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Sources of vitamins

Health and Nutrition > Health Centres

Sources of vitamins


Written by Dr Dan Rutherford, GP



Vitamins and minerals are essential for the maintenance of good health and the prevention of a number of diseases. In this article we look at the properties of vitamins A, B, C, D, E, K, and common food sources.

Types of vitamins

There are two types of vitamins:

  • water-soluble vitamins B and C
  • fat-soluble vitamins A, D, E and K.
  • Water-soluble vitamins cannot be stored in the body, so you need to get them from food every day. They can be destroyed by overcooking.

    Vitamins and minerals are found in a wide variety of foods and a balanced diet should provide you with the quantities you need.

    Vitamin A (retinol)

    This vitamin is essential for growth and healthy skin and hair. It is a powerful antioxidant that plays a key role in the body's immune system. Vitamin A is found in the following animal products:

  • milk, butter, cheese and eggs
  • chicken, kidney, liver, liver pate
  • fish oils, mackerel, trout, herring.
  • Another source of vitamin A is a substance called beta-carotene. This is converted by the body into vitamin A. It is found in orange, yellow and green vegetables and fruits.

    Vitamin B Complex

    The complex of B vitamins includes the following group of substances:

  • B1 - thiamine
  • B2 - riboflavin
  • B3 - nicotinic acid
  • B6 - pyridoxine
  • B12 - cobalamin
  • folate - folic acid.
  • The body requires relatively small amounts of vitamins B1, B2 and B3.

    Vitamins B6 and B12 help the body to use folic acid and are vital nutrients in a range of activities such as cell repair, digestion, the production of energy and in the immune system. Vitamin B12 is also needed for the breakdown of fat and carbohydrate. Deficiency of either vitamin will result in anaemia.

    Vitamin B6 is found in most foods, so deficiency is rare.

    Vegetarians and B12 Vegetarians who eat eggs and dairy produce will get enough B12.

    Vitamin B12 deficiency can occur in vegans because all dietary sources are animal in origin.

    The British Vegan Society recommends foods fortified with vitamin B12 such as:

  • breakfast cereals
  • yeast extract
  • margarine
  • soya powder and milk
  • Plamil
  • soya mince or chunks.
  • Folic acid (folate)

    Folic acid works closely in the body with vitamin B12. It is vital for the production of healthy blood cells.

    Lack of folic acid is one of the main causes of anaemia, particularly in people whose diet is generally poor. Vitamins B6 and B12 help the body use folate, so are often given alongside folic acid supplements.

    In pregnancy, low folate levels increase the risk of the baby's spinal cord system not developing completely (spina bifida). All women are now advised to take folic acid supplements in the first three months of pregnancy and preferably before conception.

    Folate occurs naturally in most foods but often in small amounts.

  • Many food manufacturers now fortify white flour, cereals, bread, corn, rice and noodle products with folic acid.
  • One serving of each enriched product will contribute about 10 per cent of the RDA for folic acid.
  • Wholegrain products are not enriched because they already contain natural folate.
  • Liver contains the greatest amount of folic acid, with lower levels found in beef, lamb and pork and a range of green vegetables and citrus fruits.

    Other sources of folate are dried beans, fresh orange juice, tomatoes, wheat germ (wholemeal bread and cereal) and wholegrain products (pasta and brown rice).



    Folate content of foods – an adult needs 200mcg a day
    Food Serving size Amount of folate
    Asparagus 115g 132mcg
    Black beans 115g 128mcg
    Breakfast cereal 30-40g 80-120mcg
    Brussels sprouts 115g 47mcg
    Chicken liver 100g 770mcg
    Chick peas 115g 180mcg
    Cooked broccoli 115g 47mcg
    Cooked spinach 115g 131mcg
    Cooked white rice 170g 60mcg
    Kidney beans 115g 115mcg
    Oranges 1 medium 47mcg
    Pasta 55g 100-120mcg
    Tomato juice 1 cup (225ml) 48mcg
    Wheat germ 2 tbsp 38mcg
    Vitamin C

    Vitamin C is one of the most potent antioxidant vitamins.

    We need vitamin C for growth, healthy body tissue, wound repair and an efficient immune system. In addition, it's thought vitamin C can reduce cholesterol levels and regulate your blood pressure and your body's absorption of iron.

    Did you know? Frozen and tinned produce count towards your five-a-day.



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