Food 4 Life - Vitamins

Vitamins

• Vitamins are needed only in very small amounts.
• Most vitamins cannot be made by the body and so must be provided by the diet. Vitamin D however, can be made by the action of sunlight on the skin
• There are two groups of vitamins:
• Fat soluble (vitamins A, D, E and K)
• Water soluble (all the others, including vitamin C, and B vitamins)

Vitamin C (ascorbic acid): Helps the body to absorb iron from food sources.  Dietary sources include fresh fruits, especially citrus fruits, fruit juices, green vegetables, potatoes, berries.

Vitamin A (retinol): Involved in maintaining good vision, and in cell growth and development. Dietary sources of vitamin A include liver, whole milk, fatty fish, cheese, butter, carrots, dark green leafy vegetables, and orange coloured fruits. Excess of any fat soluble vitamin can be toxic, particularly to the unborn child, so pregnant mothers should avoid high-dose multi-vitamin supplements, liver and liver products such as pate.

Vitamin D :  Vitamin D is produced in our body by the action of sunlight on our skin.   Dietary sources include fortified margarine, oily fish, egg yolk and fortified breakfast cereal.

Vitamin E: An antioxidant and like any other antioxidant it can reduce risks of some types of cancers and heart disease. Dietary sources include vegetable oils, nuts, vegetables, wheat germ, margarine, liver.

Vitamin B1 (thiamin): Needed to release energy from nutrients in all cells in the body. Dietary Sources include whole grains, nuts, meat, broccoli, peas, green beans, potatoes, dairy products, fortified bread and breakfast cereals.

Vitamin B12: Used in the formation of blood cells and nerves. Animal products are an important and natural dietary sources of this vitamin. Dietary sources include beef, eggs, milk, fish, poultry, fortified breakfast cereals, yeast extract.

Click here for more information on B Vitamins