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Function of the vitamin Vitamin

Needed for night vision and helps maintain healthy skin. Keeps mucous
membranes free from infection. It is also needed for normal growth in children. It
1 K
is found in full fat milk, cheese, eggs, oily fish, liver, butter, carrots, spinach,
cabbage and yellow fruit. RDA 0.7mg

There are 8 vitamins, which all convert food into energy. This keeps us fuelled for
the day. Most are needed for the formation of red blood cells and to maintain the
2 C
brain and nervous system. Found in red meat, dairy products, fortified (added)
breakfast cereals, fruit and veg.

Maintains body connective tissues which is important for wound healing. It is an
3 antioxidant and helps Iron to be absorbed into the body. It can be found in citrus D
fruits (orange & lemons), green veg and tomatoes. RDA 40mg

Works with Calcium to form healthy teeth and bones. Vitamin D supplement is
4 added to margarine. The skin absorbs it from the sun. Also found in lean red meat. A
RDA 100g

This is an antioxidant that helps to protect from heart disease and cancer. Found
5 B
in margarine, sardines, nuts, seeds, egg yolk and milk. RDA 4mg

Helps blood to clot after injury. Found in green leafy veg, red meat, cereals and
6 E
oils. Amount needed 10g for every kg of weight.