Vitamins are materials required for normal metabolism but which the body cannot manufacture itself and which must therefore come from soil. Vitamins come from a number of sources including fresh fruit and vegetables (Vitamin C), carrots, liver (Vitamin A), cereal bran, bread, liver e ( B vitamins), fish liver oil (Vitamin D) and fresh green vegetables (Vitamin K).Many minerals are also essential in small quantities including iron, calcium, magnesium and sulphur; and in very small quantities copper, zinc and selenium. The micro-nutrients, minerals, and vitamins in fruit and vegetables may be destroyed or eluted by cooking. Vitamin C is especially prone to oxidation during cooking and may be completely destroyed by protracted cooking.
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