The quality of our diet comes down to more than just calories. While weight hinges on calories, the type of food we eat has a much bigger bearing on health.
Our diets can provide us with all the nutrients we need, including vitamins. Vitamins are a group of 13 micronutrients that play a special role in the essential functions within the body to keep us alive and working at our best. We only need them in very small quantities, although they are crucial for human health. A healthy balanced diet containing a wide variety of whole foods should help you to meet all of your body's vitamin needs, however there are some groups of people who may need more, or are more at risk of deficiency.
Have a look at our handy vit-o-graph below to learn more about the functions of each vitamin within the body, as well as good sources of each. Useful whether you're looking to increase your intake of a particular vitamin, or you just want to achieve a healthy balance.
Vitamin A
(Retinol/beta-carotene)
Healthy vision, immune function, anti-inflammation, healthy skin
Eggs, liver, milk, cheese, yogurt, fortified spreads, sweet potatoes, carrots, bell peppers, papaya, mango
Vitamin B1
(Thiamine)
Energy metabolism, normal cell function
Wheat flour, baked goods, fortified breakfast cereals, pork, peas, nuts
Vitamin B2
(Riboflavin)
Energy metabolism, cell growth and development
Fortified breakfast cereals, beans, fish, milk, eggs
Vitamin B3
(Niacin)
Energy and fat metabolism, DNA repair, antioxidation
Fortified flour and breakfast cereals, meat, fish, brown rice, nuts, seeds, beans, pulses, bananas
Vitamin B5
(Pantothenic acid)
Energy and fatty acid metabolism
Almost all plant and animal foods
Vitamin B6
(Pyridoxine)
Energy metabolism, immune function, cognitive health
Poultry, oily fish, dark leafy greens, bananas, papaya, oranges
Vitamin B7
(Biotin)
Energy metabolism, cell signalling
Eggs, salmon, avocado, nuts, seeds, pork
Vitamin B9
(Folate)
DNA growth and repair, red blood cell development, cognitive health
Dark leafy greens, whole grains, beans, seafood
Vitamin B12
(Cobalamin)
DNA and red blood cell development, brain and nerve function
Meat, poultry, eggs, dairy products
Vitamin C
(Ascorbate)
Wound healing, immune function, antioxidation, collagen production, hormone synthesis
Citrus fruits, bell peppers, green leafy vegetables, potatoes
Vitamin D
(Cholecalciferol)
Bone health, antioxidation
Eggs, oily fish, fortified drinks, spreads and breakfast cereals
Vitamin E
(Tocopherols)
Antioxidation, immune function, heart health
Nuts, seeds, plant oils
Vitamin K
(Quinones)
Blood clotting, bone health
Green leafy vegetables, plant oils
Nutritionist Beth Furness (ANutr), holding a BSc in Nutrition and Health, is deeply dedicated to applying evidence-based knowledge to all aspects of nutrition. Her passion lies in fostering healthy relationships with food, ensuring that everyone maintains a balanced and sustainable approach to nutrition.