Iron is an essential mineral and an important component of proteins, such as haemoglobin, involved in oxygen transport and metabolism.
Iron containing foods include lean red meat, poultry, fish, oysters, dried fruit, legumes, beetroot, whole grains and tofu.
Also called niacin; nicotinamide (vitamin B3) is a water-soluble nutrient involved in energy production and carbohydrate metabolism.
Legumes, peanuts, wheat bran, and fish are all sources of vitamin B3.
A water-soluble B group vitamin, folate is involved in the synthesis of DNA and RNA and the activation of vitamin B12 into it's active form.
Folic acid is found in fresh green leafy vegetables, broccoli, mushrooms, legumes, nuts and fortified cereals.
Cyanocobalamin (vitamin B12) is an essential water-soluble nutrient needed for protein and DNA synthesis, folate metabolism, and red blood cell production.
Food sources of vitamin B12 include egg yolk, fish, beef, milk and cheese.
Vitamin E is a fat-soluble nutrient that exists in 8 different isomers (forms) of vitamin E alpha-, beta-, gamma-, and delta-tocopherol; and alpha-, beta-, gamma-, and delta-tocotrienol. It's main action is as an antioxidant which is responsible for many of it's functions in the body. Vitamin E is found in cold-pressed vegetable oils, nuts and seeds.
Cholecalciferol (vitamin D) is a fat-soluble nutrient that is manufactured in the skin through the action of sunlight. Vitamin D regulates calcium and phosphate metabolism which is important in the maintenance of bone health.
Thiamine (vitamin B1) is a water-soluble nutrient required for converting carbohydrates into energy.
Food sources include whole grains, beans, nuts, sunflower seeds, pork and beef.
Riboflavin (vitamijn B2) is a water-soluble vitamin involved in ATP production and the metabolism of many of the other B group vitamins. Food sources include almonds, mushrooms and wild rice.
Vitamin B2 supplements may change urine colour to bright yellow.This is harmless and temporary.
Pyridoxine hydrochloride (vitamin B6) is a water-soluble nutrient involved in the production of proteins, neurotransmitters and haemoblobin. Whole grains, legumes, bananas, seeds, nuts and potatoes are good sources of vitamin B6.
Pantothenic acid (vitamin B5) is involved in the metabolism of fats and carbohydrates for energy production.
Vitamin B5 is found in sunflower seeds, peas, beans (except green beans), poultry and whole grains.