We all know vitamins are substances required in small amounts in our food to promote the normal health of the body. They can normally be found in plenty in a good diet of mixed natural foods. Here I introduce some vitamins.

Vitamin A keeps the mucous membranes healthy, also the skin, glands and bones, and is necessary for normal growth and development and for properly functioning eyesight. It's come from Liver, butter, margarine, eggs, milk, cheese, carrots, spinach and other green vegetables, tomatoes, watercress, dried apricots and prunes, cod liver oil and halibut liver oil.

Vitamin B is necessary for the good condition of the nervous system, for normal appetite and digestion and for other processes. It’s come from yeast and yeast extracts, wholegrain cereals, wheat-grain preparations, liver and other offal, lean meat, pork, fish, egg yolk, milk, cheese, vegetables, fruits, nuts. By law all flour must contain certain quantities of Vitamin B1 and niacin.

Vitamin C increases resistance to infection and maintains a healthy condition of the skin; it improves the circulation and condition of the gums and other body tissues. It’s come from rose-hip berries, black currants, kiwi fruit, citrus fruits and juices, fresh vegetables, provided correct cooking methods are used.

Vitamin D ensures the proper utilization of calcium and phosphorus, directly influencing the structure of bones and teeth. It's come from fish liver oils, oily fish, egg yolk, butter, vitamin enriched margarine. This vitamin can also be manufactured in the body by the action of sunlight and ultraviolet light on the skin surface.