It’s Labor Day! To go back to work in great shape and reboost your body, it is necessary to refill the vitamins. Vitamins are essential to the proper functioning of the body. They must be brought by the diet daily. Find out everything you need to know about vitamins in this article.


Vitamin A is a fat soluble vitamin i.e. it is soluble in oils. It exists in two forms: retinol and beta carotene. Beta carotene is a precursor of vitamin A, it is transformed into vitamin A by the body.

– Vitamin A plays an important role on eyesight. It participates in the prevention of cataracts.
– This vitamin is anti-infectious. It contributes to the health of the immune system.
– Beta carotene is an antioxidant molecule. Known to slow the aging of the cells, it prevents the appearance of some cancers.

Foods high in vitamin A are foods of animal and plant origin. It is found in dairy products, eggs, fish and liver. Carotenoids are present in large quantities in spinach, carrots, pumpkins, sweet potatoes etc.


It is a family grouping 8 vitamins (B1, B2, B3, B5, B6, B8, B9, B12). These vitamins act more or less in synergy with one another.

The B group vitamins perform two functions directly related to physical and mental performance. Vitamins B1, B2, B3, B5, B6, and B8 play a role in energy production, while vitamins B9 and B12 are essential for the production of red blood cells, proteins and maintenance of the system nervous.

A balanced and diversified diet is sufficient to cover the vitamin needs of Group B.

Foods high in vitamins B are cereals, wholewheat bread, dried fruits, egg yolk, fish, poultry.


Vitamin C is a water-soluble vitamin. This antioxidant molecule has many roles :

– Like vitamins A and E, its antioxidant action neutralizes the free radicals responsible for cellular aging. It prevents the risk of certain cancers.
– Vitamin C helps to strengthen the immune system.
– It promotes the absorption of iron and its use.
– It participates in the creation of the collagen of the skin, essential for healing

The main sources of vitamin C are raw fruits and vegetables and more particularly: acerola, blackcurrant, raspberry, kiwi, strawberry.
Vitamin C is also found in potatoes and some foods of animal origin (liver, duck, salmon, crustaceans).


Vitamin D, mostly synthesized by the body through the sun, can also be brought by the diet.

– It promotes the absorption of calcium and phosphorus in the body.
– Vitamin D helps keep bones and teeth in good condition.
– It strengthens the immune system.

The foods richest in vitamin D are fatty fish: cod liver, herring, mackerel, sardines, anchovies, trout and salmon.
Egg and fortified dairy products are also a source of vitamin D. The sun can satisfy 80 to 90% of the needs.


This vitamin, like vitamin A and vitamin C, is an antioxidant molecule.

– Takes part in the protection of cell membranes and helps to slow the aging of the skin.
– Decreases the risk of certain cancers.
– By decreasing bad cholesterol, it helps prevent cardiovascular disease.

Foods sources of vitamin E are vegetable oils, sunflower seeds, peanuts, nuts, avocados.

Tip :
Balance and diversify your diet to fill up with vitamins that will make you overflow with energy!

Article written by Amelie Vincent, dietitian