Vitamins are essential nutrients that keep your body strong, energised, and healthy. Learn what each vitamin does, the best food sources, and why they matter. For a detailed overview, see the NHS guide to vitamins and minerals.
Vitamin A
Vitamin A supports healthy vision, immunity, and skin. According to the Harvard T.H. Chan School of Public Health, it’s vital for reducing the risk of infections and maintaining eye health.
- Avocados
- Bell peppers
- Cantaloupe
- Carrots
- Chilli peppers (especially the orange, red and yellow ones, the brighter the colour, the more beta carotene)
- Collard greens
- Mangoes
- Spinach
- Sweet potatoes
Vitamin B
B vitamins support energy, brain function, and cell health. According to the National Institutes of Health (NIH), B vitamins are critical for nerve function, DNA formation, and red blood cell production.
- Brown rice (use sparingly)
- Cabbage
- Fermented foods such as kimchi, sauerkraut, and some homemade pickles.
- Legumes
- Nutritional yeast
- Nuts: almonds, Brazil nuts, cashew nuts
- Peanuts
- Quinoa
- Seeds: chia, sunflower seeds and so on
- Wild mushrooms
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