Vitamins
Vitamins – what we need to provide essential nourishment to maintain life.
| Vitamins | Needed for | Key sources |
| Vitamin A | -Maintaining normal reproduction -Good vision -Formation and maintenance of healthy skin, teeth and soft tissues of the body -Immune function (has anti-oxidant properties) | Milk, cheese, eggs, fatty fish, yellow-orange vegetables and fruits such as carrots, pumpkin, mango, apricots and other vegetables such as spinach and broccoli. |
| Vitamin B | -Supplying energy to tissues -Breaking down and using energy and nutrients in carbohydrates, proteins and fats -Nerve function – Obtaining energy from food -Production of red blood cells and body growth | Wholegrains, breakfast cereals, eggs, milk, pork, beans and nuts |
| Vitamin B12 | -Normal nerve function | Beef, lamb, fish, veal, chicken, eggs, milk and other dairy products |
| Folate | -Breaking down and using building blocks of proteins -The processes of tissue growth and cell function -Maintaining good heart health -Preventing neural tube defects in newborns | Cereal, cereal products, vegetables – broccoli, legumes and fruit – oranges |
| Biotin | -Breaking down and using building blocks of fats and proteins | Meats and cereals |
| Vitamin C | -Aiding absorption of iron and copper -Formation of collagen -Healthy bones -Helps fight infection -Helps regenerate and stabilise other vitamins such as vitamin E or folate | Blackcurrants, orange, grapefruit, guava, kiwi fruit, raspberries, sweet peppers – capsicums, broccoli and sprouts |
| Vitamin D | -Absorption of calcium -Maintenance of calcium levels in blood -Immune function -Healthy skin -Muscle strength | Sunlight on skin allows the body to produce vitamin D. Foods such as salmon, mackerel and eggs |
| Vitamin E | -Acts as an antioxidant particularly for fats keeping heart, circulation, skin and nervous system in good condition | Oils and margarine, fats of meats, chicken, fish, wheat germ, spinach, cashews, peanuts, almonds, sunflower seeds |
| Calcium | -Development of bones and teeth -Good functioning muscles and nerves -Heart function | Milk, cheese, yoghurt, bony fish, and legumes |
| Iron | -Haemoglobin in red blood cells (giving oxygen to tissues) | Red meats, pork, chicken, fish and wholegrain cereals (Vitamin C should be eaten with iron to help absorption) |
| Magnesium | -Energy production -The use of calcium -Healthy bones | Green vegetables, legumes, peas, beans, lentils, nuts, wholegrains and cereals |
| Potassium | -Nerve impulses -Muscle contraction -Regulates blood pressure | Leafy green vegetables, tomatoes, cucumbers, zucchini, eggplant, pumpkin, root vegetables, bananas, avocados, milk and yoghurt |
| Sodium | -Maintain water balance in the body -Nerve impulses | Bread, butter, margarine, deli meat, cheese, cereals, sports drinks |
| Zinc | -Help maintain structure of proteins and regulate gene expression -Needed for growth | Meat, fish, poultry, cereals, dairy |
