What to do: fresh fruit and vegetables, which are extremely rich in vitamins, should be washed under running water, avoiding leaving them to soak for long periods. Only then should they be cut and consumed immediately. If cooking is necessary, it should be brief and food prepared at the last moment.

All the vitamins

Vitamin A: important for growth, and for the health of the lungs, eyesight and skin. Its main precursor, beta-carotene, is considered a powerful anti-cancer agent thanks to the action of its natural antioxidants against free radicals. The absorption of vitamin A is aided by the consumption of proteins and vitamin E. It is, however, hindered by preservatives, air pollution, refined grains and excessive consumption of lemon juice.

B-group vitamins: they work in conjunction with one another. Vitamin B1 regulates the nervous system and carbohydrate metabolism, and is essential for growth. B2 is an ally of skin, liver and eye health. B3 is a nerve balancer, with antidepressant and antipsychotic properties. B5 regulates hormone production and the immune system. B6 activates certain enzymes and regulates the production of insulin and adrenaline. B7 regulates fat metabolism and liver function, while B8 is important for the health of hair, skin and nerves. B9 is fundamental in the formation of red blood cells and cell renewal, and is necessary for the proper functioning of the nervous system. A deficiency during pregnancy can lead to foetal malformations. Finally, B12, which is extremely important in the formation of red blood cells and essential for growth and the health of the nervous system, is found almost exclusively in foods of animal origin.

Vitamin C: it improves the absorption of iron and has antioxidant, anti-infective and anti-haemorrhagic properties. Our bodies have no stores of vitamin C, so it is essential to take it in every day through the consumption of raw fruit and vegetables.

Vitamin D: it oversees bone growth and nerve health. It is rare in nature, found only in a few foods of animal origin and in small quantities in wheat germ. One way to build up a supply is to spend as much time as possible outdoors in sunlight: the natural sterols in skin sebum are converted into vitamin D through exposure to ultraviolet rays.

Vitamin E: it is a group of no fewer than eight natural compounds. The most common and most active form is alpha-tocopherol. For its antioxidant properties it is considered the beauty vitamin. It is scarce in diets containing refined, artificial or preserved foods and is easily destroyed by prolonged heat and even slight rancidity of fats.

Where are they found?

Vitamin A and beta-carotene: carrots, mallow, pumpkin, spinach, broccoli, parsley, eggs, butter, fresh tuna, apricots.

Vitamin B1: brewer's yeast, wheat germ, beans, walnuts and hazelnuts, lentils, barley, soya.

Vitamin B2: brewer's yeast, liver, almonds, wheat germ, milk.

Vitamin B3 or PP: whole grains, pulses, fish, poultry, sun-dried tomatoes.

Vitamin B5: yeast, liver, royal jelly, oil seeds, pulses, whole grains, egg yolk.

Vitamin B6: whole grains, brewer's yeast, green vegetables, wheat germ, sunflower seeds.

Vitamin B7: yeast, whole grains, eggs, soya, fish, oats, cabbage, wheat germ.

Vitamin B12: liver, meat, molluscs, fish, wheat germ, milk, cheeses, eggs.

Vitamin C: rosehip, guava, mallow, kiwi, peppers, papaya, cauliflower, citrus fruits, rocket, broccoli.

Vitamin D: egg yolk, fish liver oil, fresh milk, tuna and salmon, wheat germ.

Vitamin E: nettle, wheat germ, carob, sunflower seeds, eggs, hazelnuts, extra virgin olive oil, maize, linseed and soya oils.