VITAMINS & THEIR USES

If you're borderline useless when it comes to knowledge on nutrition, then this might come in handy for you... 

Vitamin A
Essential for: eyes, immune system, skin
Found in: oranges, carrots, milk, kale 

Vitamin B6
Essential for: brain function, nerve function, red cell production
Found in: lean meats (beef), fish, poultry, beans, eggs, nuts

Vitamin B12
Essential for: red cell production, nerve function
Found in: poultry, fish, eggs, lean meats, milk

Vitamin C
Essential for: bones, teeth, skin
Found in: oranges, grapefruit, lemons, lime, capsicum, tomato, blueberries, raspberries

Vitamin D
Essential for: bones, calcium absorption
Found in: the sun, eggs, milk

Vitamin E
Essential for: red blood cells, protects cell damage
Found in: most vegetables, nuts, olive oil

Folic Acid
Essential for: cell health, heart disease
Found in: leafy vegetables (kale, spinach, turnip greens, beet greens, dandelion greens, mustard greens), citrus fruits, beans (legumes), whole grains

Vitamin K
Essential for: blood clotting
Found in: leafy vegetables, collards, Swiss chard, mustard greens, broccoli

Niacin
Essential for: promotes conversion of food to energy
Found in: whole grains, dairy, legumes, meats 

Riboflavin
Essential for: energy, chemical processes
Found in: dairy, nuts, seeds, beef, lamb, eggs, seafood, spinach, mushrooms, sundried tomatoes