A – Vitamin A  (Carrots – Good for eyesight)
B – Vitamin B  (Bananas – Boosts energy)
C – Vitamin C  (Oranges – Strengthens immunity)
D – Vitamin D  (Salmon – Strengthens bones)
E – Vitamin E  (Almonds – Keeps skin healthy)
F – Folate (B9)  (Spinach – Supports cell growth)
G – Ginseng (Not a vitamin, but a powerful nutrient!)  (Boosts energy and focus)

H – Biotin (Vitamin B7)  (Eggs – Strengthens hair and nails)
I – Iron (Essential mineral, not a vitamin)  (Red meat – Prevents anemia)
J – Jackfruit (Rich in Vitamin C & B-complex)  (Boosts immunity and digestion)

K – Vitamin K  (Broccoli – Helps blood clotting)
L – Lycopene (Antioxidant, not a vitamin)  (Tomatoes – Protects cells from damage)

M – Magnesium (Essential mineral)  (Nuts – Supports muscles and nerves)

N – Niacin (Vitamin B3)  (Chicken – Supports metabolism)
O – Omega-3 (Essential fatty acid, not a vitamin)  (Fish – Good for the brain and heart)
P – Phosphorus (Essential mineral)  (Milk – Strengthens bones and teeth)
Q – Quercetin (Antioxidant, not a vitamin)  (Apples – Reduces inflammation)
R – Riboflavin (Vitamin B2)  (Mushrooms – Boosts energy production)
S – Selenium (Essential mineral)  (Tuna – Supports immune function)
T – Thiamine (Vitamin B1)  (Whole grains – Helps turn food into energy)
U – Ubiquinone (CoQ10, antioxidant, not a vitamin)  (Meat – Supports heart health)
V – Vitamin C  (Blueberries – Fights infections)
W – Watermelon (Rich in Vitamin A & C)  (Keeps you hydrated and healthy)
X – Xylitol (Not a vitamin, but a healthy sugar alternative)  (Found in berries, good for teeth)
Y – Yogurt (Rich in B vitamins and probiotics)  (Great for digestion and immunity)
Z – Zinc (Essential mineral)  (Pumpkin seeds – Helps healing and immunity)

Vitamin A in Carrots 
"A is for eyesight, strong and bright,
Carrots help you see at night!"

Moldova

 B – Vitamin B in Bananas 
"B is for bananas, yellow and sweet,
Full of energy, a tasty treat!"

Moldova

România

     Vitamin C is essential for a healthy immune system 

Vitamin C, so bright and bold,
Fights off colds and keeps out mold.
It helps your skin and heals you fast,
A daily boost that’s made to last.

Benefits:boosts the immune system,supports collagen production,acts as a powerful antioxidant,helps maintain healthy skin.

Sources: Oranges, lemons, limes, grapefruits

Vitamina D3 is provited to us by the sun.

      România

,,In the sunlight*s warm embrace,

Vitamin D, a healing grace.

Boosts the bones and lifts the mood,

A little sunshine does you good

Benefits: Supports bone health by increasing calcium

Vitamina E - Almonds

Portugal

             "For soft and youthful skin, almonds must be eaten".

Composition: 

Rich in magnesium, calcium, vitamin E and vitamin B. 

 Benefits:

It helps the nervous system in cases of stress or fatigue,

is useful for bone health, regulates blood glucose 

levels, promoting a feeling of satiety and keeps the skin

 young and soft.

They are great sources of minerals, vitamins, fiber and 

healthy fats. 

They are the biggest barriers against cardiovascular 

disease and diabetes.

 Curiosity

Did you know that almonds (vitamin E) can prevent damage caused by UV rays to the skin?

Portugal

 Folate (Vitamin B9)

            "Spinach, a food rich in folic acid, or vitamin B9".

Benefits:

Folic acid (Vitamin B9) participates in the formation of the body's cells, strengthens the immune system and helps maintain the health of the arteries and brain.

Folic acid deficiency can cause stroke, anemia, heart attack,

 Alzheimer's disease and some types of cancer. In pregnant 

women, it can cause serious illnesses in the baby. 

Curiosity 

Did you know that spinach is a good food for digestion?

