Vitamins

Helps

Best Sources

A (retinol,carotene)

growth and repair of body tissue, immune functions, night vision

eggs, dark green & yellow fruits and vegetables, dairy products, liver

B-1 (Thiamine)

carbohydrate metabolism appetite regulation, important in nervous system and growth

wheat germ, pork, whole & enriched grains, dried beans, seafood

B-2 (Riboflavin)

carbohydrate, fat & protein metabolism, essential for cell respiration and mucous membranes

dairy products, green leafy vegetables, whole & enriched grains, beef, lamb, eggs

B-6 (pyridoxine)

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

fish, poultry, lean meat, whole grains, potatoes

B-12 (cobalamin)

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

beef, fish, poultry, eggs, dairy products

Biotin

carbohydrate, fat & protein metabolism, fatty acid production, B vitamins utilization

egg yolk, meat, dairy products, dark green vegetables; also made by microorganisms inside intestinal tract

Folic Acid

red blood cell formation, protein metabolism, cell division & growth

green leafy vegetables, dried beans, poultry, fortified cereals, oranges, nuts

Niacin

carbohydrate, fat & protein metabolism, GI system maintenance, blood circulation, nerve function, appetite regulation

meat, fish, whole & enriched grains, beans, nuts & peas

Pantothenic Acid

nutrient conversion into energy, vitamin utilization, nerve function

most plant & animal foods, especially lean meats, whole grains, legumes

C (ascorbic acid)

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

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

D (cholecalciferol)

calcium & phosphorus metabolism (bone & teeth formation)

egg yolk, fatty fish, milk; also made in skin when exposed to sunlight

E (tocopherol)

free radical scavenger, possible role in immune function, Also Read Benefits of Vitamin E

vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans

K

blood clotting functions & bone metabolism

green leafy vegetables, beef liver