1. Vitamin A (Retinol, Beta-carotene)
Functions include:
– It supports vision, especially in low light
– It strengthens the immune system
– It promotes healthy skin and cell growth
Sources include:
– Animal sources: Liver, egg yolk, butter, cheese, cod liver oil
– Plant sources: Carrots, sweet potatoes, spinach, pumpkin and mangoes.
2. Vitamin B12 (Cobalamin)
I especially love this vitamin.
Functions include:
– Aids in formation of red blood cells (prevents anemia)
– Supports brain function and the nervous system
– Helps in DNA synthesis
Food sources:
– Animal based: Meat (chicken, beef, lamb), fish, eggs, milk and cheese
– Plant based: Fortified cereals and nutritional yeast.
3. Vitamin C (Ascorbic acid)
Functions include:
– Boosts immune function
– Helps in wound healing and collagen production
– Enhances iron absorption from plant based foods
Food sources:
– Citrus fruits: Oranges, lemons and grapefruit
– Berries: Strawberries, blueberries and black currants
– Vegetables: Bell peppers, tomatoes, broccoli and spinach
4. Vitamin D (Cholecalciferol, Ergocalciferol)
Functions include:
– Strengthens the bones and teeth (by aiding the absorption of calcium)
– Supports muscle and immune function
– Helps in mood regulation, and may prevent depression.
Sources:
– Sunlight
– Animal sources: fatty fish, egg yolks, beef liver
– Fortified milk, cereals and orange juice
5. Vitamin E (Tocopherol)
Functions include:
– Acts as an antioxidant and protects cells from damage
– Supports skin health and wound healing
– Helps in immune function
Food sources:
– Nuts and seeds: Almonds, sunflower seeds, peanuts
– Oils: Sunflower oil, olive oil, wheat germ oil
– Green leafy vegetables: Spinach, kale and Swiss chard
These 5 vitamins are essential for energy, immunity, brain function and overall health.
