Vitamins
Vitamin |
Found in |
What it does |
Vitamin A (Retinol or Beta-carotene) |
Liver, egg yolk, dairy products, margarine. Beta carotene (pro-vitamin A) is found in dark green and deep yellow fruits and vegetables. |
Keeps eyes healthy; develops bones; protects linings of respiratory, digestive and urinary tracts; maintains healthy skin and hair. Beta carotene fights free radicals (chemicals that damage cells). |
Vitamin B1 (Thiamine) |
Whole grains, cereals and enriched grain products; also legumes (dried beans, peas, and nuts), organ meats, lean pork and eggs. |
Promotes healthy functioning of the nerves, muscles and heart. Metabolizes carbohydrates. |
Vitamin B2 (Riboflavin) |
Organ meats, enriched breads and cereals, legumes, almonds, cheese and eggs; also meat, fish and dark green vegetables. |
Metabolizes carbohydrates, fats and proteins, produces hormones; promotes eye and skin health. |
Vitamin B3 (Niacin) |
Meat, organ meats, whole grains and cereals, and legumes; also eggs, milk, green leafy vegetables and fish. |
Metabolizes carbohydrates and fats; helps functioning of digestive system; maintains health skin. |
Vitamin B5 (Pantothenic Acid) |
Organ meats, yeast, raw vegetables, eggs and dairy products. |
Produces hormones and maintains body's immune system. |
Vitamin B6 (Pyridoxine) |
Whole-grain products, poultry, fish, and nuts; also meat, most fruits and vegetables, eggs and dairy products |
Metabolizes protein; helps produce hemoglobin; promotes functioning of digestive and nervous systems, and healthy skin. |
Vitamin B12 (Cyanocobalamin) |
Primarily organ meats; also fish, lean meats, poultry, cheese, and eggs. |
Builds genetic material of cells and produces blood cells. |
Vitamin C (Ascorbic Acid) |
Almost exclusively fruits and vegetables (especially citrus fruits, tomatoes, peppers, strawberries, and cantaloupe) although breast milk and organ meats contain small amounts. |
An antioxidant, fights and resists infection; heals wounds; promotes growth and maintenance of bones, teeth, gums, ligaments and blood vessels. |
Vitamin D (Cholecalciferol) |
For most people, sun exposure is the primary source of vitamin D. Food sources include Vitamin D-fortified milk, eggs, fish-liver oils and fatty fish such as herring, mackerel and salmon. |
Builds strong bones and teeth and maintains the nervous system. |
Vitamin E (Tocopherol) |
vegetable oils, nuts, wheat germ and whole-wheat products, egg yolks and green leafy vegetables. |
Protects the lungs, nervous system, skeletal muscle and the eye's retina from damage by free radicals; may reduce risk of heart disease by protecting against atherosclerosis. |
Vitamin H (Biotin) |
Oats, organ meats, yeast and eggs (cooked); also whole-wheat products, dairy products, fish and tomatoes. |
Metabolizes proteins and carbohydrates; breaks down fatty acids. |
Vitamin K |
Dark green leafy vegetables, eggs, cheese, pork and liver. |
Promotes normal blood-clotting. |
Vitamin M (Folic Acid) |
vegetables (especially dark-green ones), organ meats, whole-wheat products, legumes and mushrooms. |
Synthesis of protein and genetic materials; may help prevent some cancers, heart disease and stroke; when taken during pregnancy, protects against some birth defects. |