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• Vitamin A is an important anti-oxidant
• Helps strengthen immunity from infections
• Protects skin, protects against cancer & keeps vision healthy.

Good sources:
Apricots, cucumber, mango, papaya, peach & tomatoes.

Our bodies convert beta- carotene from plant sources into vitamin A

Beta-carotene is the plant form of Vitamin A

• Vitamin B1 works with other B-vitamins to help break down & release energy from the food we eat
• Helps keep nerves & muscle tissue healthy
• A water soluble vitamin you need it in your diet every day as your body cannot store it

Good sources:
Vegetables, peas, grapes, oranges, pineapple, watermelon, tomato, strawberries, wholegrain breads, some fortified breakfast cereals & eggs

• Vitamin B2 keeps the skin, eyes, nervous system & mucous membranes healthy
• Helps produce steroids & red blood cells, may help the body absorb iron from our food
• UV light can destroy riboflavin so keep out of sunlight
• A water soluble vitamin you need it in your diet every day as your body cannot store it

Good sources:
Pineapple, strawberries, tomatoes. Fortified cereals, rice, mushrooms & eggs

• Vitamin B3 helps produce energy from the foods we eat & helps keep both the nervous & digestive system healthy. Also needed to keep cholesterol levels low
• There are two forms of niacin: nicotinic acid & nicotinamide, both are found in food
• Niacin is a water-soluble vitamin, which means you need it in your diet every day because it can't be stored in the body

Good sources:
Wheat flour, maize flour & eggs

• Vitamin B5 is needed for energy production, the body's response to stress, regeneration of all cells - particularly in the nervous system & antibodies
• Pantothenic acid is found in virtually all vegetable foods
• A water soluble vitamin, you need it in your diet every day as your body cannot store it

Good sources:
Potatoes, porridge, tomatoes, broccoli, whole grains such as brown rice & wholemeal bread (& eggs)

• Vitamin B6 is needed for the production of energy, a healthy nervous system, brain & mental state. It also allows the body to build all sorts of cells, hormones & antibodies (defenders against infection)
• A water-soluble vitamin, you need it in your diet every day because it can't be stored in the body

Good sources:
Bread, whole cereals (such as oatmeal, wheat germ and rice), avocado, grapes, pineapple, strawberries, tomatoes, watermelon, soya beans, peanuts, potatoes, some fortified breakfast cereals & eggs

• Vitamin B12 is particularly important for the health of the brain & nervous system & formation of red blood cells
• Fermentation in the manufacture of yoghurt destroys much of the B12. Boiling milk can also destroy B12

Good sources:
Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. These include yeast extracts, Vecon vegetable stock, veggie burger mixes, textured vegetable protein, soya milks, vegetable & sunflower margarines & breakfast cereals

• Beta-carotene is an important anti-oxidant
• Protects skin including 'inside skins' (lining of intestines, lungs, nose & throat)
• Beta-carotene is turned into vitamin A in the body, is known as the plant version of vitamin A
• Beta-carotene is what gives yellow and orange fruit and vegetables their colour

Good sources:
Yellow & green leafy vegetables like spinach, kale, broccoli, carrots, pumpkin, apricots, asparagus, cantaloupe melon, sweet potato, watermelon, cherries, mango, papaya

• Vitamin C protects cells, keeps them healthy, and helps the body absorb iron from food
• You should be able to get all the vitamin C you need from your daily diet.

Good sources:
Peppers, broccoli, brussel sprouts, sweet potatoes, oranges, kiwi, cucumber, apple, apricot, avocado, bananas, blackberry, peach, blueberry, cherry, grapes, mango, papaya, pear, pineapple, raspberry, strawberry, tomato, watermelon