VITAMIN GUIDE
_______________________________________________________________________________
_______________________________________________________________________________
VITAMIN A
Maintains healthy eyes - promoting night vision - skin, hair, nervous tissues and mucous membrane. Helps the utilisation of fat and Vitamin C and the action of the liver and thyroid. Vitamin A and betacarotene, in particular, are considered effective against cancer.
Rich Vegetarian Sources
Dark green, yellow and orange fruits and vegetables. Watercress, carrots, spinach, dried apricots, broccoli, whole milk, tomatoes and eggs.
Maintains healthy eyes - promoting night vision - skin, hair, nervous tissues and mucous membrane. Helps the utilisation of fat and Vitamin C and the action of the liver and thyroid. Vitamin A and betacarotene, in particular, are considered effective against cancer.
Rich Vegetarian Sources
Dark green, yellow and orange fruits and vegetables. Watercress, carrots, spinach, dried apricots, broccoli, whole milk, tomatoes and eggs.
VITAMIN B1 - Thiamin
Conversion of carbohydrates to energy. Keeps the nervous system, brain, muscles and heart functioning well. Some losses in cooking.
Rich Vegetarian Sources
Wholemeal bread, Brasil nuts, peanuts, peas, yeast extract and wheatgerm.
Conversion of carbohydrates to energy. Keeps the nervous system, brain, muscles and heart functioning well. Some losses in cooking.
Rich Vegetarian Sources
Wholemeal bread, Brasil nuts, peanuts, peas, yeast extract and wheatgerm.
VITAMIN B2 - Riboflavin
Keeps skin, eyes, nails, hair and lips healthy. With thiamin, helps to metabolise carbohydrates. B2 also helps thyroid functions.
Rich Vegetarian Sources
Skimmed milk, mushrooms, almonds, natural yoghurt, cheddar cheese and eggs.
Keeps skin, eyes, nails, hair and lips healthy. With thiamin, helps to metabolise carbohydrates. B2 also helps thyroid functions.
Rich Vegetarian Sources
Skimmed milk, mushrooms, almonds, natural yoghurt, cheddar cheese and eggs.
VITAMIN B3 - Niacin
Maintains healthy function of the brain and nervous system. Helps to metabolise food and to synthesise hormones.
Rich Vegetarian Sources
Peanuts, yeast extract, mushrooms, peaches, broad beans, wholemeal bread.
Maintains healthy function of the brain and nervous system. Helps to metabolise food and to synthesise hormones.
Rich Vegetarian Sources
Peanuts, yeast extract, mushrooms, peaches, broad beans, wholemeal bread.
VITAMIN B6
Helps the body to use protein, fats and iron. It is important in nerve, brain, blood and muscle functioning. Controls cholesterol levels and activates enzymes.
Rich Vegetarian Sources
Bran, wheatgerm, yeast extract, oatmeal, walnuts, hazelnuts, bananas.
Helps the body to use protein, fats and iron. It is important in nerve, brain, blood and muscle functioning. Controls cholesterol levels and activates enzymes.
Rich Vegetarian Sources
Bran, wheatgerm, yeast extract, oatmeal, walnuts, hazelnuts, bananas.
VITAMIN B12
Helps to form blood cells and metabolise food. Prevents pernicious anaemia. Vegetarian and especially vegans may be deficient in B12.
Rich Vegetarian Sources
Egg, cheddar cheese, parmesan cheese, brie and low-fat soft cheeses, yeast extract and cottage cheeses.
Helps to form blood cells and metabolise food. Prevents pernicious anaemia. Vegetarian and especially vegans may be deficient in B12.
Rich Vegetarian Sources
Egg, cheddar cheese, parmesan cheese, brie and low-fat soft cheeses, yeast extract and cottage cheeses.
FOLIC ACID
Essential for synthesis of body proteins and formation of blood. Promotes healthy skin and wards off anaemia.
Rich Vegetarian Sources
Spinach, endive, broccoli, brussel sprouts, yeast extract, peanuts, almonds, wheatgerm.
Essential for synthesis of body proteins and formation of blood. Promotes healthy skin and wards off anaemia.
Rich Vegetarian Sources
Spinach, endive, broccoli, brussel sprouts, yeast extract, peanuts, almonds, wheatgerm.
VITAMIN C
Vital for healthy tissues and cell metabolism. Necessary for growth, healthy gums, teeth and bone formation and is needed in the absorption of iron. Aids calcium and oxygen metabolism and lowers cholesterol. Vitamin C is also effective against stomach cancer.
Rich Vegetarian Sources
Red and green peppers, cabbage, potatoes, parsley, spinach, watercress, cauliflower, mustard and cress, kiwi fruits, blackcurrants, strawberries and all citrus fruits.
Vital for healthy tissues and cell metabolism. Necessary for growth, healthy gums, teeth and bone formation and is needed in the absorption of iron. Aids calcium and oxygen metabolism and lowers cholesterol. Vitamin C is also effective against stomach cancer.
Rich Vegetarian Sources
Red and green peppers, cabbage, potatoes, parsley, spinach, watercress, cauliflower, mustard and cress, kiwi fruits, blackcurrants, strawberries and all citrus fruits.
VITAMIN D
Helps to absorb calcium and phosphorus and keep the heart, nervous system, eyes, bones and teeth healthy.
Rich Vegetarian Sources
Margarine, egg, cheddar cheese, parmesan cheese, whole milk.
Helps to absorb calcium and phosphorus and keep the heart, nervous system, eyes, bones and teeth healthy.
Rich Vegetarian Sources
Margarine, egg, cheddar cheese, parmesan cheese, whole milk.
VITAMIN E
Protects cell walls and helps wounds to heal quickly. Stimulates the immune system and relieves heart conditions. Vitamin E is also effective against cancer.
Rich Vegetarian Sources
Hazelnuts, almonds, sunflower oil, peanuts, Brasil nuts, margarine, wheatgerm, dark green vegetables and eggs.
Protects cell walls and helps wounds to heal quickly. Stimulates the immune system and relieves heart conditions. Vitamin E is also effective against cancer.
Rich Vegetarian Sources
Hazelnuts, almonds, sunflower oil, peanuts, Brasil nuts, margarine, wheatgerm, dark green vegetables and eggs.