Vitamin A

• Fatty fish, beef liver, milk, egg yolks, and cheese are great sources of Vitamin A. For the vegetarian, vitamin A sources are pumpkins, broccoli, oranges, apricots, peaches, mangoes, papayas, cantaloupes and sweet potatoes. It can also be found in green, leafy vegetables. Vitamin A improves eyesight.
  
  

Vitamin B

• Beef liver and beef are the primary sources of vitamin B; that is, from B1 to biotin. Great sources of vitamin B complex are fish, turkey, potatoes, bananas, green leafy vegetables, eggs, clams, tuna, asparagus, fortified breads and pasta.
  
  Beta carotene can be found abundantly in carrots. Vegetarians are usually at the risk of vitamin B12 deficiency because this vitamin is not found in plant products. Lack of vitamin B intake will cause a decrease in stamina. Vitamin B12 deficiency may bring neurological disorders or anemia.
  
  

Vitamin C

• Vitamin C comes from oranges, Brussel sprouts, tomatoes, strawberries, broccoli, green salads, collard greens and other fruits and vegetables. Vitamin C deficiency can lead to scurvy, skin and teeth degeneration, loss of appetite and weight loss. On the other hand, too much of these vitamins can contribute to kidney stone formation.
  
  Vitamin C is water-soluble, which means that it leaves the body in liquid form, such as sweat and urine and must, therefore, be taken regularly for a continuous supply in the body. This vitamin strengthens the immune system.
  
  

Vitamin D

• Sunlight is the best source of vitamin D. Food sources rich with vitamin D include canned sardines, mackerel, herring, shrimp, and fortified milk. Too much vitamin D can cause deafness, kidney stones, high blood pressure, and high cholesterol.
  
  

Vitamin E

• Sunflower oil, spinach, butter, eggs, and oats are some great sources of vitamin E. It is a rejuvenating vitamin known for its antioxidant, tissue regeneration, and red blood cell formation properties.
  
  

Vitamin K

• K vitamin comes from broccoli, cabbage, spinach, and beef liver. If you are a fruit lover, kiwifruit is rich in vitamin K as well.
  
  Vitamin K is important in blood clotting; a deficiency can lead to severe bleeding, and in extreme cases jaundice and anemia.