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Vitamins and minerals are nutrients that are found in the food we eat. Vitamins and mineral help your body to work properly, so you grow and develop just like you should. When it comes to vitamins, there are several types of vitamins as follows.


  • Vitamin A
  • B vitamins
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K


Each one has special rolls or functions to play. In addition, you should also know that our body cannot produce vitamins. Therefore, we must get vitamins from our food.


Food containing vitamins and their importance


Vitamin A
  • Gives us a good eye-sight and helps us see at night.
  • Helps to have a healthy skin.
  • Helps us to grow properly.
  • milk fortified with vitamin A
  • liver
  • orange fruits and vegetables (like cantaloupe, carrots, pumpkin, mango, papaw, sweet potatoes)
  • Dark green leafy vegetables (like Spinach, centella)
B VitaminsE.g. – B1, B2, B6, B12
  • Help your body to make protein and energy.
  • Help to make ‘Red blood cells’. Red blood cells carry oxygen throughout the body.
  • whole grains, such as wheat and oats
  • fish and seafood
  • poultry and meats
  • eggs
  • milk and yogurt
  • leafy green vegetables
  • beans and peas
Vitamin C
  • Helps to keep body tissues, such as gums and muscles in good shape.
  • Helps your body heal if you get a cut or wound.
  • Helps your body resist infection. ( makes it a little harder for your body to become infected with an illness)
  • citrus fruits, like oranges and lemon
  • cantaloupe
  • strawberries
  • tomatoes
  • cabbage
  • kiwi fruit
  • sweet red peppers


Vitamin D
  • Needs for strong bones.
  • Forms strong teeth.
  • Helps your body absorb minerals like calcium.
  • milk fortified with vitamin D
  • fish
  • egg yolks
  • liver
  • fortified cereal
Vitamin E
  • Maintains body tissues like in eyes, skin and liver.
  • Protects your lungs from becoming damaged by polluted air.
  • Helps to form red blood cells.
  • whole grains, such as wheat and oats
  • leafy green vegetables
  • sardines
  • egg yolks
  • nuts and seeds
Vitamin KVitamin K is the clotmaster! What happened the last time you got a cut? Though you were not aware, your blood did something special called clotting.  Clotting takes place when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the  bleeding.
  • leafy green vegetables
  • dairy products, like milk and yogurt
  • soybean oil

Now, try the ‘Vitamins Quiz‘.