Examples of how to get your Vitamins

More on Vitamins....

Water Soluble Vitamins

Vitamin B1 (Thiamine)

• Pork, vegetables, milk, cheese, peas, fresh and dried fruit, eggs, wholegrain breads, some fortified breakfast cereals

Vitamin B2 (Riboflavin)

• Milk, eggs, fortified breakfast cereals, rice, mushrooms

Vitamin B3 (Niacin)

• Meat, fish, wheat flour, maize flour, eggs, milk

Vitamin B5 (Pantothenic Acid)

• Chicken, beef, potatoes, porridge, tomatoes, kidney, eggs, broccoli, wholegrains, such as brown rice and whole meal bread

Vitamin C

• Peppers, broccoli, brussel sprouts, sweet potatoes, oranges, kiwi fruit

Fat Soluble Viatmins

Vitamin A

• Cheese, eggs, oily fish, such as mackerel, milk, fortified low-fat spreads, yoghurt

Vitamin D

·         oily fish, such as salmon and sardines, eggs, fortified fat spreads, fortified breakfast, cereals, powdered milk

Vitamin K

·         green leafy vegetables, such as broccoli and spinach, vegetable oils, cereals