,,Ginseng gives your mind a lift, a natural and healing gift.”

România

Ginseng roots run deep and strong,
Boosting energy all day long.
It clears the mind and lifts the soul,
A herbal friend to keep you whole.

Benefits:boosts energy levels,

Improves mental performance,supports immune system,reduces inflammation,helps regulate blood sugar

Types:

-Asian Ginseng (Panax Ginseng)

-American Ginseng (Panax Quinquefolius)

-Siberian Ginseng (Eleutherococcus Senticosus)

Fan Facts:

Ginseng and Superheroes

"Biotin’s the key for hair so bright, nails so strong, and skin just right!"

România

Biotin helps your beauty glow,
From head to toe, it steals the show.
Strong nails, smooth skin, and luscious hair,
This vitamin's magic is truly rare!

Benefits:

is for  Iron, strong and true,
Red meat helps bring strength to you!

Croatia

Iron – Quick Suits 

Benefits: Vital for oxygen transport, energy production and prevention of anemia. 

Sources: Red meat, spinach, lentils, tofu, beans and fortified cereals. 

Types: Heme iron (from animal sources) and non-heme iron (from plant foods). 

Fun fact: Cooking in a cast iron skillet can increase the iron content of your food!

is for Jackfruit, big and sweet,
Boosts digestion—a tasty treat!

Croatia

Jackfruit – Quick Facts
Benefits: Supports immunity, aids digestion, and boosts energy.
Sources: Fresh jackfruit, canned jackfruit, and jackfruit seeds.
Nutrients: Rich in Vitamin C, B-complex vitamins, fiber, and antioxidants.
Fun Fact: Jackfruit is the largest tree-borne fruit in the world and can weigh up to 80 pounds!

In spinach bright, in broccoli's crown, Your vital essence can be found. K1 you are, from plants you spring, K2 appears, from sources that sing.

Benefits: Essential for normal blood clotting and supports bone health.Sources: Green leafy vegetables (spinach, kale, broccoli), vegetable oils, and some fermented foods.Types: Phylloquinone (K1, from plant sources) and menaquinones (K2, from animal and fermented sources).Fun Fact: Babies are often born with low levels of Vitamin K, so they frequently receive a Vitamin K supplement at birth to prevent bleeding.

TÜRKİYE

Tomatoes protects cells from damage

TÜRKİYE

Lycopene – Quick Facts
Benefits: A powerful antioxidant; supports heart health, promotes skin health, and may help protect against certain types of cancer.
Sources: Tomatoes (especially cooked), watermelon, pink grapefruit, red peppers, and guava.
Type: A carotenoid, which is a natural pigment that gives fruits and vegetables their red color.
Fun Fact: Cooking tomatoes actually increases the absorption of lycopene – so tomato sauce might be more beneficial than raw tomatoes!

is for

Moldova

Milk helps keep them fit and keen!

 Benefits: Supports muscle and nerve function, keeps bones strong, and helps regulate blood sugar.
 Sources: Nuts, seeds, whole grains, leafy greens, bananas, and dairy products.
 Types: Magnesium citrate, oxide, chloride, and more—each with different absorption rates.
Fun Fact: Dark chocolate is a great source of magnesium—so a little treat can be good for you!

is for

Moldova

Nuts help keep them sharp and bright!

 Benefits: Supports brain function, digestion, and skin health, and helps convert food into energy.
 Sources: Peanuts, chicken, fish, whole grains, mushrooms, and avocados.
 Types: Nicotinic acid and niacinamide—both essential for metabolism.
Fun Fact: Niacin can cause a harmless “flush,” making your skin temporarily red and warm!

"Omega-3, a heart's best friend, keeps your body strong, from start to end!"

România

Omega-3, so pure and bright,
Supports your heart and helps you fight.
With healthy brain and joints so strong,
This essential fat helps you go long!

"Phosphorus keeps your bones so strong, with energy to carry you along!"

România

Phosphorus helps your bones stay bright,
Keeps your energy strong and light.
In every cell, it plays a part,
Supporting life from the very start!

