- Vitamin A (Retinol)
Properties: essential for normal growth and development of the body, especially for healthy bones and teeth, for the proper functioning of the immune system and for normal vision.
Sources: liver, milk or egg yolk.
- Beta-carotene
Properties: Beta-Carotene is a strong antioxidant and is transformed into Vitamin A in the body.
Sources: apricots, broccoli, carrots and all coloured fruits and vegetables.
For further information please see under Vitamin A.
- 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 B3 (Niacin, Nicotinamide, Vitamin PP)
Properties: it helps to produce energy for all our body cells from the food we eat. In addition, Vitamin B3 promotes a healthy nervous system and normal mental function. It is needed for the proper function of the circulatory system, and helps to keep the skin and mucous membranes healthy.
Sources: dairy products, poultry, fish, lean meats, nuts, and eggs.
- 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 B9 (Folic Acid)
Properties: it is crucial for proper brain function and for a healthy brain development. It aids in the production of DNA, the body's genetic material, and is especially important during periods of growth. Folic Acid is necessary for the normal development of the baby in the maternal womb.
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.
- 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
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
Properties: 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 H (Biotin)
Properties: it is necessary for the metabolism of carbohydrates, fats, and amino acids (the building blocks of protein). It supports healthy bone growth, and is often recommended for strengthening hair and nails and for a healthy skin.
Sources: egg yolk, liver, bananas, milk, soy and barley.
