The ABC (And K) Of Vitamins

A complete guide of the various vitamins, the role they play in keeping our bodies healthy and where to get them

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The late, great comedian Barry Humphries (of Dame Edna fame) once spoke whimsically about the health benefits of kale. Just one fistful, he joked, contained enough essential vitamins, minerals and trace elements to keep you in a sedentary position in the bathroom for two whole days. Apparently, it wasn't tasty enough to justify a second helping. In a world where 'superfoods' are relentlessly marketed for their supposed ability to deliver all the nutrients we need, it's worth asking: which vitamins really are essential?

Let's start at the top. Vitamin A - also known as retinol - is found in foods like eggs, oily fish and dairy products. It plays a crucial role in keeping your skin and immune system healthy. But it's probably most famous for supporting vision. Vitamin A binds with light-sensitive pigments in the rod and cone cells of your retina, helping you to see, particularly in low light. A deficiency in vitamin A, though uncommon in wealthy countries, can lead to serious vision problems and even blindness. Another source of vitamin A is beta-carotene, found in colourful fruits and vegetables like carrots, peppers, spinach and pumpkin. Your body converts beta-carotene into vitamin A, which is why we associate carrots with seeing in the dark.