Vitamins Made Simple

Vitamins are micronutrients which the body needs to stay healthy and work in the way it should. They can be categorised into ‘fat soluble’ and ‘water soluble’. Fat soluble vitamins are absorbed alongside fats in the diet and are stored in the body’s fatty tissues and in the liver for longer term usage. Water soluble vitamins are those which can dissolve in water, they are carried to the body’s tissue but are not stored in the body. Fat soluble vitamins are Vitamins A, D, E and K and are mainly found within fatty foods, with exceptions. The water soluble vitamins are Vitamin C and all of the B Vitamins; these are mainly found within fruit, vegetables, dairy and grains (again, with some exceptions).

The chart below shows each of the Vitamins, what they are used for and good sources:


What we use it for…

Good Sources


For healthy vision, skin, bones, teeth & reproduction

Liver, Eggs, Fish, Milk, Carrots, Sweet Potato, Pumpkin, Spinach

B1 (Thiamin)

Helps convert food into energy and is critical for nerve function

Pork, Soy, Watermelon, Tomato, Spinach

B2 (Riboflavin)

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

Dairy, Meat, Green Leafy Vegetables, Enriched Wheat, Oysters

B3 (Niacin)

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

Beef, Chicken, Shrimp, Avocado, Peanuts, Tomato, Spinach

B6 (Pyridoxine)

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

Chicken, Tofu, Banana, Watermelon, Fish, Legumes

B7 (Biotin)

Helps convert food to energy and break down glucose

Whole Grains, Eggs, Almonds, Soybeans, Fish

B9 (Folate)

Vital for new cell creation and DNA sysnthesis

Legumes, Spinach, Leafy Greens, Chickpeas, Tomato, Asparagus


Breaks down fatty acids and amino acids and helps to make red blood cells

Dairy, Beef, Pork, Poultry, Fish, Eggs


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

Fruit & Fruit Juices, Pepper, Broccoli, Tomato, Spinach


Strengthens and helps form bones and teeth via calcium and phosphorus

Egg Yolk, Fatty Fish, Liver, Sunlight


Acts as an antioxidant and helps to stabilise cell membranes

Nuts, Avocado, Tofu, Whole Grains, Seeds


Essential for blood clotting and helping to regulate blood calcium

Broccoli, Brussel Sprouts, Liver, Leafy Greens

Please note that the sources above are only some highlighted sources in which these Vitamins can be found; there are many sources available in addition to those stated.

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