Vitamin A

Uses: Healthy vision, skins, bones, reproduction
Sources: Carrots, sweet potato, pumpkin, spinach, liver, eggs, fish milk

Vitamin B1

Uses: Helps to convert food into energy, also important for nerve function
Sources: Watermelon, tomato, spinach, soy, pork

Vitamin B2

Uses: Helps to convert food into energy, supports skin, hair, blood and brain
Sources: Leafy greens, wheat bran, oat bran, oysters, dairy, meat

Vitamin B3

Uses: Helps to convert food into energy, essential for a healthy nervous system
Sources: Tomato, spinach, avocado, beef, chicken, shrimps

Vitamin B6

Uses: Helps to produce red blood cells and improve sleep, appetite and mood
Sources: Legumes, bananas, watermelon, tofu, chicken, fish, spinach

Vitamin B7

Uses: Helps to convert food into energy & breaking glucose
Sources: Soybeans, almonds, whole grains, eggs, fish

Vitamin B9

Uses: Vital for cell renewal and DNA synthesis
Sources: Legumes, spinach, leafy greens, tomato, asparagus

Vitamin B12

Uses: Breaks down fatty acids & amino acids, helps to produce red blood cells
Sources: Dairy, beef, pork, fish, eggs

Vitamin C

Uses: Acts as an antioxidant, helps to renew cells, improve immune system
Sources: Kiwi, oranges, lemons, spinach, bell pepper, broccoli

Vitamin D

Uses: Strengthens bones, teeth
Sources: Sunlight, fatty fish, liver, egg yolks

Vitamin E

Uses: Acts as an antioxidant, helps stabilise cell membranes
Sources: Nuts, seeds, avocado, whole grains, tofu

Vitamin K

Uses: Blood clotting, helps to regulate calcium
Sources: Brussels sprouts, broccoli, leafy green, liver

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