Five Vitamins your Body cannot Survive without

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