Vitamins : What Are They & What Do They Do?

Main sources of vitamin A include liver and vegetables (especially carrots). Other good sources include milk, milk products and butter. Essential for vision in dim light meaning deficiencies can lead to night blindness. Supports healthy skin and mucus secreting surfaces. Beta-carotene, a precursor to vitamin A is an important antioxidant.

The B-vitamin family comprise of 8 vitamins, B1, B2, B3, B5, B6, B7, B9, B12. Main sources of B-vitamins include pork, veg, dried fruit, milk, cheese and meat. B1 (Thiamin) and B2 (Riboflavin) are some of the better known B vitamins. B-vitamins act as co-factors in enzyme reactions making them to energy production. B12 is not available from plant sources, consequently vegetarians and especially vegans can become deficient in B12.

Almost all the vitamin C in our diet comes from fruit, veg and potatoes. Potatoes aren't high in Vit C, but the amount we consume
makes it a key source in most diets. Citrus fruits, blackcurrants and guava are particularly good sources. Vitamin C supports connective tissue and is a potent antioxidant. Vitamin C enhances the absorption of iron (vegetable derived iron).

Vitamin D helps bone mineralisation and strength by enhancing absorption of calcium. We mainly get vitamin D from sunlight. Food sources are oily fish, liver, milk and eggs.

Vitamin E is a major antioxidant, it is key to protecting our internal tissue. Plant oils e.g. soya, corn and olive oil are good sources. So too are vegetables, nuts and seeds.

Vitamin K helps to clot your blood after a cut or internal bleed. People are unlikely to be low in vitamin K because certain bacteria in the gut can make it. You must get it through the diet though...sources are vegetables, especially spinach, cabbage, cauliflower, peas and cereals.



About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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