.jpg) Vitamins are vital for our health – and they’re easily and cheaply available.
Vitamins are substances that are essential for human and animal health. Without them we can’t grow and develop properly.
These are the most important ones:
Vitamin A helps form healthy teeth, bones, skin and soft tissue.
Found in: dark-coloured fruit, green leafy vegetables, cheese, yoghurt, cream, butter, eggs (yolk), fish, beef and liver.
Vitamin D helps the body absorb calcium, which is essential for healthy teeth and bones.
Found in: sunshine, fatty fish such as salmon, mackerel and herring, cod liver oil, fortified cereals, cheese, yoghurt, butter and cream.
Folate (folic acid) helps vitamin B12 form red blood cells, and plays a vital role in tissue growth and cell function. Pregnant women must get enough folate.
Found in: asparagus, broccoli, beetroot, brewer’s yeast, dried beans, green leafy vegetables, oranges, peanut butter, lentils and wheat germ.
Vitamin E promotes healthy red blood cells and helps the body use vitamin K, without which our blood wouldn’t clot.
Found in: avocados, sunflower oil, dark green vegetables, safflower, corn oils, paw-paws, mangoes, nuts, seeds and wheat germ.
Vitamin K is what makes the blood clot so that wounds will stop bleeding. It also promotes healthy bones.
Found in: cabbage, cauliflower, cereals, dark green leafy vegetables, fish, eggs, beef and liver.
The essential B vitamins are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin) and B12. Between them, they promote heart, nerve, skin and hair health, as well as lowering cholesterol and helping the body process food and produce energy. They also aid fertility and normal brain function.
Found in: lean meats, eggs, dried beans, peas, nuts, seeds, whole grains, asparagus, spinach, broccoli, almonds, chicken (dark meat), mushrooms, beef liver, avocados, fish, potatoes, cabbage, chocolate, bananas, dairy products, carrots and brown rice.
Vitamin C promotes healthy teeth, gums and tissues, and helps wounds to heal.
Found in: green leafy vegetables, citrus fruits, potatoes, strawberries and tomatoes.
To read more about this, check out Jet Club magazine’s Feb/March issue.
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