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Vitamin A benefits

  • Protects Your Eyes From Night Blindness and Age-Related Decline. Share on Pinterest. …
  • May Lower Your Risk of Certain Cancers. …
  • Supports a Healthy Immune System. …
  • Reduces Your Risk of Acne. …
  • Supports Bone Health. …
  • Promotes Healthy Growth and Reproduction.

Vitamin B benefits

Vitamin B may help prevent infections and help support or promote:

  • cell health
  • growth of red blood cells
  • energy levels
  • eyesight
  • brain function
  • digestion
  • appetite
  • proper nerve function
  • hormones and cholesterol production
  • cardiovascular health
  • muscle tone

Vitamin C benefits

  • Vitamin C, also known as ascorbic acid, has several important functions.

    These include:

    • helping to protect cells and keeping them healthy
    • maintaining healthy skin, blood vessels, bones and cartilage
    • helping with wound healing

    Good sources of vitamin C

    Vitamin C is found in a wide variety of fruit and vegetables.

    Good sources include:

    • citrus fruit, such as oranges and orange juice
    • peppers
    • strawberries
    • blackcurrants
    • broccoli
    • brussels sprouts
    • potatoes

Vitamin D benefits

Vitamin D helps regulate the amount of calcium and phosphate in the body.

These nutrients are needed to keep bones, teeth and muscles healthy.

Good sources of vitamin D

From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.

The body creates vitamin D from direct sunlight on the skin when outdoors.

But between October and early March we do not make enough vitamin D from sunlight. Read more about vitamin D and sunlight.

Vitamin D is also found in a small number of foods.

Sources include:

  • oily fish – such as salmon, sardines, herring and mackerel
  • red meat
  • liver
  • egg yolks
  • fortified foods – such as some fat spreads and breakfast cereals

Vitamin E helps maintain healthy skin and eyes, and strengthen the body’s natural defence against illness and infection (the immune system).

Good sources of vitamin E

Vitamin E is a group of compounds found in a wide variety of foods.

Good sources include:

  • plant oils – such as rapeseed (vegetable oil), sunflower, soya, corn and olive oil
  • nuts and seeds
  • wheatgerm – found in cereals and cereal product

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