Vitamins are essential organic compounds which are involved in all of your body's metabolic processes. With the exception of A and E, most vitamins cannot be stored by the body so you should eat appropriate source foods regularly. A well-balanced diet should give you all the vitamins you need unless you are pregnant, following a strict diet or suffering from certain illnesses.
Vitamin A
Vitamin A or retinol is found in liver, animal fats, oils such as olive and soy, cereal grain germs like wheatgerm and egg yolks. Fruit and vegetables contain beta-carotene in their yellow and orange pigments which is converted to vitamin A in your body. Vitamin A is vital for good vision, fertility and healthy skin, muscle and bones. An average adult requires around 15 mg of Vitamin A per day which must be eaten with some fat or it will not be absorbed. The highest concentrations of vitamin A are found in liver at around 10 mg per 100 g serving, butter and margarine at 0.9 mg per 100 g and cheese at 0.3mg per 100 g. Beta-carotene is found in the highest quantities in red bell peppers, carrots and green leafy vegetables such as spinach.
Vitamin B
The B-complex vitamins are usually referred to by their chemical name and are essential for metabolizing the energy in food and many of our internal manufacturing processes. Vitamin B12 and folic acid are needed to create mature red blood cells and all the parts of a healthy nervous system from the brain to the nerve endings. Most of the B-complex vitamins are found in pork, grains, vegetables and milk. Thiamine is found in pork, cheese, dried fruit and peas; riboflavin in small quantities in milk, eggs and mushrooms; and niacin in beef, milk, wheat flour and eggs. Pyridoxine occurs in a wide variety of foods including chicken and turkey, eggs, oatmeal, rice, peanuts and bread. Vitamin B12 is present in most meats, seaweed, salmon, milk, yeast extract and eggs.
Biotin is in a variety of foods particularly kidneys, eggs and dried mixed fruit.
Folic acid is in many foods but is found in high quantities in broccoli, asparagus, peas and brown rice.
Vitamin C
Vitamin C or ascorbic acid is found in fresh fruit and vegetables, sweet potatoes and fresh milk. The amount of vitamin C decreases with lengthy storage and cooking so try to eat these foods as fresh as possible. You need vitamin C to make collagen which holds your cells together and since your body is unable to store vitamin C it is important to eat a regular supply. An average adult needs around 40 mg of vitamin C per day. The foods highest in vitamin C are: black currants at 220 mg per 100 g, guavas at 180 mg, bell peppers at 100 mg, cauliflower at 120 mg, cabbage at 120 mg and parsley at 150 mg.
Vitamin E
Vitamin E is found in high quantities in nuts, seeds and vegetable oils such as olive and soy. It acts with selenium as an antioxidant to protect our cell walls from damage and, since it is a fat-soluble vitamin, it can be stored within the body. Vitamin E is one of the least toxic vitamins, so you can eat and store large amounts without ill effects, but healthy adults should eat an average of 4 mg per day.
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