Vitamins

Vitamin - A -> Maintains health of specialized tissues such as retina, aids in growth and health of the skin and mucous membranes. Promotes normal development of teeth, soft and skeletal tissues.
Sources - are animal sources such as eggs, meat and dairy products. Beta-carotene, a precursor of Vitamin A, comes from green, leafy vegetables and intensly coloured fruits and vegetables.

Vitamin - B1 -> helps the body to convert food into energy, aids the function of heart and cardiovascular system, brain and nervous system.

Vitamin - B2 -> works with other B Vitamins to promote healthy growth and tissue repair and helps release energy from corbohydrates.

Vitamin - B3 -> helps absorb niacin or amino acid.

Vitamin - B6 -> is important for maintaining healthy brain function, the formation of blood cells, the breakdown of protiens and synthesis of antibodies in support of the immune system.

Vitamin - B9 -> helps in production of red blood cells, aids in synthesis of DNA, work other vitamins to help the body to digest and utilise proteins.

Vitamin - B12 -> is inportant for the metabolism, formation of red blood cells, maintainance of Cental nervous system in cluding brain and spinal cord.

Sources - are fortified breads and cereals, Shellfish, lean meats and milk.