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Nutrition page 7

Table: Essential vitamins and minerals summary


What is it for?

Food sources

Vitamin A

vision, cell reproduction, immune function, growth, reproduction, bone metabolism, skin health, cardiovascular health, antioxidant

liver, carrots, green leafy vegetables, eggs, cheese, apricots, pumpkin, sweet potato, butter, cantaloupe/rock melon

B vitamins
(including folate / folic acid)

red blood cell formation, brain and nerve function, DNA, RNA and protein synthesis, cell metabolism and function, blood sugar maintenance, muscle tone, brain and cardiovascular health

meat, poultry, vegetables, eggs, milk, nuts, wholegrains, green leafy vegetables, seeds, nuts, potatoes, bananas, lentils, chilli peppers, tempe, liver oil, liver, turkey, tuna, yeast

Vitamin C

wound healing, immunity, iron absorption, antioxidant, cofactor for vital enzymatic reactions, carnitine biosynthesis

fresh fruits such as citrus fruits and berries, tomatoes, peppers

Vitamin D

calcium absorption, healthy bones and teeth

milk, oily fish, brown rice

Vitamin E

immunity, cardiovascular health, cell structure integrity and signaling, potent antioxidant

wheat germ oil, nuts, safflower oil, corn oil, soybean oil, olives, and green leafy vegetables

Vitamin K

blood clotting, cardiovascular health

green leafy vegetables, avocado, cauliflower, broccoli, kiwifruit/gooseberries


bone health, cell metabolism

milk, nuts, green vegetables, wholegrains, yoghurt seaweed, nuts, oranges, figs


metabolism (thyroid hormone regulation) for growth and energy, antioxidant

iodised salt, algae, seafood, seaweed (kelp & nori), animal derived foods (eggs, meat, dairy products)


red blood cell oxygen delivery, immunity, protein synthesis, enzyme reactions, metabolism

red meat, poultry, dried fruit, green leafy vegetables lentils, beans, tofu, chickpeas


building bones, manufacturing proteins, releasing energy from muscle storage, and regulating body temperature

cereals, grains, vegetables, meat, poultry, fish, nuts, dairy products


facilitates vitamin E absorption, elevates antioxidant levels, beneficial for cardiovascular and immune health

plant foods, brazil nuts, tuna, beef, and poultry


wound healing, regulates enzyme activity and metabolic activities, cell structure integrity and cell function

red meat, poultry, seafood, eggs, nuts, whole grains, fortified breakfast cereals, and dairy products


development and maintenance of brain, eye, cardiovascular and immune health, antioxidant

oily fish, flaxseeds, walnuts, soybeans, and tofu


development and maintenance of brain, cardiovascular and immune health, antioxidant

oily fish, flaxseeds, walnuts, soybeans, and tofu



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