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.