Vitamins
Eating a wide variety of fruit and vegetables means you’re more likely to get all the vitamins and minerals you need.
A (RETINOL)
Cheese, eggs, oil, fish (such as mackerel), milk, liver, yoghurt and California Raisins.
- Helps maintain healthy skin, strengthen immunity and aids vision in dim light
B1 (THIAMIN)
Pork, vegetables, dairy products, peas, fresh and dried fruit, wholegrain breads and California Raisins.
- Helps release energy from the food we eat
- Keeps nerves and muscle tissue healthy
B2 (RIBOFLAVIN)
Milk, eggs, rice, mushrooms and California Raisins.
- Keeps skin, eyes and the nervous system healthy
B3 (NIACIN)
Beef, pork, chicken, wheat flour, maize flour, eggs and milk.
- Provides energy
- Keeps the nervous and digestive system healthy
B6 (PYRIODOXINE)
Pork, chicken, turkey, cod, bread, whole cereals, eggs, vegetables, soya beans, peanuts, milk, potatoes and California Raisins.
- Allows the body to use and store energy from the protein and carbohydrates we eat and helps haemoglobin to form (the substance that carries oxygen around the body)
B12
Meat, salmon, cod, milk, cheese, eggs, yeast extract, and some fortified breakfast cereals.
- Makes red blood cells and keeps the nervous system healthy
- Helps release energy from the food we eat
Think Raisins, Think California