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.


Vitamin

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


Niacin


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


E


free radical scavenger, immune function


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


K


bone metabolism and blood clotting


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


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