- Vitamin B1 (Thiamine)
Properties: it helps the body cells to convert carbohydrates into energy and is important for the correct functioning of the heart, muscles and nervous system.
Sources: potatoes, cereals, whole grain, lean meat, liver, fish, dried beans and peas.
- Vitamin B2 (Riboflavin)
Properties: important for the breakdown of carbohydrates, fats and proteins, for the normal release of energy from food. It is essential for growth and helps maintain healthy skin and mucous membranes, the cornea of the eye and nerve function.
Sources: meat, eggs, nuts, green leafy vegetables and dairy products.
- Vitamin B6 (Pyridoxine)
Properties: it plays an important role for building red blood cells, muscles and skin tissues, for normal brain development and function, and for growth.
Sources: meat, liver, fish, potatoes, dairy products, whole meal products, bananas and yeast.
- Vitamin B12 (Cyanocobalamin)
Properties: important for maintaining a healthy immune system, for a normal mental function and good mood balance.
Sources: eggs, meat, poultry, shellfish, milk and dairy products.
- Vitamin C (Ascorbic Acid)
Properties: it supports the immune system and it is needed for the growth and repair of tissues in all parts of the body. It is necessary to form collagen, an important protein that forms skin, scar tissue, cartilage, tendons, ligaments, bones, teeth and blood vessels. Vitamin C contributes also to iron absorption from food and it has strong antioxidant properties to protect body cells.
Sources: citrus fruits, black currants, parsley, and paprika.
- Vitamin D (cholecalciferol)
Properties: the body converts Vitamin D from food sources or is able to produce it upon exposure of the skin to sun ultraviolet light to its active form. It is essential for building and maintaining healthy bones and teeth, because it helps the body maintain correct levels of Calcium and Phosphorus.
Sources: cheese, butter, margarine, cream, fortified milk, fish, and fortified cereals.
- Vitamin E (tocopherol)
Properties: Vitamin E is essential for proper growth and development of the muscles, proper functioning of the body's circulatory, nervous, digestive and immune systems. Like Vitamin C, it is an antioxidant. This means that it protects the cells from damage by free radicals in the body.
Sources: vegetable oils, nuts, whole grains, and green vegetables.
- Vitamin B9 (Folic Acid)
Properties: Low blood levels of vitamins of the B group, including folic acid, are associated with high homocysteine levels. High homocysteine levels can damage heart and blood vessels.
Sources: beans and green vegetables such as spinach and cabbage, citrus fruits and juices, wheat bran and other whole grains, dark green leafy vegetables, poultry, pork, shellfish, and liver.
