Vitamins have no energy value whatsoever but are essential in small quantities for health and to assist certain chemical activities of the body.
|
Vitamin
|
Function
|
Source
|
| A (Retinol) |
Aids the growth of most of the body's cells - important for eyesight. |
Milk, Butter, Cream, Eggs, Cheese, Carrots, Green Veg and Oily Fish. |
| B1 (Thiamine) |
Helps the nervous system to function & controls the release of energy from Carbohydrates. |
Wheat germ, Offal, Yeast, Eggs and Nuts. |
| B2 (Riboflavin) |
Needed for energy as well as healthy mouths and skin. |
Eggs, Cheese, Kidneys and Liver. |
| B4 (Niacin) |
Crucial for energy and healthy skin. |
Liver, Brewers Yeast and Bread. |
| Pantothenic Acid |
Essential for the body's nervous system and burning fat for energy. |
Liver, Egg Yolk and Vegetables. |
| B6 (Pyridoxine) |
Helps with many of the body's functions. |
Brewers Yeast, Bread, Wholegrain Cereal, Milk, Eggs and Liver. |
| Folic Acid |
Important for the formation of red blood cells. |
Liver, Kidneys and Fresh Green Vegetables. |
| B12 |
Needed for production of red blood cells. |
Meat and Dairy Products. |
| Nicotinic Acid |
Affects the everyday mechanisms of the digestive and nervous system along with the skin. |
Liver, Eggs, Cheese and Yeast. |
| Biotin |
Required for healthy skin and hair. |
Liver, Yeast, Kidneys and Egg Yolk. |
| C (Ascorbic Acid) |
Assists formation of connective tissue, absorption of Iron and development & maintenance of healthy bones. |
Vegetables and Citrus fruit. |
| D (Calciforol) |
Deposits calcium and phosphorous in the bones and is required for the formation of strong teeth. |
Cheese, Eggs, Margarine, Butter and Fatty Fish. |
| E (Tocopherol) |
Not known. |
Peanuts, Milk, Vegetable Oils, Eggs, Fish and Wholemeal foods. |
| K |
Needed for blood clotting. |
Green Vegetables, Fruit and Liver. |
