Vitamin A helps bone growth, vision, reproduction and cell division, among other things. Forms of it, and the provitamin A carotenoids that can be made into benefit-giving retinol by the human body, can be found in carrots as well as certain types of melons, sweet potatoes, and spinach, alongside liver and eggs. Be warned - vitamin A can be toxic in large amounts and too much can lead to liver disorders, nervous system disorders and birth defect problems.

Vitamin B1 is also known as thiamin or thiamine and can be found in spinach, liver, pork, green beans. It's a vital part of your diet and helps you process proteins, fats and carbohydrates.

Vitamin B2 is also known as riboflavin and is a useful part of your daily diet, as it's found in asparagus, dairy products like milk and cheese, eggs and fish. It plays a part in metabolising fats, proteins and carbohydrates and is essential for healthy skin, eyes, hair and nails.

Vitamin B3 is also known as niacin and helps the body release energy from carbohydrates (as you can see, most vitamins act as catalysts for reactions which help keep us ticking over) - it's useful in converting food into energy, helps the digestive system and can be found in leaf vegetables, sweet potatoes, avocado, tomatoes, fish, chicken and eggs among many other sources. From the vitamin B complex, you should also try to supplement your diet with foods that contain vitamin B5, or pantothenic acid. This helps you release energy from fats and can be found in peas, beans, wholegrain cereals and lean meats.

Vitamin B9 is also known as folic acid and is essential during pregnancy, and it should be consumed regularly by women. It helps build healthy new cells within the body and during pregnancy, helps prevent birth defects in the foetus's head or spine. Due to folic acid's importance, a lot of breakfast cereals and other foodstuffs are fortified with the vitamin, but you can also supplement it yourself by eating peas, bananas, oranges, broccoli and nuts.

If you don't get enough Vitamin B12 you can be at risk of a type of anaemia known as 'pernicious anaemia'. The vitamin is found in meat, fish and shellfish, as well as eggs and fortified foodstuffs like breakfast cereals. Vegans are at risk of B12 deficiency anaemia and are advised to supplement their diet wherever possible. The vitamin helps maintain healthy blood cells and a healthy nervous system.

Vitamin C is synthesized by most living things apart from human beings, and is essential for maintaining optimum levels of health - it's also believed to help fight ailments such as the common cold, although this has never been proven. As well as preventing scurvy, meaning that the invention of Haliborange is good news for anyone thinking of becoming a pirate, it helps produce collagen in muscular tissue, is an antioxidant, and helps out the nervous system. You can find it, of course, in oranges and other citrus fruits, tomatoes and potatoes, but you might want to try papaya, strawberries, kiwi fruit and the amla or Indian gooseberry.

Vitamin D helps out your bones by regulating their formation and controlling the absorption of calcium and phosphorous from your intestine. It's actually produced in part by sunlight falling on the skin but you can also find it in a variety of foodstuffs, including sardines and other fatty fish, and eggs.

Vitamin E needs to be taken with care as it has been linked to health risks, particularly in the elderly. It can be found at levels which provide your recommended daily allowance in nuts, liver, dark green and leafy vegetables, and vegetable oils.