Vitamins are an essential part of our lives and something we can't go without. Have you ever wondered what each vitamin does? We at HealthPharm give you the run-down.
GREAT FOR: Healthy eyes and general growth and development, including healthy teeth and skin.
WHERE IT'S FOUND: Anything orange! Carrots, sweet potato and cantaloupe melons which get their colour from the carotene pigment.
GREAT FOR: Energy production, iron absorption and immune function .
WHERE IT'S FOUND: This crucial group of nutrients can be found in whole unprocessed foods, specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast and molasses.
GREAT FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption.
WHERE IT'S FOUND: Everyone knows this one – oranges! But they're not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.
GREAT FOR: Strong healthy bones.
WHERE IT'S FOUND: Apart from spending a few minutes out in the sun, which stimulates Vitamin D production, you can get this nutritional must from eggs, fish and mushrooms.
GREAT FOR: Blood circulation, and protection from free radicals.
WHERE IT'S FOUND: Our favorite Vitamin E-rich food is the mighty almond. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits.
GREAT FOR: Blood coagulation – that is, the process by which your blood clots.
WHERE IT'S FOUND: Leafy greens are the best natural sources of Vitamin K – so make sure you're eating lots of kale, spinach, Brussels sprouts and broccoli.
GREAT FOR: Cell renewal and preventing birth defects in pregnancy.
WHERE IT'S FOUND: There are plenty of scrumptious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets and corn.
GREAT FOR: Healthy teeth and bones.
WHERE IT'S FOUND: This mineral is another one that most of us already know - the best sources are dairy products like yogurt, cheese and milk, along with tofu and black molasses.
GREAT FOR: Building muscles naturally and maintaining healthy blood.
WHERE IT'S FOUND: Surprisingly clams take the top spot for iron content, closely followed by oysters and organ meats like liver. For the vegetarians, soybeans, cereal, pumpkin seeds, beans, lentils and spinach are great sources of iron.
GREAT FOR: Immunity, growth and fertility.
WHERE IT'S FOUND: Seafoods like oysters are also zinc-rich, along with spinach, cashews, beans and – wait for it – dark chocolate.
GREAT FOR: Glucose function
WHERE IT'S FOUND: As long as your diet contains servings of whole grains, fresh vegetables and herbs, you should be getting enough chromium.
