Vitamin Guide

Vitamin is an organic substance that acts as a coenzyme and / or regulator of metabolic processes. There are 13 known vitamins, most of which are present in foods or supplements; some are produced within the body. Vitamins are crucial for many bodily functions.

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