Vitamins And Their Role

Vitamins & Their Role in our Bodies

So, we know Vitamins are very important to our health. But, there’s so many different types and sometimes we can get lost in all of the mumbo jumbo and terminology.

Here’s a simple breakdown of some Vitamins, what they do and where to find them!


Vitamin A – Commonly known as Retinol

What does it do?

Supports vision, immunity, reproduction, skin, bone & tooth growth.

Where to find Vitamin A?

Mango, Carrots, Broccoli, Pumpkin, Beef Liver

B1 – Thiamin

What does it do?

Supports energy metabolism and nerve function.

Where can I find it?

Watermelon, Tomatoes, Spinach, Soy Milk, Lean Ham, Pork Chops and Sunflower Seeds.


B2 – Riboflavin

What does it do?

Supports energy metabolism, normal vision and skin health.

Where to find it?

Spinach, Broccolli, Mushrooms, Milk, Eggs, Liver, Oysters


B3 – Niacin

What does B3 do?

Supports skin health, the nervous system and the digestive system.

Where can B3 be found?

Spinach, Potatoes, Tomatoes, Lean beef, Chicken breast, Liver, Tuna


B6 – Pyridoxine

What does it do?

Amino acid & fatty acid metabolism, red blood cell production.

Where can it be found?

Bananas, Watermelon, Tomatoes, Broccoli, Chicken Breast, White Rice



What is B12 used for?

Used in new cell synthesis, helps break down fatty acids and amino acids & supports nerve cell maintenance.

Where is B12 found?

Milk, Meats, Poultry, Fish, Egg, Shellfish


Vitamin C – Ascorbic Acid

What is Vitamin C?

Vitamin C is relatively the same as B12 in what it does. It also supports nerve cell maintenance as well as helping to break down fatty acids and amino acids.

Where is Vitamin C found?

Mango, Oranges, Lemons, Grapefruit, Strawberries, Kiwi’s, Spinach, Broccoli, Tomatoes


Vitamin D

What does it do?

Promotes bone mineralisation

Where is it found?

Fortified Milk, Egg Yolk, Liver, Fatty Fish, Sunlight


Vitamin E

What is Vitamin E?

It is an Antioxidant, supports cell membrane stabilization and the regulation of oxidation reactions.

Where is it found?

Avocado, Cod, Shrimp, Tofu, Wheat, Sunflower Seeds


Vitamin K

What is Vitamin K’s role?

Synthesis of blood clotting proteins and regulates blood calcium.

Where is Vitamin K found?

Spinach, Broccoli, Sprouts, Liver, Leafy Green Vegetables



What is Folate?

Can be referred to as B9, and is one of the many essential vitamins. Folic Acid is a form of Folate. It is a very important vitamin as it plays a role in DNA synthesis & repaid. It also encourages cell & tissue growth.

Where is Folate found?

Tomatoes, Broccoli, Spinach, Asparagus, Green beans


If you are unsure what Vitamins are lacking in your diet, make an appointment with Dr. Natalia Bratu and she can advise you further.

Call 087 164 7942

By |2019-03-29T16:49:42+00:00June 13th, 2018|Fertility, Food & Diet, General Practice, Menopause, Mental Health, Sports Medicine|