Vitamins

Vitamin A

Responsible for :

• Young looking skin
• Beautiful hair
• Healthy nails
• Sharp vision and 
• Strong bones

Can be founds in :

• Carrots
• Citrus fruits
• Hard cheese
• Spinach
• Milk cottage cheese
• Egg
• Fish
• Parsley
• Milk
• Liver

Recommended daily amount : 0.4 - 1 mg

Vitamin B1

Responsible for :

• An efficient brain function
• Good digestion
• Healthy muscles
• Healthy heart
• Quality sleep

Can be founds in :

• Brewing yeast
• Pork
• Nuts
• Oats
• Wheat
• Grass
• Legumes

 Recommended daily amount : 1.3 - 2 mg

Vitamin B2

Responsible for :

•  Regenerated cells
• Sharp vision
• Healthy muscles

Can be founds in :

• Milk
• Almonds
• Eggs
• Mushrooms
• Cottage cheese
• Yeast
• Meat

 Recommended daily amount : 1.3 - 3 mg


Vitamin B5

Responsible for :

• Good memory
• Cheerful mood
• Healthy  blood vessels 
• Healthy heart

Can be founds in :

• Chicken
• Egg yolk
• Daily products
• Caviar
• Legumes
• Nuts
• Yeast
• Oatmeal
• Rice
• Broccoli

Recommended daily amount : 5 mg

Vitamin B6
 
Responsible for :

• A rejuvenated body
• Strong nervous system
• Healthy blood vessels

Can be founds in :

• Cereal
• Green salad
• Cabbage
• Bananas
• Walnuts
• Wheat bran
• Salmon 
• Meat

Recommended daily amount : 1.6 - 2 mg

Vitamin B12
 
Responsible for :

• Normal Weight
• Good immunity
• Sound memory
• Healthy gastrointestinal tract

Can be founds in :

• Soybeans
• Hops
• Spinach
• Kelps
• Oyster
• Fish
• Milk
• Cheese
• Egg yolk

Recommended daily amount :  2 - 5 mg


Vitamin C

Responsible for :

• Smooth skin
• Good immunity 
• Cheerful mood
• Healthy hair and nails

Can be founds in :

• Dill
• Citrus fruits
• Rose hips
• Cauliflower
• Peas
• Beans
• Radish
• Kiwi fruits
• Red fruits
• Sea buck thorn

Recommended daily amount : 70 mg

Vitamin D
 
Responsible for :

• Healthy bones
• Good blood circulation
• Immunity to colds 
• Elimination of toxins

Can be founds in :

• Cheese
• Butter
• Egg yolk
• Fish
• Seafood
• Potatoes
• Vegetables

Recommended daily amount : 2-5 mg

Vitamin E
 
Responsible for :

• A rejuvenated body
• Normal operation of the reproductive system 
• Protection from the environment

Can be founds in :

• Meat
• Corn
• Pumpkin seeds
• Daily products

Recommended daily amount : 30 - 50 mg

Vitamin K
 
Responsible for :

• Fast healing
• Normal blood coagulation

Can be founds in : 

• Spinach
• Nettle
• Cauliflower
• Carrots
• Tomatoes
• Green tea

Recommended daily amount : 1 - 2 mg