| A Retinol
||Egg yolks; fish oils; offal. Made by body from carotene
in green, yellow and orange vegetables.
||Growth; immunity; maintains health of mucous membranes;
vision (especially in dim light).
||Beans; fortified cereals; fortified flour; nuts and seeds;
pork; brown rice; wheat germ.
||Carbohydrate metabolism; maintains health of muscular and
||Avocados; fortified cereals; dairy products; eggs; nuts
offal; wheat germ; yeast.
||Cellular respiration; tissue maintenance and repair.
|| 13-18 mg; excess harmful
||Fish; fortified cereals (not natural maize) and flour;
liver; meat; peanuts; yeast; wholegrains.
||Carbohydrate metabolism; maintains health of skin, nerves
and digestive system.
|B5 Pantothenic acid
||Fish; legumes; poultry; wholegrains; yogurt. Also made
by intestinal bacteria.
||Carbohydrate, fat and protein metabolism; maintains health
of nervous system.
||Bananas; fish; meat; potatoes. Also made by intestinal
||Protein metabolism; red blood cell and antibody formation.
|B9 Folic acid
||Meat, orange juice; pulses; green vegetables; wheat germ;
wholemeal flour; yeast.
||DNA production; cell division (with B12) - including red
and white blood cell formation.
||Fortified cereals; cheese; eggs; fish; meat; oysters.
||DNA production; maintains health of nervous
system; helps functioning of folic acid.
|Biotin (B group; not numbered)
||Egg yolks; nuts; offal; soy products; wheat germ; yeast.
Also made by intestinal bacteria.
|| Fat metabolism.
|C Ascorbic acid
||60 mg (100mg for smokers)
||Fruits and vegetables, especially raw blackcurrants, citrus
fruit, tomatoes, peppers and potatoes.
||Antioxidant (protects against disease); maintains health
of connective tissue and cell walls.
||Mainly sunlight on skin. Also full-fat dairy products;
eggs; liver; fortified margarine; oily fish.
|| Facilitates absorption of calcium and phosphorus from
intestines and bone growth.
||Butter; cereals; eggs; fortified margarine; nuts and seeds;
wheat germ; vegetable oils.
||Antioxidant (protects against disease). Thought to protect
|K Menaquinone/ phylloquinone
||Leafy green vegetables. Also made by intestinal bacteria.