Nutrient	Function
Vitamins
Vitamin A (fat soluble): fish oils, milk produce, (organic) liver, egg yolk, carrots Carotene is a sours of vitamin A, found in green, yellow and orange vegetables, orange and yellow fruits, dandelion leaves, parsley, watercress	Builds resistance to infections, promotes growth, healthy hair, teeth, skin and gums, and helps repair tissues. Necessary for healthy eyes, bone formation, red and white blood cell production, and foundation of hormones involved with reproduction and lactation
Vitamin B1 (thiamin, water soluble): whole grains, oatmeal, (organic) liver, legumes, yeast, milk, nuts, lentils, seeds, eggs	Essential for turning complex carbohydrates into glucose or fat and for energy production
Vitamin B2 (riboflavin): milk, cheese, butter, yoghurt, cereals, meat, brewer's yeast, green leaf, vegetables, peas, beans, eggs, wheatgerm	Involved with the formation of liver enzymes and the use of oxygen in the metabolism of carbohydrates, fats, and proteins stored in the liver
Vitamin B3 (nicotinic acid/niacin): whole grains, milk, milk products, meat, fish, brewer's yeast, green vegetables, nuts, eggs	Involved in forming the enzymes needed for carbohydrate metabolism. Affects cholesterol metabolism and helps reduce the level of fats in the blood
Vitamin B5 (pantothenic acid): cow's milk, breast-milk, eggs, cereals, meat, brewer's yeast, green vegetables, mushrooms	Involved with the metabolism of carbohydrates, fats, and amino acids. Vital to the normal function of the adrenal glands. Helps maintain the immune system
Vitamin B6 (pyridoxine): fish, meat, egg yolk, whole grains, nuts, seeds, green vegetables, brewer's yeast, bananas, avocados, molasses, mushrooms	Involved in the metabolism of proteins and amino acids, sugars, fatty acids, and some minerals. Assists the manufacture of red blood cell, antibodies, hormones and enzymes
Vitamin B12 (cyanocobalamin): meat, liver, kidneys, fish, eggs, milk, milk products, bean sprouts. Also manufactured by intestinal bacteria	Vital for the normal development of red blood cells, for iron metabolism and for a healthy nervous system
Vitamins C (ascorbic acid): fresh fruit, fresh vegetables, potatoes, leafy herbs, berries	Vital for healthy skin, bones, and muscles, as it is involved with producing the protein collagen. Also vital for healing and protection from the effects of viruses, toxins, drugs, allergies, and foreign bodies. Necessary for cholesterol metabolism and the production of cortisol by the adrenal glands. Enhances resistance to infection and iron absorption, and is an effective antioxidant
Vitamin D: milk, milk products, eggs, fatty fish, fish oil Sunlight triggers its synthesis in the skin	Vital for normal calcium formation, and the growth and health of bones and teeth. Increases absorption of calcium and phosphates from food
Vitamin E: nuts, seeds, eggs, milk, milk products, whole grain, wheatgerm, unrefined oils, leafy vegetables, avocados, seaweeds, soy beans, breast milk	Important to the metabolism of essential fatty acids, absorption of iron, and for red cell manufacture. An antioxidant, it protects the circulatory system, cells and cell membranes, and slows the aging process. Increases fertility and protects against development of fetal abnormalities and miscarriage
Vitamin K: green vegetables, milk, milk products, molasses, apricots, whole grains, cod liver oil, sunflower oil Synthesized in the intestine	For the production of blood clotting factors, notably prothrombrin
Folic acid: brewer's yeast, green vegetables, eggs, whole grains, meat, nuts, milk	For red blood cell formation in bone marrow. For metabolism of sugar and amino acids, and the manufacture of antibodies. Crucial to the normal function of the nervous system and for production of genetic material