Helps protect mucous membranes, protects against air pollutants, and aids in bone/teeth formation; Vitamin B-1: Boosts energy. Helps the body digest carbohydrates, stabilises appetites, the nervous system and muscles; Vitamin B-2 (Riboflavin): Aids formation of antibodies and red blood cells.

Promotes vision, skin, nails and hair; Vitamin B-3 (Niacin): Improves cirblood. Helps metabolise protein, sugars and fat and reduces high blood pressure; Vitamin B-6 (Pyridoxine): Involved in more bodily functions then almost any other nutrient. Necessary for the synthesis of amino acids. Helps to form antibodies, maintains the central nervous system and promotes healthy skin; Vitamin B-12 (Cobalamin): Helps in the formation and regeneration of red blood cells. Absorbs calcium and promotes growth in children; Biotin: Aids in cell growth. Promotes healthy hair metabolises protein, vitamin B-12, folic and Pantothenic acids; Vitamin C (Ascorbic Acid): Essential for healthy teeth, gums and bones. Helps healing, builds resistance to infections such as the common cold. Aids in the absorption of iron and is thought to prevent the conversion of nitrates (from things like tobacco smoke and smog) into cancer-causing substances; Choline: Important in controlling fat and cholesterol. Helps regulate kidneys, liver and gallbladder. Key to health of the central nervous system; Vitamin D: A fat soluble vitamin, improves the body's absorption and utilisation of calcium and phosphorous. Needed for bone/teeth formation, maintains a stable nervous system and heart; Vitamin E: Antioxidant which curbs cellar aging due to oxidation. Supplies oxygen and promotes blood health: Folic acid: Plays an important role in the growth and reproduction of all body cells. Essential to red blood cell formation; Vitamin K: Involved with blood clotting and is essential for healthy bones; Para Amino Benzoic Acid (PABA): Aids in the formation of red blood cells and helps protect the body against sunburn and skin cancer; and Pantothenic acid: Stress reducer. Aids in the development of the central nervous system.

NATURAL SOURCES Natural sources Vitamin A: Found in animal livers, fish oils, orange-yellow fruits and vegetables like asparagus, broccoli and carrots; Vitamin B-1: Found in brown rice, egg yolks, fish, liver, peanuts, peas, poultry, asparagus, broccoli, brussel sprouts; Vitamin B-2: Found in cheese, egg yolks, fish, milk, poultry, spinach, whole grains, yogurts, avocados, broccoli, brussel sprouts and leafy greens.

Destroyed by light, antibiotics and alcohol; Vitamin B-3: Found in beef liver, broccoli, carrots, cheese, dates, eggs fish, milk, peanuts, potatoes and leafy greens; Vitamin B-5: Found in beef, eggs, fresh vegetables, mushrooms, nuts, pork, royal jelly and salt water fish; Vitamin B-6: Sources are brewer's yeast, carrots, chicken, eggs, fish, meat, peas, spinach, sunflower seeds, walnuts, wheat germ, avocado, banana and beans; Vitamin B-12: Found mostly in animal sources such as clams, eggs, herring, kidney, liver, mackerel, milk, dairy products, seafood, kelp and soy beans; Vitamin C: Strawberries are the best source of vitamin C -- one cup has 86 mg -- oranges, grapefruits, papaya, kiwi, cantaloupe, mangoes, green vegetables like avocado, broccoli, collards and green peas, onions, tomatoes, alfalfa and peppermint. Smoking causes depletion of vitamin C. Alcohol, antidepressants, oral contraceptives and steroids may also reduce levels; Vitamin D: Sources are fish liver oils, fatty salt-water fish, dairy products, eggs, oatmeal, sweet potatoes, parsley and alfalfa. Also formed by the body in response to the action of sunlight on the skin.

Vitamin E: Found in leafy vegetables, nuts, brown rice, eggs, kelp, milk, organ meats, sweet potatoes, soybean and watercress. The body needs zinc to maintain levels of vitamin E; Biotin: Found in brewers yeast, cooked egg yolks, meat, milk, poultry, salt water fish, soybeans, whole grains; Folic acid: Barley, beef, brewers yeast, brown rice, dates, green leafy and root vegetables, lamb, legumes, milk, lentils; Paba: Found in kidney, liver, mushrooms, pinach and whole grains.