We here so  much about vitamin A, B, C and even more about omega 3, potassium and zinc. There is an endless list of vitamins, all capable of so much and all very important in our daily diets.

The list below is a guide for the most common vitamins. You'll be suprised what some of them are actually capable of.

Vitamin A: This vitamin is souly essential or our retina, which is located in the eye. The retina has the responsibility of picking up light, hence bad retina = bad light coverage = bad colour vision. Liver, carrots and sweet potato are packed with vita. A.

Vitamin B (Thiamine): This is so important for our heart, immune system, brain, nervous system and red blood cells (and technically white cells as for immune system). These are all very important organs! B vitamins can be exeted by urine and sweat, therefore you need a large source of it. Foods which have Thiamine are tuna, spinich and navy beans

Vitamin C: IMMUNITY! IMMUNITY! IMMUNITY! Vitamin C is fanastic for your immune system. BUT BEWARE OF AN OVERDOSE! Foods which contain vita. C are plums, green capsican and blackcurrents. Dispite popular belief, oranges are not great sources of vitamin C but only contain 25% as much as blackcurrents. Kakadu plums, native to Australia contain the largest amount of vitamin C (in fruits) know to man, reaching a massive 10X the amount of oranges at its MINIMUN!

Vitamin E:  This one is very tricky. Vitamin E has a major debate around it. This is because Vitamin E is not found in healthy foods but mostly in oil and buttter. Large doses of vitamin E can be dangerous because of the increase risk of prostate cancer BUT it has been known to reduce skin disaeses, including skin cancer. Vitamin E can also help prevent a variety of other diseases.

Protien: This is less a vitamin that a mineral. Protein is responsible for muscle growth, tissue repair and a low fat fuel for our body. (5 less kcal than fat per gram). Be sure to eat meats, eggs, wheat and dairy products for the best boost in protein but nuts and fish are a better option because of their other health affects. Seeds also contain some protien. Be warne, that although exsessive protein can lead to kidney problems such as kidney stone, the problems with deficentency is much more severe!

The next post will feature more "hidden" vitamins. I bet you wont know they even exist!