Vitamins are only needed in small amounts and are called micronutrients. There are thirteen known vitamins, and they are vitally important to regulate metabolism and chemical reactions in the body and assist in the use of other nutrients.

Vitamin A

• also called retinol in animal foods and beta-carotene in plant sources
• useful for maintaining good vision and normal growth and development
• found in bright orange and dark green vegetables and fruits, liver, fish liver oils, butter, margarine, egg yolk

Vitamin B1

• also called Thiamin
• useful for metabolising carbohydrates and regulating the heart and nervous system
• found in wholegrain products, yeast and yeast spreads, milk

Vitamin B2

• also called Riboflavine
• useful for assisting metabolic function and growth
• found in milk, meat, eggs, grains and cereal products, and yeastVitamin B3also called Niacin
• useful for regulating the nervous system, gastrointestinal tracts and skin and manufacture of fatty acids
• found in meat and poultry, bread and cereals, and yeast

Vitamin B5 (sometimes called B3)

• also called Pantothenic acid
• useful for metabolising carbohydrates, fats and proteins and formation of certain hormones, and for regeneration of tissue.
• found in meat, vegetables, rice, and bran

Vitamin B6

• also called Pyridoxine
• useful for metabolising fat and protein, energy production and brain and nervous system health, and helps in the formation of red blood cells
• found in meat, liver, poultry, fish, bread and cereals, legumes, eggs, avocados and bananas

Vitamin B12

• also called Cyanocobalamin
• useful for the production of red blood cells, the health of the nervous system, and interacts with folic acid
• found in all animal sources such as meat, fish, milk, cheese, eggs and fermented foods such as mis

Folate

• also called folic acid and folatin
• A B-group vitamin necessary for cell growth and division and the metabolism of protein. Works with B12 for the formation of red blood cells
• found in liver, kidneys, eggs, wholegrain cereals, green leafy vegetables, corn, nuts, legumes, yeast, oranges, bananas and avocados.

Vitamin C

• also called Ascorbic acid

• useful for keeping bones, teeth and blood vessels healthy, aids in the absorption of iron, growth and repair of tissue, and as a ‘free-radical’ scavenger, helping the body to detoxify and resist diseases

• found in all fruits and vegetables, especially citrus, parsley, capsicums, blackcurrants

Vitamin D

• also called Calciferol
• useful for assisting the body to use calcium and phosphorous to ensure strong teeth and bones
• found in fatty fish, margarine, foils and egg yolk and formed by the body when exposed to sunlight

Vitamin E

• also called Tocopherol
• useful as an antioxidant, protects essential fatty acids and promotes health of red blood cells, muscle and tissues, and acts as a ‘free radical scavenger’ helping the body to detoxify and resist diseases
• found in polyunsaturated seed oils, wheatgerm, egg yolk, tuna, avocados, asparagus and broccoli

Vitamin H

• also called Biotin
• useful for metabolising carbohydrates, fats and protein
• found in egg yolk, beef liver and yeast

Vitamin K

• (no other name as it refers to group of compounds)
• useful for blood clotting
• found in green leafy vegetables and liver, and is also produced in the intestine. Lactobacillus, found in yoghurt, helps to facilitate this production.

Vitamin P

• also called Rutin
• useful for blood vessel stability
• found in buckwheat

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