What they do, where to get them
|
Vitamin |
Needed For |
Good Sources |
| Vitamin A (and beta-carotene) |
Healthy skin, strong teeth and bones in children, maintaining resistance to infection, normal growth, cell structure, normal eyesight | Fish liver oils, liver, dairy products (vitamin A); carrots, dark-green leafy vegetables (beta-carotene) |
| Vitamin B-1 (thiamine) |
Use of carbohydrates in the body, digestion and appetite, normal function of nervous system | Whole grains, brown rice, beans, peas, organ meats, lean pork, seeds/nuts |
| Vitamin B-2 (riboflavin) |
Normal growth, formation of certain enzymes, cellular oxidation, prevention of sores and swelling of mouth and tongue | Dairy products, meats, poultry, fish, green vegetables (broccoli, turnip greens, asparagus, spinach) |
| Vitamin B-3 (niacin) |
Activities of enzymes in the body’s use of carbohydrates and fats, detoxification of pollutants and alcohol, nervous and digestive system functions, production of sex hormones, healthy skin | Lean meats, fish, poultry, whole grains |
| Vitamin B-6 (pyridoxine) |
Use of amino acids in the body, making hemoglobin | Meats, whole grains, wheat germ, brewer’s yeast |
| Vitamin B-12 | Nervous system functions, normal development of red blood cells, production of genetic material in cells, effective use of carbohydrates and folic acid from foods | Fish, dairy products, organ meats, beef, pork, eggs |
| Biotin | Activities of enzymes needed to break down fatty acids in carbohydrates, ridding the body of wastes from breakdown of proteins | Nuts, whole grains, vegetables, fruits, milk, organ meats, brewer’s yeast |
| Folic acid | Important metabolic processes in the body, growth, reproduction, production of red blood cells | Green leafy vegetables, oranges, beans, peas, rice, eggs, liver |
| Pantothenic acid | Production of certain hormones, activities of enzymes in the body’s use of fats and carbohydrates, use of vitamins, normal growth, nervous system functions | Organ meats, eggs, whole grains, brewer’s yeast |
| Vitamin C (ascorbic acid) |
Healthy skin, bones, teeth, gums, ligaments, and blood vessels; immunity to disease; wound healing; absorption of iron from the digestive tract | Citrus and other fresh fruits, fresh vegetables |
| Vitamin D | Strong bones; regulation of the absorption of calcium and phosphorus from the digestive tract | Fatty fish, liver, eggs, fortified milk |
| Vitamin E | Normal brain function, formation of red blood cells, maintaining some enzymes, normal cellular structure, protection against pollutants | Whole grains, vegetable oils, green leafy vegetables, eggs |
| Vitamin K | Blood clotting | Green leafy vegetables, dairy products |
