VITAMINS

​Vitamins are organic compounds that our bodies cannot produce in sufficient quantities on their own. We must obtain them primarily from our diet. In minute amounts, they act as essential catalysts, co-factors, and regulators for thousands of biochemical reactions that keep us alive and thriving. 

Vitamin A (The Vision & Skin Guardian)

· Role: Critical for vision (especially night vision), immune function, and skin health.

· Top Food Sources: Think orange and dark green. Sweet potatoes, carrots, spinach, kale, butternut squash, and red bell peppers 

The B-Vitamin Complex (The Energy & Brain Crew)

This is a team of eight vitamins that work in concert to convert food into cellular energy, support brain function, and create red blood cells. Sources include; Black beans,  Yoghurt, Banana Salmon Avocado, Tuna, Chicken breast, Eggs

Vitamin C (The Immunity & Collagen Builder)

· Role: A powerful antioxidant, vital for immune system function, collagen synthesis (for skin, bones, tendons), and iron absorption.

· Top Food Sources: Bell peppers (especially yellow!), citrus fruits, strawberries, kiwifruit, broccoli, and Brussels sprouts. 

Vitamin D (The Sunshine & Bone Vitamin)

· Role: Non-negotiable for calcium absorption, bone health, and immune regulation.

· Top Food Sources: It's hard to get enough from food alone—sunlight is the primary source. Food sources include fatty fish (salmon, mackerel, sardines), egg yolks, and fortified milk 

Vitamin E (The Cellular Defender)

· Role: A fat-soluble antioxidant that protects cells from damage.

· Top Food Sources: Nuts and seeds (especially sunflower seeds and almonds), spinach, butternut squash, and avocado.

Vitamin K (The Clotting & Bone Partner)

· Role: Essential for blood clotting and works with Vitamin D for bone mineralization.

· Top Food Sources: Dark leafy greens (kale, collards, spinach), broccoli, Brussels sprouts, and fermented foods like natto.