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Vitamins are essential micronutrients your body needs to function properly. Each vitamin has specific roles and functions, and can be obtained from a category of food.
To enjoy all the vitamins and their benefits, opt for a balanced diet with a variety of food.

Fat-soluble vitamins
These vitamins bind to fat in the stomach in order to be absorbed, and then stored in the body.

Vitamin A (Beta-carotene)

  •     Essential for vision
  •     Boosts immune function and bone metabolism
  •     Acts as an antioxidant
  •     Keeps skin and tissues healthy
  •     Found in milk, eggs, meat, fish liver oils, green leafy vegetables, yellow and orange fruits and vegetables

Vitamin D
  •     Regulates the absorption of calcium and phosphorus for bone health
  •     Boosts immune function
  •     Reduces the risk of osteoporosis
  •     Found in dairy products, sardines, tuna, salmon, egg yolk, yeast and formed in skin when exposed to sunlight

Vitamin E (Tocopherol)
  •     Important antioxidant that protects cell membranes
  •     Protects vitamin A from oxidation
  •     Found in whole grains, nuts, seeds, plant oil, green leafy vegetables and egg yolk

Vitamin K
  •     Essential for blood clotting
  •     Maintains bone health
  •     Found in milk, green leafy vegetables, cabbage, broccoli and cauliflower. Could also be synthesized in our digestive tract

Water-soluble vitamins
Water-soluble vitamins can be absorbed directly by cells.

Vitamin B1 (Thiamine)
  •     Helps in energy production
  •     Helps the body process carbohydrates and some proteins
  •     Maintains appetite and normal digestion
  •     Essential for proper nerve function and cardiovascular system
  •     Found in whole grain cereals, legumes, eggs, potatoes, nuts, beans and brown rice

Vitamin B2 (Riboflavin)
  •     Helps in converting food into energy
  •     Helps in metabolising some drugs, fats and carbohydrates
  •     Helps in the production of red blood cells
  •     Supports normal vision and skin health
  •     Found in milk, yoghurt, chicken, meat, asparagus, whole grains and green leafy vegetables

Vitamin B3 (Niacin)
  •     Manages cholesterol levels
  •     Promotes healthy skin
  •     Supports nervous and digestive systems
  •     Helps release energy from carbohydrates
  •     Found in all protein containing foods, whole grains, nuts, carrots and tomatoes

Vitamin B5 (Panthothenic acid)
  •     Used in energy metabolism
  •     Needed for enzymes synthesis
  •     Found in protein containing foods, whole grains and legumes.

Vitamin B6 (Pyridoxine)
  •     Promotes a healthy nervous system
  •     Helps in breaking down proteins
  •     Helps to release sugar for energy
  •     Found in fish, poultry, whole grains, shellfish, bananas, eggs, green leafy vegetables

Vitamin B7 (Biotin)
  •     Has a role in cell growth and metabolism
  •     Helps with energy production
  •     Maintains blood sugar levels
  •     Found in cooked salmon, egg white, whole grains, nuts, avocados and legumes

Vitamin B9 (Folic acid)
  •     Necessary in DNA production
  •     Essential for blood cell formation
  •     Critical during growth and development
  •     Prevents birth defects
  •     Found in beans, cereals, legumes, seeds, brown rice, oranges, dark green leafy vegetables

Vitamin B12 (Cobalamin)
  •     Maintains nerve cells
  •     Participates in metabolism and red blood cell formation
  •     Found in animal products (meat, fish, poultry, shellfish, eggs, cheese, milk) and fortified foods

Vitamin C (Ascorbic acid)
  •     An important antioxidant
  •     Improves absorption of iron
  •     Promotes collagen formation
  •     Helps to heal wounds
  •     Supports the immune system
  •     Found in citrus fruits, red berries, red and green bell peppers, cabbage, broccoli, tomatoes and spinach