Quick Vitamin Guide & Food Sources

‘Eat up your carrots – they’re good for your eyes’!  I’m sure we’ve all heard that saying as we were growing up.  But there are so many other wonderful sources of vitamin A that you may not be aware of.  Eating a diet rich in variety is the best way to keep our bodies healthy and getting all those nutrients that are necessary for health & growth.

We’ve put together a quick ready reference guide below to show benefits derived from particular vitamins and where they are naturally found.

VITAMINS	BENEFITS	NATURAL FOOD SOURCES
VITAMIN A	Eyesight normal growth in children healthy skin & mucous  membranes resistance to infection	Beta-carotene from orange & green fruit and vegetables, carrots, dark green leafy veg: spinach, broccoli; pumpkin, apricot, rockmelon, pawpaw, mango. Retinol from liver, oily fish, butter, egg yolk, full-cream milk, cheese
VITAMIN B1	Carbohydrate metabolism Normal appetite & digestion Proper function of heart & nervous system	Brewer’s yeast, wheat germ, bran, whole grains, wholemeal flour, & bread, enriched cereals, brazil nuts, sunflower seeds, sesame seeds, soya products, lean meat, pork, peas, legumes
VITAMIN B2	Healthy skin & eyes Metabolism of carbohydrate, protein & fat	Milk, cheese, yoghurt, yeast, yeast extract, meats, eggs, almonds, mushrooms, wholemeal flour and bread, green vegetables – spinach, parsley, broccoli
VITAMIN B3	Metabolism of carbohydrate, protein & fat Essential for growth Used therapeutically to lower cholesterol	Organ meats, brewer’s yeast, bran, peanuts, tuna, salmon, other fish, kidney, pulses, enriched cereals, eggs, vegetables, mushrooms, milk
VITAMIN B6	Metabolism of protein Formation of red blood cells – prevents anaemia	Lean meat, liver, pork, poultry, fish: salmon, cod, soybeans, brewer’s yeast, wheatgerm, whole grains oatmeal, potatoes, banana, avocado, sunflower seeds, nuts: walnuts, hazelnuts
VITAMIN B12	Formation of red blood cells – prevents anaemia Formation of nerve cells & DNA genetic material Metabolism of carbohydrate & fat	organ meats, lean beef, fish: salmon, seafood, eggs, dairy foods, mushrooms, fortified yeast
FOLIC ACID	Formation of enzymes & red blood cells Metabolism of DNA	Liver, brewers yeast, green leafy vegetables, asparagus, broccoli, peas, nuts, avocado, legumes, potatoes, whole grains, wheat germ, bran
BIOTIN	Metabolism of fat & protein Growth,Nerve cells	Egg yolk, liver, kidney heart, oats, whole grains, pulses
PANTOTHENIC ACID	Metabolism of carbohydrate, fat & protein for energy	Pulses, nuts & seeds, eggs, vegetables: broccoli, cauliflower, soybeans breads, cereals, brewers yeast, liver, fish: salmon, lean meat, whole grains
VITAMIN C	Healthy gums, teeth, & bones Speeds wound healing & helps resist infection Formation of collagen a cementing material in blood vessels, bones & teeth Assists iron absorption	Fruit & vegetables, citrus fruit & juices, guava, mango, capsicum, pawpaw, parsley, broccoli, brussel sprouts, bean sprouts, spinach, cabbage, pineapple, strawberries, berries, tomatoes, pineapple, rockmelon, green leafy vegetables
VITAMIN D	Strong bones & teeth Absorption of calcium & phosphorus	Fish liver oils, oily fish, table margarine, butter, cheese, sunlight on skin
VITAMIN E	Acts as an antioxidant Maintenance of healthy cell membranes	Wheat germ, vegetable oils, nuts, cold pressed veg oils, liver, polyunsaturated margarine, eggs, sunflower seeds, whole grains, fish, green vegetables
VITAMIN K	Normal blood clotting	Green leafy vegetables, broccoli, cauliflower, liver, eggs, cheese, whole meal flour and bread.