Vitamin Guide

Vitamins and Minerals

Vitamins are organic substances made by plants and animals. Vitamins provide nutrients that your body needs to grow and develop normally.

Below is a table of common vitamins, their function and common foods that contain them.


Helps Promote

Best Food Sources

A (retinol, carotene)

skin health, growth and repair of body tissue, immune function, vision, bone metabolism, antioxidant activity

eggs, dark green and yellow fruits & vegetables, low fat dairy products, liver, beef, pork, chicken, turkey, fish, carrots

B-1 (thiamin)

carbohydrate metabolism, appetite regulation, nervous system and growth

wheat germ, pork, whole and enriched grains, beans, seafood, yeast, oatmeal, brown rice, potatoes, oranges, liver, eggs

B-2 (riboflavin)

carbohydrate, fat and protein metabolism, cell respiration and mucous membrane function

dairy products, green leafy vegetables, whole grains, beef, lamb, fish and eggs

B-6 (pyridoxine)

nerve function, carbohydrate and protein metabolism, formation of antibodies and red blood cells

fish, poultry, lean meat, whole grains, potatoes, nuts

B-12 (cobalamin)

nervous system maintenance, blood cell formation, carbohydrate, fat and protein metabolism

lean beef, fish, shell fish, poultry, eggs, dairy products


appetite regulation, carbohydrate, fat and protein metabolism, blood circulation, nerve function

meat, fish, whole grains, beans, peas, nuts, eggs, dairy products

Pantothenic Acid

nerve function, nutrient to energy conversion, vitamin utilization

most plant and animal foods, lean meats, whole grains, legumes

C (ascorbic acid)

antioxidant, wound healing, collagen maintenance, infection resistance, important for healthy gums and blood vessels

citrus fruits, tomatoes, melons, berries green and red peppers, broccoli


free radical scavenger, immune function

vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans, fish, asparagus, avocado, olives, spinach


bone metabolism and blood clotting

green leafy vegetables, broccoli, brussels sprouts, avocados, kiwi, parsley

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