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ABC Guide to Vitamins

What do you really need?

Vitamins and minerals allow your body to operate at its peak level every day. We can get our daily doses of vitamins and minerals from the foods we eat, however, today's busy lifestyle makes it difficult to ensure we get enough vitamins and minerals, even with a balanced diet.

Vitamins can be split into two categories. Some are fat soluble vitamins such as A, D, E and K. These vitamins can be stored internally in your body for later use. There are also water soluble vitamins such as vitamins B and C. Each day, your body gets rid of any excess water soluble vitamins so you need a fresh supply each morning.

Minerals are naturally found in water and soil, which are then absorbed by plants and eaten by animals. These minerals are essential in helping your body grow and stay healthy.

Take a look at the following chart to see what some of the essential vitamins and minerals do for you.


Promotes a healthy immune system, prevents eye problems and is essential for the growth and development of cells. It also keeps your skin healthy.

B1 (Thiamin)
Helps to convert carbohydrates into energy that is necessary for the muscles, nervous system and heart to function properly.

B2 (Bioflavin)
Assists in turning carbohydrates into energy and produces red blood cells.

B3 (Niacin)
Helps maintain healthy skin and turns food into a source of energy.

Important for brain and nerve function. If helps the body break down proteins and makes red blood cells.

B9 (Folate)
This is needed to make your DNA! It also helps the body produce red blood cells.

Helps make red blood cells and is important for nerve cell function.

Helps produce collagen so that the cells in your body are held together. It is essential for healthy teeth, bones, gums and blood.

Helps the body absorb bone-building calcium, strengthening them in the process.

Helps protect cells from damage. It is a natural antioxidant and is important for the health of red blood cells.


A vital component in building strong bones and teeth.

Helps to carry oxygen to all the parts of the body.

Helps nerve and muscle function. It helps the body create energy and make proteins, as well as steadying your heart rhythm and keeping your bones strong.

Helps the body produce energy, as well as help form healthy bones and teeth.

Helps with muscle and nervous system function. It also helps maintain a healthy blood pressure.

Helps keep your immunity strong as well as assisting in wound healing.

Reduces the risk of diabetes as well as protecting against heart disease.

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