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How to get your vitamins from real food


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.

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

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.