VITAMINS

SOURCES

FUNCTION

 

    

A

 Good sources of Vitamin A are milk, eggs, liver, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and spinach), and orange fruits such as melons, apricots, peaches, papayas, and mangos. Helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair and helps normal functioning of the immune system.

 

    

B1
Thiamine

 From many different foods, including fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, peas, and whole grains eg. wheat germ. Helps the body process carbohydrates and some protein.

 

    

B2
Riboflavin

 Liver, Milk, Spinach, enriched Noodles, Mushrooms, Kiwi Fruit, Avocado, Eggs. Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.

 

    

B6
Pryidoxine

 Animal protein foods, Spinach, Broccoli, Bananas, Avocado, Peas, Potatoes, Carrots, Watermelon. Needed for protein metabolism and absorption, carbohydrate metabolism. Helps form red blood cells. Promotes nerve and brain function.

 

    

B12

 Found naturally in fish, red meat, poultry, milk, cheese, and eggs.  It's also added to some breakfast cereals. Important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.

 

 

    

C

 Citrus Fruits, Strawberries, Broccoli, Green Peppers, Cucumber, Carrots, Spinach, Onions, Corn, Grapes, Melons, Peaches, Cauliflower.

 Antioxidant. Helps bind cells together and strengthens blood vessel walls. Helps maintain healthy gums. Aids in the absorption of iron.

 

    

D

 Egg yolk, Milk, Mushrooms, Exposure to sun enables body to make its own Vitamin D. Helps build and maintain teeth and bones. Enhances calcium absorption.

 

    

E

 Corn or Cottonseed Oil, Butter, Brown Rice, Soybean Oil, Vegetable oils such as Corn, Cottonseed or Soybean, Nuts, Wheat Germ, Blackberries, Bananas, Apples, Kiwi's. Vitamin E is an antioxidant and helps protect cells from damage. Helps form red blood cells, muscles and other tissues. Preserves fatty acids.

 

    

K

 Spinach, Broccoli, Liver. Vitamin K is fat soluble and plays a critical role in blood clotting. It regulates blood calcium levels and activates at least 3 proteins involved in bone health.