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:
Vitamin
What we use it for…
Good Sources
A
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
B12
Breaks down fatty acids and amino acids and helps to make red blood cells
Dairy, Beef, Pork, Poultry, Fish, Eggs
C
Acts as an antioxidant, helps make new cells and improves immune system
Fruit & Fruit Juices, Pepper, Broccoli, Tomato, Spinach
D
Strengthens and helps form bones and teeth via calcium and phosphorus
Egg Yolk, Fatty Fish, Liver, Sunlight
E
Acts as an antioxidant and helps to stabilise cell membranes
Nuts, Avocado, Tofu, Whole Grains, Seeds
K
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.