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Vitamin A. Vitamin A is necessary for the skin, mucous membranes and eyes. Is found in foods such as milk, egg yolks and liver. Our body is also able to manufacture it from carotene that is in vegetables such as carrots and spinach.

Vitamin D. Vitamin D is important for bones to become hard and strong. It is found in foods such as egg yolk or fish liver oils. Our body, with the aid of sunlight, can also make vitamin D from certain foods.

Vitamin E. Vitamin E is involved in some metabolic functions, the formation of red blood cells, healing of injuries or nervous system function. It is found in many foods such as vegetable oils, wheat germ, nuts and green vegetables.

Vitamin K. Vitamin K is necessary for blood to clot. Some foods rich in vitamin K are green leafy vegetables, egg yolk and soybean oil.

Vitamin C. Vitamin C also participates in many metabolic reactions in the body, one of the most important is the formation of a protein that maintains many of your body structures (collagen). Vitamin C is found in fruits, tomatoes and green leafy vegetables.

B group vitamins. Many B vitamins are very important in the metabolism of carbohydrates. Others involved in the metabolism of lipids and proteins. They are found in different foods, which may contain one or more B vitamins, such as meat, fish, eggs, green leafy vegetables, and the husk of grains, nuts and legumes. B group vitamins are: Vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6 (pyridoxine), vitamin B12 (cyanocobalamin), folic acid, pantothenic acid and biotin.

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