Alvityl advice-Where do you find vitamins in food

Where do you find vitamins in food?

Vitamins are essential molecules to keep us healthy. Each one benefits the body in some way: vitality, energy, anti-oxidant and more but not all of them can be synthesised by our body. So it is essential to ensure that your diet is packed with vitamins.

You can find vitamins in different types of food.

  • Vitamin A is good for skin, sight and immune systems. It is mainly in animal-based food such as liver or butter but can also be found in colourful fruit and vegetables (melon, apricot, carrot, tomato etc.).
  • Vitamin B comes in all shapes and sizes: B1, B2 right up to B12. Some help the human body to use carbohydrates and protein: basically, they provide energy! Others help renew cell tissue or help our nervous system work… There are many sources of vitamin B: from eggs for vitamins B5 and B8 to pork-based meat (vitamins B1 and B2) and chicken (vitamin B3). They are also in pulses such as lentils and peas.
  • Vitamin C helps combat tiredness and helps the immune system work. You can find it in fruit (cherry, orange, kiwi etc.), vegetables (pepper, broccoli, cauliflower) and parsley. But don’t forget that you can only get your vitamins in fresh or frozen fruit and vegetables as cooking alters vitamins and you can lose all their goodness!
  • Vitamin D3 is of animal origin but it is also synthesised by the human body through exposure to sunlight. It helps bones to grow so it’s essential to children. You’ll find it in eggs, oily fish (salmon, mackerel, sardine etc.) and dairy produce.
  • Last but not least, vitamin E is famous for its anti-oxidant properties. It is in fatty substances such as vegetable oils (sunflower, olive, peanut) as well as mussels and spinach.

There is a wide variety of vitamin sources so a varied diet is the best way to get your daily requirements. Ensure that children are always served fruit – fresh or juice – at breakfast or as a snack.


  • Eat a balanced diet to get different types of vitamins.
  • If necessary, use vitamin supplements.

Alvityl advice  

Is your child tired? Do you need to get fit again?

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