Vitamins are essential micronutrients your body needs to function properly. Each vitamin has specific roles and functions, and can be obtained from a category of food.

To enjoy all the vitamins and their benefits, opt for a balanced diet with a variety of food.

  • Fat-soluble vitamins

    These vitamins bind to fat in the stomach in order to be absorbed, and then stored in the body.

    Vitamin A (Beta-carotene)
    • Essential for vision
    • Boosts immune function and bone metabolism
    • Acts as an antioxidant
    • Keeps skin and tissues healthy
    • Found in milk, eggs, meat, fish liver oils, green leafy vegetables, yellow and orange fruits and vegetables
    Vitamin D
    • Regulates the absorption of calcium and phosphorus for bone health
    • Boosts immune function
    • Reduces the risk of osteoporosis
    • Found in dairy products, sardines, tuna, salmon, egg yolk, yeast and formed in skin when exposed to sunlight
    Vitamin E (Tocopherol)
    • Important antioxidant that protects cell membranes
    • Protects vitamin A from oxidation
    • Found in whole grains, nuts, seeds, plant oil, green leafy vegetables and egg yolk
    Vitamin K
    • Essential for blood clotting
    • Maintains bone health
    • Found in milk, green leafy vegetables, cabbage, broccoli and cauliflower. Could also be synthesized in our digestive tract
  • Water-soluble vitamins

    Water-soluble vitamins can be absorbed directly by cells.

    Vitamin B1 (Thiamine)
    • Helps in energy production
    • Helps the body process carbohydrates and some proteins
    • Maintains appetite and normal digestion
    • Essential for proper nerve function and cardiovascular system
    • Found in whole grain cereals, legumes, eggs, potatoes, nuts, beans and brown rice
    Vitamin B2 (Riboflavin)
    • Helps in converting food into energy
    • Helps in metabolising some drugs, fats and carbohydrates
    • Helps in the production of red blood cells
    • Supports normal vision and skin health
    • Found in milk, yoghurt, chicken, meat, asparagus, whole grains and green leafy vegetables
    Vitamin B3 (Niacin)
    • Manages cholesterol levels
    • Promotes healthy skin
    • Supports nervous and digestive systems
    • Helps release energy from carbohydrates
    • Found in all protein containing foods, whole grains, nuts, carrots and tomatoes
    Vitamin B5 (Panthothenic acid)
    • Used in energy metabolism
    • Needed for enzymes synthesis
    • Found in protein containing foods, whole grains and legumes.
    Vitamin B6 (Pyridoxine)
    • Promotes a healthy nervous system
    • Helps in breaking down proteins
    • Helps to release sugar for energy
    • Found in fish, poultry, whole grains, shellfish, bananas, eggs, green leafy vegetables
    Vitamin B7 (Biotin)
    • Has a role in cell growth and metabolism
    • Helps with energy production
    • Maintains blood sugar levels
    • Found in cooked salmon, egg white, whole grains, nuts, avocados and legumes
    Vitamin B9 (Folic acid)
    • Necessary in DNA production
    • Essential for blood cell formation
    • Critical during growth and development
    • Prevents birth defects
    • Found in beans, cereals, legumes, seeds, brown rice, oranges, dark green leafy vegetables
    Vitamin B12 (Cobalamin)
    • Maintains nerve cells
    • Participates in metabolism and red blood cell formation
    • Found in animal products (meat, fish, poultry, shellfish, eggs, cheese, milk) and fortified foods
    Vitamin C (Ascorbic acid)
    • An important antioxidant
    • Improves absorption of iron
    • Promotes collagen formation
    • Helps to heal wounds
    • Supports the immune system
    • Found in citrus fruits, red berries, red and green bell peppers, cabbage, broccoli, tomatoes and spinach