 |
|
|
| Vitamin |
Sources |
Looks After |
|
A
|
Liver, carrot, whole milk, butter, oily fish, margarine, green vegetables, egg yolk, cheese
|
Skin repair, immune system
|
|
B1
|
Wheatgerm and cereals, white flour, brewers yeast (beer!), meat, nuts
|
Nervous system, breaking down carbohydrates into energy
|
|
B2
|
Brewer's yeast, cheese, yoghurt, meat, egg, green vegetables, fortified cereals
|
Energy and repair of damaged body tissue
|
|
B3
|
Liver, lean meat, oily fish, tuna, potatoes, peanuts, fortified cereals, wheatgerm
|
Energy, circulation, nervous system
|
|
B5
|
Liver, kidney beans, egg yolk, peanuts, wholegrain cereals
|
Hair and skin, breaking down carbohydrates into energy
|
|
B6
|
Liver, wholegrains, nuts, egg yolk, oily fish, banana, spinach, avocado, lean meat, green beans
|
Nervous system, reducing water retention, skin
|
|
B12
|
Lean meat, liver, kidney, milk, fish, shellfish, egg
|
Red blood cells, breaking down fat
|
|
C
|
Citrus fruit, berries, potatoes, sweet peppers, green vegetables, tomatoes, kiwi-fruit
|
Tendons, cartilege, ligaments, protects vitamin E
|
|
D
|
Sunlight, oily fish, egg yolk
|
Bones, teeth
|
|
E
|
Vegetable oil, egg yolk, nuts, seeds, peanuts, polyunsaturated margarine, wholegrains, green vegetables
|
Protection of cells
|
|
K
|
Liver, green vegetables
|
Blood clotting
|
|
Folic Acid
|
Liver, kidney, raw greens, nuts, citrus fruits, banana
|
Red blood cells, DNA formation (very important if you are trying to get pregnant or are pregnant)
|
|
