Food sources: Vegemite, wholegrain cereals and breads, eggs, fish, meats, dark-green leafy vegetables, milk.

These vitamins are essential in the process of metabolising or converting the fuels (carbohydrates, fats and protein) into energy.

short-term effects such as fatigue, muscle weakness, and irritability.

long-term effects such as nervous system disorders, anemia, and skin problems.

Food sources: green leafy vegetables, citrus fruits, poultry and eggs, many cereals, breads and fruit juices are fortified with folate.

Folate is a B-group vitamin that is essential for optimal health and wellbeing. It plays an important role in DNA synthesis, and is therefore required for cells to duplicate during periods of growth.

short-term effects such as fatigue, mouth sores, and diarrhea.

long-term effects such as anemia, birth defects in pregnancy, and an increased risk of certain cancers.

Food sources: Most foods of animal origin contain some vitamin B12, good sources include meat, eggs and cheese.

is required for adequate health and wellbeing during youth. Its main function during youth is for the formation of red blood cells. It works with folate in this capacity, ensuring the red blood cells are not only the correct size but also the correct shape to enable oxygen to be transported throughout the body.

short-term effects such as fatigue, weakness, and tingling or numbness in the hands and feet.

long-term effects such as anemia, nerve damage, cognitive problems, and an increased risk of heart disease.

Food sources: fish (particularly salmon, tuna, sardines), beef liver, cheese and egg yolks, milk fortified with vitamin D, breakfast cereals and orange juice fortified with vitamin D.

The main role of vitamin D is to absorb calcium from the intestine into the bloodstream.

short-term effects such as fatigue, muscle weakness, and bone pain.

long-term effects such as osteoporosis, increased risk of falls and fractures, and immune system dysfunction.