Vitamins, from A to K

B8
What it does: commonly called “biotin”, it is used in many products designed to prevent hair loss and nail breakage. It also plays a big role in your body’s energy production.
Where to find it: in liver, legumes and nuts.

B9 (see “folate”)

B12
What it does: it plays a role in the formation of red blood cells, and therefore to the prevention of illnesses like anaemia.
Where to find it: in dairy products and eggs. Certain foods are enriched with vitamin B12.

C
What it does: also called ascorbic acid, this vitamin defends your body from infections and viruses by increasing your body’s fibre absorption.
Where to find it: in raw fruits and vegetables—it’s destroyed when you cook them. Especially in tomatoes, citrus fruits and kiwis.

D
What it does: it’s one of the most important vitamins, since it allows us to absorb many minerals such as phosphorus and calcium. It also helps to strengthen bones. A lack of vitamin D can be very serious, since it deprives us of essential elements.  That’s why several foods, such as milk for example, are enriched with vitamin D. You can also get it by exposing yourself to the sun: the skin produces the vitamin when it’s exposed to UV rays.
Where to find it: a large quantity in eggs and fatty fish, as well as certain enriched foods.

E
What it does: it plays a role in the regeneration and construction of cells. Its beneficial effect on scarring is also well-known.
Where to find it: in many oils such as olive, peanut and sunflower.

Folate
What it does: also called “folic acid”, folate plays a protective role in cancer prevention. A lack of it can lead to anaemia, a drop in the effectiveness of the immune system, and fatigue.
Where to find it: in legumes, mainly lentils, as well as spinach and asparagus. Avoid over cooking foods so as not to lose too much folate.

K
What it does: it’s indispensable to blood coagulation and in reducing the risks of haemorrhaging when injured. However, our need for vitamin K is so low that it’s rare to experience a real lack of it.
Where to find it: especially in leafy green vegetables, such as boiled spinach (rather than raw), cabbage and broccoli, as well as tofu.

Be careful not to confuse vitamins and minerals such as calcium, iron, magnesium, sodium, zinc, etc. They, too, are essential for your body to function properly.