Vitamins

Our bodies need small amounts of different vitamins to function properly and it obtains these vitamins from the foods we eat. A vegetarian diet that includes a variety of vitamin rich foods is essential to good health and adequate to providing all the necessary vitamins for our body’s proper function.

Vitamin A – for healthy skin and vision


  • Carrots, broccoli and other green leafy vegetables like spinach and rocket
  • Red and yellow capsicums (peppers)
  • Dried apricots and peaches
  • Melons and mangoes
  • Dairy products

B Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), folate, pantothenic acid and biotin – to help release energy and essential nutrients

  • Wholegrain cereals
  • Yeast, nuts & seeds
  • A variety of fresh fruit and vegetables including avocados,
    bananas, green leafy vegetables and mushrooms

Vitamin B12

  • Dairy products
  • Free range eggs
  • Fortified products like some soya milks and cereals

Vitamin C – essential to many functions of the body and to maintain good overall health. The body cannot store vitamin C so it is essential to eat foods rich in vitamin C on a daily basis

  • Citrus and berries
  • Kiwi fruits
  • Red capsicums (peppers)
  • Potatoes
  • Tomatoes
 Vitamin D – Needed for calcium absorption, the body can manufacture its own vitamin D when exposed to sunlight but it can also be found in some foods


  • Free range eggs
  • Milk, cheese and butter
  • Fortified cereals and margarine

Vitamin E – Required by the body for red blood cell formation, healing and protection against free-radicals.

  • Nuts and seeds
  • Vegetable oils and spreads
  • Wheat germ and wholegrain cereals
  • Avocados
  • Free range eggs

Vitamin K - Required for blood clotting abilities and bone health, the body is able to manufacture at least half of our daily needs

  • Green leafy vegetables
  • Seaweed
  • Carrots

Return to the Nutrition page for information on other essential nutrients!!

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Veggie num num : Summer Lentil Salad w/ Creamy Mayo Dressing
December 17, 2009 at 1:15 am
Veggie num num : Whole Fried Mushrooms
January 19, 2010 at 2:40 pm

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