Vitamins are divided into two groups; water-soluble vitamins means that the body will expulse what it can not absorb (vitamins B and C); fat-soluble vitamins where leftovers are stored in the liver and fat tissues (vitamins A, D, E, K).

VITAMIN A
Immune vitamin, it is essential to mucous health, as well as the skin and the eyes. 
> Animal-source food: beef, eggs, dairy products, offal
> Plant-based food: carrot, sweet potato, dark leafy greens, yellow fruits (cantaloupe, mango, apricots)

VITAMIN B
B vitamins are essential to cells energy production, it can be found mainly in red meats, fishes and whole grains.
B1 > producing energy > meat, fish, dried vegetables, whole grains
B2 >producing energy > offel, yeast, eggs, dairy, fishes 
B3 > producing hormones and brain’s chemical messenger > yeast, liver, meat, fishes, eggs
B5 > stress response > yeast, offel, mushrooms, dairy, meat, fish, eggs, lentils 
B6 > protein synthesis, fighting toxic products and bacteria > yeast, liver, wheat germ, lentils, cauliflower, bananas, meats and fishes
B8 > fat and glucose synthesis > liver, egg yolk, soy, lentils, corn, nuts 
B9 > providing protein needs, brain’s chemical messengers and recycle chemical substances > greens, corn, chick peas, liver 
B12 > DNA synthesis > offel, meats, fatty fish, seafood, eggs, cheese

VITAMIN C
An antioxidant that protects us whlist regenerating vitamin E.
> Foods: citruses, kiwis, cruciferous vegetables, bell peppers, berries

VITAMIN D
Enables calcium absorption and help it bind to bones.
> Foods: salmon, mackerel, sardines, cod livre

VITAMIN E
An antioxidant that protects cells with anti-inflammatory properties, it eneables the organism to use vitamin K.
> Foods: nuts, spinach, avocado, vegetable oils

VITAMIN K
It is essential to blood cotting and to bone mineralization.
> Foods: cabbage, spinach, parsley, broccoli, kale, lettuce