Vitamins - vital functions and good vegetarian sources
Vitamin A (Beta Carotene) For growth, healthy eyes and skin, resistance to infection Carrots, Spinach, Parsley, Margarine, Watercress, Dried Apricots, Sweet Potatoes, Bok Choy, Chard
Vitamin B1 (thiamin) For breaking down carbohydrates to produce energy Yeast Extract, Brazil Nuts, Peanuts, Oatmeal, Wholemeal Bread, Peas, Sunflower Seeds
Vitamin B2 (Riboflavin) To convert breakdown products of protein, fat and carbohydrates into energy and for the production and repair of the body Almonds, Dried Peaches, Wholemeal Bread, Mushrooms, Broadbeans, Dates
Vitamin B3 (Niacin) For energy production and maintaining the skin Yeast Extract, Peanuts, Wholemeal Bread, Mushrooms, Broadbeans, Dates
Vitamin B6 (Pyridoxine) For protein and amino acid metabolism and the production of red blood cells Wholemeal Flour, Yeast Extract, Hazelnuts, Bananas, Peanuts, Currants
Vitamin B12 (Cabolamin) Plays a vital role in cell division,the nervous system and in the production of red blood cells Fortified Yeast Extract, Fortified Breakfast Cereals and Soya Milk
Folic Acid For protein synthesis, formation of blood, the metabolism of DNA Yeast Extract, Spinach, Broccoli Peanuts, Almonds, Hazelnuts
Vitamin C For healthy skin, teeth, bones and connective tissue. Aids iron absorption, important in disease resistance and for proper funtioning of the immune system
Oranges, Grapefruit, Broccoli, Spinach, Cabbage, Blackcurrants, Strawberries, Green Peppers
Vitamin D Essential for the absorption of calcium and phosphate. (Sunlight enables the body to make Vitamin D in the skin) Sunlight on the skin, Fortified Margarine, Fortified Breakfast Cereals
Vitamin E Acts as an antioxidant to protect important substances in the body, such as cell membranes,from breaking down Vegetable Oils, Wheatgerm, Hazelnuts, Almonds, Avocado, Seeds
Vitamin K Essential for blood clotting. Half our requirements can be made by bacteria in the gut Broccoli, Lettuce, Cabbage, Spinach