Prevents eye and skin disorders
Strengthens the immune system
Promotes skin and hair health
Improves health of bones and teeth
Lowers cholesterol
Essential to the reproductive system
Leafy, dark green vegetables (kale, Brussels sprouts)
Dark orange fruits (apricots, cantaloupe)
Orange vegetables (carrots, butternut squash, sweet potatoes, pumpkin)
Chestnuts, pecans, pistachios
Eggs
Goat cheese
TunaVitamin C
(a powerful antioxidant)
Essential for healthy skin, bones, and connective tissue
Promotes healing (perfect to treat a cold or the flu)
Improves health of gums and teeth
Helps the body absorb iron
Contributes to brain function
Apples and Pears
Red and green peppers
Tomatoes
Broccoli
Vegetables in the cabbage family
Lettuce
Spinach
All citrus fruits
Papayas
Mango
Kiwi
Cantaloupe
Strawberries
Pineapple
FennelVitamin D
Plays an important role in your nerves, muscles and immune system
Keeps your bones strong
Prevents joint discomfort
Helps treat arthritis and tooth decay
Egg yolks
Fatty fish (salmon, tuna, and sardines)
Soy milk, almond milk
Tofu
Goat cheese
Poultry, beef
Sunlight (but watch out for your skin!)Vitamin E
(a powerful antioxidant)
Boosts your immune system and metabolism
Improves blood circulation
Slows down ageing
Protects the cells
Balances cholesterol
Repairs damaged skin and thickens the hair
Helps PMS symptoms
Improves stamina
Vegetable oils
Almonds
Hazelnuts
Pine nuts
Blackberries, raspberries
Cranberries
Blackcurrants
Nectarine, peach
Leafy greens
Butternut squash, pumpkin
Potatoes
Wheat germ
Whole-grain products
Egg yolksVitamin K
Necessary for proper blood clotting
Essential for building strong bones
Prevents heart disease
Leafy green vegetables
Vegetables in the cabbage family
Dark berries
Scallions
Cashews
Chestnuts
Pistachios
Edamame
Kidney beansVitamin B1
Converts carbohydrates into energy
Necessary for the heart, muscles, and nervous system to function properly
Slows down ageing
Improves memory and digestion
Reduces risk of Alzheimer’s disease
Helps keep a healthy heart
Lean meats and fatty fish
Dried beans
Soy foods
Sunflower seeds
Nuts
Whole grains
Peas
Brussels sprouts
Butternut squash
Asparagus
Parsnips
Potatoes, sweet potatoes
Dates
Mango, pineapple
Orange, grapefruit
Pomegranate
Vitamin B2
Essential for growth of tissues and organs
Helps regulate thyroid activity
Strengthens immune system
Improves digestion
Turns carbohydrates into energy
Produces red blood cells
Beef & Lamb
Oily fish
Eggs
Legumes (beans and lentils)
Nuts (especially almonds)
Green leafy vegetables (broccoli, spinach
Asparagus
Artichoke
Mushrooms
Sesame seeds
Bananas
Dates
Pomegranate
Mango, passion fruit
Goat cheese
Quinoa, oatsVitamin B3
Helps maintain healthy skin
Promotes nerve function
Lowers cholesterol levels
Helps with headaches
Helps treat diabetes
Improves appetite and helps digestion
Helps cure impotence and erectile dysfunction
Red meat, poultry and fish
Peanuts
Mushrooms
Green peas
Sunflower seeds
Avocado
Potato, sweet potato
Pumpkin, squash
Corn
Artichoke
Mango
Nectarine, peachVitamin B6
Prevents heart and kidney diseases
Helps the body produce red blood cells
Protects the immune system and boosts metabolism
Essential for women’s and baby health
Gives relief from emotional disorders and aids in proper function of nervous system
Helps maintaining healthy levels of hormones
Helps treat eczema, acne, hair loss and skin disorders
Potatoes
Beans
Banana
Grapes
Pineapple
Watermelon
Spinach, kale
Whole grain cereals
Seeds and nuts
Legumes (Beans, edamame, chickpeas)
Red meat, poultry, fish
EggsVitamin B9 (Folic Acid)
Helps the body make red cells
Reduces the risk of strokes
Helps fight depression, stress and anxiety
Helps build and repair skin cells
Helps prevent cancer and heart diseases
Liver
Dried beans and lentils
Green leafy vegetables
Asparagus
Avocado
Orange
Mango
Pineapple
Pomegranate
Blackberries, blueberries, raspberries, strawberries
Dates
Whole grain bread, brown rice, and cerealsVitamin B12
Helps to make red blood cells
Crucial for nerve cell function
Oily fish, red meat and poultry
Milk, cheese
Eggs