Vitamins and Minerals

Vitamin A

Found: Green and Yellow vegetables, Dairy products

Used for: Vision, good skin and growth

Excess causes: Liver damage

Too little causes: Preventable blindness and increased risk of death from severe infections

Vitamin B

Found: Bread, Milk and Eggs

Used for: Energy release, good skin, healthy nervous system

Vitamin B12

Found: Meat, Milk, and Yeast

Used for: Red blood cells, prevents birth defects

Too little causes: Anaemia 

Vitamin C

Found: Fruit and Vegetables

Used for: Good skin, protects cells and helps absorb iron, heals wounds and forms connective tissue

Too little causes: Scurvy

Vitamin D

Found: Margarine (fortified) and Oily Fish, or sunlight

Used for: Helps absorb calcium, and strong teeth and bones

Excess is dangerous

Too little causes: Rickets

Vitamin E

Found: Eggs, cereals and grains

Used for: Healthy skin, possible reproduction

Vitamin K

Found: Grren vegetables, meat, beans, fruit and cereals

Used for: Clotting blood

Calcium

Found: Dairy, cereals, green vegetables, bread and tofu

Used for: Strong teeth and bones

Too little causes: Rickets

Iron

Found: Red meat, green vegetables, eggs, lentils and bread

Used for: Formation of red blood cells

Too little causes: Anaemia