For this reason, it’s important that adequate amounts of these vitamins be eaten regularly as part of a well-balanced, nutritious diet.

folate or ‘folic acid’ when included in supplements (B9)Ī person who has a poor diet for a few months may end up with B-group vitamins deficiency.

They must be consumed regularly in a healthy diet that includes a range of wholefoods (such as lean meat, fish, wholegrains, fruit, vegetables and legumes) and limits the intake of alcohol and processed foods.

Some B-group vitamins are needed to help cells to multiply by making new DNA.Įxcept for B-12 and folate which are stored by the liver, most B-group vitamins can’t be stored by the body. excessive keratin build-up of the skin.ī-group vitamins help our bodies use the energy-yielding nutrients (such as carbohydrates, fat and protein) for fuel.night blindness and irreversible blindness (xeropthalmia).some fortified milk and milk products (with added vitamin A).īecause of the various roles that vitamin A plays in the body, deficiency can have several health effects.leafy green vegetables – such as spinach, peas and broccoli.orange and yellow fruit and vegetables – such as carrots, red capsicum, mangoes, sweet potatoes, apricots, pumpkin and cantaloupe.

Plant foods can be easy to spot as they tend to have orange/yellow pigment known as beta-carotene. There are different compounds with vitamin A activity in animal and plant foods. makes the immune system work effectively so it can fight disease and infections.There are 13 vitamins in total and 8 of these come from the B-group of vitamins. Although micronutrients don’t give us energy, they are involved in the metabolic processes that enable us to get energy from carbohydrates, protein and fat, which are also known as macronutrients.ĭifferent vitamins serve different purposes and contribute to different bodily functions. Vitamins and minerals are a form of nutrient (called micronutrients) that are needed in small amounts. Vitamins and minerals can cause toxicity if consumed in large amounts. It is best to get vitamins and minerals from eating a variety of healthy unrefined foods. For most of us, a healthy and varied diet (that includes all 5 food groups) is all we need to stay healthy. We get vitamins and minerals from the foods we eat. Basically, they keep us healthy and help our bodies to function. Vitamins and minerals are organic compounds that our bodies use in very small amounts for a variety of metabolic processes.

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