1 \u2013 Our bodies need vitamins and minerals to function. Different parts of our bodies like our eyes , brains , muscles , and bones need different vitamins and minerals to grow and be healthy. Vitamins are divided into two types: water-soluble and fat-soluble.<\/p>\n\n\n\n
2 \u2013 The majority of vitamins are water-soluble , namely all the B vitamins and vitamin C. Because water-soluble vitamins are dissolved in our body fluids, we are unable to store these vitamins , making a regular supply essential to our well-being.<\/p>\n\n\n\n
3 \u2013 In contrast , fat-soluble vitamins A , D , E and K can be stored in the body\u2019s fat deposits, in which they are both transported and stored. Here is a list of vitamins and minerals that our bodies need:<\/p>\n\n\n\n
4 \u2013 Vitamin A:- Essential for eyesight , especially night vision. Essential for normal growth in children. Keeps the skin in the mouth , respiratory tract and urinary tract moist (protects against harmful bacteria). Where we get it from:- Milk , oily fish , eggs , orange , yellow and green vegetables (carrots , spinach , apricots , mango , pumpkin , broccoli).<\/p>\n\n\n\n
5 \u2013 Vitamin D:- Works with calcium and phosphorus to make strong, healthy bones and teeth. Where we get it from:- Sunlight , milk , fish oil , eggs.<\/p>\n\n\n\n
6 \u2013 Vitamin E:- This is an antioxidant which play a role in preventing cancer and heart disease. Where we get it from:- Nuts , green leafy vegetables , whole grains.<\/p>\n\n\n\n
7 \u2013 Vitamin K:- Essential for blood clotting. Where we get it from:- Green leafy vegetables , broccoli and cauliflower , eggs , cheese , wholemeal flour and bread<\/p>\n\n\n\n
8 \u2013 Vitamin C:- Needed for healthy Bones , blood vessels , teeth , gums , healing , brain. Where we get it from:- Berries , bell peppers , oranges , spinach , tomatoes.<\/p>\n\n\n\n
9 \u2013 Vitamin B12:- Works with folate to produce new blood and nerve cells and DNA. Helps process carbohydrate and fat. Where we get it from:-Fish , milk , cheese , red meat , chicken.<\/p>\n\n\n\n
10 \u2013 Vitamin B6:- Helps process protein and carbohydrate. Assists in making red blood cells. Important for brain function and immune system health Brain , nerves , proteins. Where we get it from:- Bananas , nuts , red meat , chicken , fish , eggs , poultry , Wholegrains , green leafy vegetables.<\/p>\n\n\n\n
11 \u2013 Thiamin (B1):- Helps release energy from carbohydrates. Is needed for proper working of the heart , digestive and nervous systems. Where we get it from:- Meat , fish , beans , cereals.<\/p>\n\n\n\n
12 \u2013 Niacin (B3):- Helps to release energy from food. Important for growth. Helps control cholesterol levels.<\/p>\n\n\n\n
13 \u2013 Important for nervous system and digestive health. Where we get it from:- Chicken , red meat , peanuts , fish , eggs , vegetables , milk.<\/p>\n\n\n\n
14 \u2013 Riboflavin (B2):- Important for growth and repair of tissues , especially the skin and eyes. Where we get it from:- Meat , eggs , peas , nuts , milk , green vegetables dairy products (milk , cheese , yoghurt) , almonds , mushrooms.<\/p>\n\n\n\n
15 \u2013 Folate (B9, folic acid):- Produces red blood cells and DNA. Keeps the nervous system healthy. Important in early pregnancy to prevent neural tube defects. Where we get it from:- Green leafy vegetables , wholegrains , liver , oranges , avocado.<\/p>\n\n\n\n