YOUR GUIDE TO VITAMINS

Vitamins made simple.

https://www.youtube.com/watch?v=ISZLTJH5lYg

A great video explaining why your body needs vitamins!

Vitamins Cheat Sheet

Let's list all the vitamins in alphabetic order and see what your body uses them for.

Vitamin A

Vitamin A is used for healthy vision, skin, bones, teeth and reproduction.

Food Sources- liver, eggs, fish, milk, carrots, sweet potato, pumpkin and spinach.

Vitamin B1 (Thiamin)

B1 helps convert food into energy and it is vital for normal nerve function.

Food Sources- pork, soy, watermelon, tomato and spinach

Vitamin B2 (Riboflavin)

Helps convert food into energy and supports healthy skin, hair, blood and brains.

Food Sources- dairy, meat, green leafy veggies, enriched wheat and oysters.

Vitamin B3 (Niacin)

Helps convert food into energy and it is essential for healthy nervous system.

Food Sources- beef, chicken, shrimp, avocado, peanuts, tomatoes and spinach.

Vitamin B6 (Pyridoxine)

Helps make red blood cells and improves sleep, appetite and mood.

Food Sources- chicken, tofu, banana, watermelon, fish and legumes.

Vitamin B7 (Biotin)

Helps convert food to energy and break down glucose.

Food Sources- whole grains, eggs, almonds, soybeans and fish.

Vitamin B9 (Folate)

Vital for new cell creation and DNA synthesis.

Food Sources- legumes, spinach, leafy greens, chickpeas, tomato and asparagus.

Vitamin B12

Breaks down fatty acids and amino acids, helps make red blood cells.

Food Sources- dairy, beef, pork, poultry, fish, eggs and fortified products.

Vitamin C

Acts as an antioxidant, helps make new cells and improve immune system.

Food Sources- fruit and fruit juice, pepper, broccoli, tomato and spinach.

Vitamin D

Strengthens and helps form bones and teeth via calcium and phosphorus.

Food Sources- egg yolk, fatty fish, liver and sunlight.

Vitamin E

Acts as an antioxidant, helps stabilise cell membranes.

Food Sources- nuts, avocados, tofu, whole grains and seeds.

Vitamin K

Essential for blood clotting and helping regulate blood calcium.

Food Sources- broccoli, brussels sprouts, liver and leafy greens.