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Small quantities of vitamins are needed by our
bodies in order for them to work efficiently and resist illnesses.
1.
Vitamin A – strengthens the immune system. (Dairy
foods, beta carotene found in yellow and oranges food such as carrot)
2.
Vitamin B1 – converting carbohydrates into
energy. ( raisins , eggs, wholegrain bread, branflakes)
3.
Vitamin B2 – help us to keep eyes, skin, and
nervous system healthy. ( rice, mushrooms, semi-skimmed
milk, eggs )
4.
Vitamin B6 – allows the body to store and use
energy from the food we eat. (Chicken, turkey, cod, peanuts).
5.
Vitamin B12 – per events anemia, help maintain a
healthy nervous system, and relieves irritability. (lamb, salmon, cheddar cheese, eggs )
6.
Vitamin C – increase the body’s resistance to
infection and free radicals. ( oranges, red pepper, steamed broccoli )
7.
Vitamin D – vital for strong, healthy bones, and
for the absorption of calcium. ( herrings, mackerel, salmon, and eggs)
8.
Vitamin E – protects from the free radicals
damage and keeps the skin, nerves, and muscles healthy. (Sunflower seeds, peanuts,
almonds.)
9.
Folate – breakdown proteins in the body and
helps prevent birth defects in newborns babies. (steamed broccoli, peas,
chickpeas).
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