintenance of nerve cells. |
Meat and fish in the diet, also made by bacteria in the gut. |
| Vitamin C |
A powerful antioxodant; also needed for healthy gums, teeth, bones and skin, wound healing. Helps iron absorption. |
Fruit and vegetables, especially citrus fruits and juices, tomatoes, potatoes, green vegetables, kiwi fruits, blackcurrants. |
| Vitamin D |
For healthy bones and teeth - calcium cannot be absorbed without it. |
Sunshine, oily fish (tuna, salmon, sardines, mackerel), fortified margarines. |
| Vitamin E |
An antioxidant which may protect against various diseases linked to ageing. |
Vegetable oils, wheatgerm,nuts, seeds, margarine. |
