Vitamins A to K: Sources and Benefits

Vitamin A	is essential for growth, strong bones and teeth, and to keep skin and hair healthy. It also promotes good vision, especially in low light. Good sources of vitamin A: Milk, liver, orange-coloured fruits such as papaya and green leafy vegetables
Vitamin B	regulates bodily function. There are many vitamins B. They help to produce red blood cells carrying oxygen throughout the body. Good sources of vitamin B: Oats, seafood, meat, eggs, dairy products like milk and yoghurt, green leafy vegetables, beans and peas
Vitamin C	helps keep body tissues such as gums and muscles in good shape. It also aids the healing process, helps the body fight infection and protects the skin against harmful UV radiation. Good sources of vitamin C: Citrus fruits like oranges and grapefruit, spinach and broccoli
Vitamin D	is essential for strong bones and teeth, and is important in preventing osteoporosis as it helps the body absorb calcium. Good sources of vitamin D: Dairy products, oily fish, egg yolk and calcium-fortified cereals, fruit juices and beverages
Vitamin E	helps to form red blood cells and maintain body tissues. It also protects against free radicals that may harm the body and cause ageing. Good sources of vitamin E: Whole grains, green leafy vegetables, sardines, egg yolks, nuts and seeds
Vitamin K	helps clot the blood and stem blood loss, and promotes growth and healthy bones. Good sources of vitamin K: Avocado, kiwifruit, berries, grapes, green leafy vegetables, dairy products like milk and yoghurt, tubers, seeds and eggs.