Vitamin List -
| Vitamin Name | Functions in Body | Natural Food Sources |
|---|---|---|
| Vitamin A BetaCarotene | Good Antioxidant. Helps with vision and skin health. Boosts immune function and bone metabolism | Carrots, yellow and orange fruits, fish, eggs |
| Vitamin B1 Thiamine | Important for nerve function and the cardiovascular system. Helps with energy production. | Whole grains, pork, eggs, brown rice, potatoes |
| Vitamin B2 Riboflavin | Important for energy production and helps metabolize fats and carbs. | Grains, leafy green vegetables, fish, dairy, legumes |
| VitaminB3 Niacin | Helps release energy from carbs and promotes healthy skin | Grains, nuts, broccoli, carrots, dairy, peanuts, tomatoes, dairy, eggs, meat |
| Vitamin B5 Pantothenic Acid | Helps metabolize fats, carbs and proteins. Needed for synthesis or various enzymes. | meats, whole grains, fish, legumes |
| Vitamin B6 Pyridoxine | Helps to release sugars needed for energy. Helps in metabolism and in generation of red blood cells. Also beneficial to the nervous system. | whole grains, fish, poultry, bananas |
| Vitamin B7 Biotin | Needed for cell growth. Helps with energy production. Helps maintain blood sugar levels. | legumes, nuts |
| Vitamin B9 Folic Acid | Important in DNA production and repair. Necessary in red blood cell production. Critical during growth spurts especially for fetus and infants. | beans, cereals, leafy vegetables, dairy, pork, rice, oranges |
| Vitamin B12 | Important for brain and nerve function as well as DNA regulation. Also participates in metabolism and red blood cell formation. | ham, certain seafood, dairy, liver |
| Vitamin C Ascorbic Acid | Important anti-oxidant. Helps heal wounds and supports the immune system. It is a natural antihistamine. | citrus fruits, strawberries, broccoli, greens |
| Vitamin D | Boosts immune function. Benefits bone formation and reduces risk of osteoporosis. | exposure to suns rays, salmon, sardines, cod liver oil |
| Vitamin E Tocopherol | Another important antioxidant that helps protect the bodies cells from free radicals. | whole grains, wheat germ, nuts, spinach |
| Vitamin K | Essential for blood clotting. | green leafy vegetables, broccoli, cauliflower |
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