Benefits:bone Health, energy ,cell function, DNA and RNA, formation, Acid-Base Balance, hidney Health, muscle   

Types:

Organic Phosphorus

Inorganic Phosphorus

is for Quercitin - which is not a vitamine, it`s an Antioxidant.

Quercetin hides in apples and tea,
Sneaky and strong as a flavonoid can be.
It fights off the sniffles, it battles the sneeze,
And maybe helps knees that creak in the breeze.

Quercetin is a natural plant pigment  found in many fruits, vegetables and herbs. It's known for its antioxidant, anti-inflammatory, and antiviral properties.

Sources: apples (with the skin), onions (especially red ones), berries, grapes, broccoli, green tea, red wine, capers (one of the highest sources!)

Romania

is for Riboflavin – the energy vitamin! (Vitamin B2)

Riboflavin helps convert food into energy and it is essential for healthy skin, eyes and nerves.
It's part of the B-complex family and supports cell function and metabolism.

Sources: milk, eggs, lean meats, almonds and green leafy vegetables;

Types:

Free Riboflavin

Riboflavin-5'-Phosphate (FMN – Flavin Mononucleotide)

FAD (Flavin Adenine Dinucleotide)

Benefits:

Energy production

Eye health

Nervous system support

Healthy skin and hair

Antioxidant role

Helps activate other B vitamins

Fun facts:

It’s bright yellow

Sensitive to light

"Ribo" comes from ribose sugar

It powers your cells

You might be getting it from fortified foods.

    Romania

is for 

Selenium is a micronutrient mineral

Portugal

                     “Tuna you must eat to strengthen the immune system”

Functions:

• Antioxidant action; Strengthens the immune system; Regulate the functioning of the Thyroid; Important Reproductive Health

Sources:

Brazil nut; Chestnuts and nuts in general; Fish 

such as tuna and salmon; Meats; Eggs; 

Mushrooms; Milk; Whole grains, such as rice; 

Legumes; Dark chocolate. 

Curiosity:

Did you know that the daily amount of selenium 

should not exceed 50 to 100 micrograms?

is for Thiamine (Vitamin B1) 

Romania

Oh thiamine, you B1 of a kind,
You power my body and sharpen my mind.
In pork and in peas, in oats and in bread,
You keep me awake and not slumped in bed.

Benefits:

Your body can’t store much of it, so it needs a regular supply from food or supplements.

Sources: Whole grains (especially wheat germ, oats), pork (one of the best sources!), legumes (like lentils and black beans), seeds and nuts (especially sunflower seeds), fortified foods (like breakfast cereals and white rice).

is for U is for you, feel happy and bright,
Vitamin U keeps your tummy just right!

Romania

Vitamin U is a term used to refer to a compound known as S-methylmethionine (SMM). It was first identified in the 1950s as a factor in promoting stomach health.

Sources

-Cabbage

-Other cruciferous vegetables

-Liver

Fun Facts

-Cabbage juice

-Gut Health

Benefits

-Supports stomach health

-Helps in healing

-Anti-inflammatory

-Promotes detoxification

-Boosts antioxidant levels

is for Vitamin C

Portugal

"Blueberries in fighting infections Low-calorie, nutrient-ch superfood"

Composition:

They have a high fiber content and high levels of antioxidants, iron, calcium, potassium, magnesium, phosphorus, sodium, zinc, copper and folic acid and contain anthocyanins. 

Benefits:

Improves Brain Health

Strengthens the Immune System

Contributes to Heart Health

Helps with Eye Health

Curiosity:

Did you know that blueberries have antibacterial properties 

that help prevent and treat urinary tract infections caused by 

the bacteria Escherichia coli?

is for watermelon

Portugal

      "Fruit rich in water and vitamins such as C and A"

Composition:

Water, a source of carbohydrates, important vitamins such as C and A, as well as mineral salts such as calcium, magnesium, phosphorus, sodium and potassium.

Benefits:

• Hydrates the body 

• Reduces the risk of cardiovascular disease

• Improves immunity

• Good for your eyesight

• Improves digestion

• Contributes to brain function

Curiosity

Did you know that watermelon has properties that help with memorization, learning and other cognitive processes?

is for

is for

is for