You are using an outdated browser. Please upgrade your browser to improve your experience.

How to get your vitamins from real food

Vitamins

Confused about which vitamins do what? Here’s your guide to the 13 essential vitamins and their best food sources.

Vitamin A
Important for: Immune function, reproduction, vision, healthy skin and teeth.
Where to find it: Milk, cheese, eggs, oily fish, yellow or orange vegetables.

Vitamin D
Important for: Absorption of calcium, muscle strength, healthy skin .
Where to find it: Sunlight.

Vitamin E
Important for: Heart, circulation, skin and nervous system functioning.
Where to find it: Oil, chicken, fish, spinach.

Vitamin K
Important for: Blood clotting.
Where to find it: Spinach, salad greens, broccoli, cabbage, canola oil.

Vitamin B1
Important for: Energy supply, breaking down fats, carbs and protein.
Where to find it: Whole grains, legumes, nuts, pork.

Vitamin B2
Important for: Obtaining energy from food, reducing risk of heart disease.
Where to find it: Milk, cheese, yoghurt.

Vitamin B3
Important for: Releasing calcium from stores, healthy skin and nerves.
Where to find it: Beef, pork, beans.

Vitamin B6
Important for: Using protein.
Where to find it: Brussels sprouts, peas, beans, fruit.

Vitamin B12
Important for: Nerve and blood function .
Where to find it: Beef, lamb, chicken, fish, dairy products.

Folate
Important for: Preventing neural tube defects in newborns.
Where to find it: Cereals, fruit, vegetables.

Biotin
Important for: Using fats and protein.
Where to find it: Meats and cereals.

Vitamin Pantothenic acid
Important for: Nerve function
Where to find it: Chicken, beef, potatoes, tomatoes, whole grains.

Vitamin C
Important for: Immune function, aids in iron absorption.
Where to find it: Citrus fruit, broccoli, capsicum, kiwifruit, strawberries.