Vitamins provide very little energy but they are essential to our body because they assist in its proper functioning and vital functions. To adopt a balanced diet, which brings enough vitamins from all groups, here is a useful little guide.

Fat-soluble vitamins, absorbed at the same time as fats, are:

• - vitamin A: 0.75 to 0.9 mg daily. It is anti-fatigue and anti-infectious. It is found in fish liver oil, liver, butter, milk, egg yolk, vegetables, fish and meat;
• - vitamin Dapproximately 0.0025 mg per day. She is antirachitic. It is found in fish, fish oils, mushrooms, butter, cereals and ... in the exposure of the skin to the sun! In moderation of course;
• - vitamin E: 10 to 15 mg daily. It is an antioxidant, which prevents cardiovascular disease, promotes fertility and is anti-aging. It is found in cereals, vegetable oils, butter, egg yolk, green leafy vegetables;
• - vitamin K: 4 mg daily. She is antihemorrhagic. It is found in spinach, cabbage, but also cereals, pork liver and egg yolk.

 
Water-soluble vitamins, especially in low-fat foods, are:

• - vitamin B1, from 0.6 to 2.3 mg per day, which converts the energy of carbohydrates. It is found in cereals, legumes and yeasts;
• - vitamin B2, from 1.5 to 1.8 mg per day. It transforms the energy of carbohydrates, lipids and proteins. It is found in yeasts and offal essentially;
• - Vitamin B3 or PPfrom 2 to 10 mg per day, it transforms the energy of carbohydrates, lipids and proteins. It is found in the heart, kidneys, liver, yeasts, mushrooms, legumes;
• - vitamin B5from 2 to 10 mg per day. It transforms the energy of lipids and carbohydrates and intervenes in the formation of fatty acids. It is found in all foods of animal and vegetable origin, especially in yeast;
• - vitamin B6, 2 to 4 mg per day, plays an important role in the metabolism of amino acids and proteins. It is found in organ meats, meat, tuna, cabbages, potatoes and corn;
• - vitamin B8from 50 to 150 mg per day, is involved in the synthesis of fatty acids, the production of energy from glucose and amino acids. It is found in the liver, egg yolk, soya, lentils, cereals, fish, nuts, some vegetables and fruits;
• - vitamin B90.1 to 0.3 mg per day is involved in red blood cells, protein synthesis and DNA. It is found in green vegetables, seeds, wheat germ, yeasts, liver, egg yolk. For the most part, they are linked to proteins.
• - vitamin B12, 0.003 mg per day, is involved in the hemoglobin of blood, proteins, DNA and nervous functioning. It is found in meat, milk, cereals, egg yolk, vegetables and fruits.
• - vitamin C, needs difficult to quantify. It is the antiscorbutic vitamin that is involved in the metabolism of carbohydrates, iron, connective tissue, adrenal glands, ovarian function. It is present in fresh fruits and vegetables.

Our advice
A balanced diet does not exclude any group of food, precisely because of the presence of specific vitamins in each group, including in the fat.

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