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Vitamins
 
 

Vitamin A

 

Plenty in healthy diets, best absorbed cooked.

  • Carrots.
  • Spinach.
  • Green Leafy Vegetables.
  • Watercress.
  • Peppers.
  • Yellow Vegetables.
  • Fruit.
  • Dried Apricots.

 

 

Vitamin B

 

Plenty in varied, healthy diet – water soluble – best steamed or eat raw.

  • Green Leafy Vegetables.
  • Wheatgerm.
  • Brewer´s Yeast.
  • Wholegrains.
  • Beansprouts.
  • Bananas.
  • Avocados.
  • Peanuts.
  • Mushrooms.
  • Currants.
  • Sosmix.
  • Yeast Extract.

B1: Thiamin
B2: Riboflavin
B3: Niacin
B6: Pyridoxin

     Biotin

 

 

B12 (see below)

 

Average adult: 1.5mg/day
(There is some evidence that B12 is made in the human gut).

  • Folic acid
  • Pantothenic Acid

 

Many fortified products:

  • Soya milks (Plamil & Unisoy)
  • Sosmix
  • Breakfast cereals
  • Margarine (animal free)
  • Soya Miree
  • Seaweed (especially Kelp)
  • Miso
  • Yeast Extract (fortified)
  • Vitamin B12

 

  
 

Vitamin C

 

Average adult: 40mg/day
(Easily absorbed by heat & light) 

  • Green Leafy Vegetables.
  • Broccoli.
  • Cabbage.
  • Green Peppers.
  • Parsley.
  • Potatoes.
  • Frozen Peas.
  • Oranges.
  • Blackcurrants.

 

 

Vitamin D

 

(For use with Calcium)
Plenty available unless no exposure to daylight. Some D vitamin supplements are animal based.  

  • Sunlight on the Skin.
  • Fortified Cereals (D2 is animal free).
  • Margarine (animal free).

 

 

Vitamin E

 

No problem in varied healthy diet.

  • Vegetable Oils (especially corn & sunflower).
  • Wheatgerm.
  • Tahini.
  • Nuts & seeds.
  • Avocados.

 

 

Vitamin K

 

No problem in varied healthy diet.  

  • Green Leafy Vegetables.
  • Seaweeds.
  • Kelp.
  • Blackstrap Molasses.
  • Vegetable Oils.

 

  

 
 

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