A diet which is based on the food pyramid and contains lots of fresh fruit and veg, with wholegrains and fibre should provide enough vitamins to keep our bodies working at their best. If you feel you are not getting enough there is a huge market for vitamin pills and supplements. These can be particularly useful for people with special dietary needs such as nursing mothers, growing teenagers and the elderly. However, do remember that vitamins are found in everyday foods – this chart should help you decide what you’re getting.
| VITAMIN | SOURCES | |
|---|---|---|
| A | Strong bones, eyesight, and healthy skin | Eggs, butter, oily fish, liver, kidneys |
| B1 | Growth and converting blood sugar to energy | Seafood, beans, wholegrain foods, rice |
| B2 | Production of energy and cell growth | Dairy foods, green veg, yeast, liver |
| B3 | Nervous system, digestion and sex hormones | Meat and Fish, chicken, nuts, avocados |
| B5 | Healing, fighting infection and immune system | Wholegrains, fish, eggs, chicken and nuts |
| B6 | Nervous system and cell production | Meat, cabbage, melon, egg, wholegrain |
| B12 | Energy, nervous system, growth in children | Meat, fish, poultry and dairy produce |
| C | Healthy bones, muscles, healing and protection | Fruit and vegetables and potatoes |
| D | Absorption of calcium for teeth and bones | Dairy products such as milk and fish oils |
| E | Absorbing iron to protect the circulatory system | Wholegrains, nuts, eggs, milk, avocados |
| K | Healthy blood clotting | Green veg, wholegrains and milk |
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