VITAMIN A
Retinol and Beta Carotene Vitamin A is essential for healthy skin, hair and good eyesight. It is found naturally in oil rich fish and yellow, orange and red vegetables.

B VITAMINS
Thiamin, B1: This vitamin releases energy from carbohydrates and is found in abundance in brown rice and other wholegrains Riboflavin, B2: Found in many foods including cheese and meat and fortified breakfast cereals, Riboflavin is essential for strong growth especially in children.
Niacin: This vitamin helps utilize energy. Niacin is found in chicken, all kinds of meat and in fortified breakfast cereals.

FOLATE
Folate is found in green vegetables and fortified breakfast cereals but it is recommended that all women of childbearing age take a supplement of 400micrograms of folic acid everyday to help prevent neural tube defects like spina bifida in unborn babies.

VITAMIN C
Found in citrus and other fruits as well as vegetables, Vitamin C helps the body’s immune system throughout the year.

VITAMIN D
The skin makes Vitamin D from the sunlight. It is also found in oil-rich fish, eggs and milk that has been fortified with vitamin D.

VITAMIN E
Most readily found in vegetable oils, nuts and seeds - is an antioxidant which means it helps clear the body of dangerous compounds called free radicals.