Vitamins in the Food

MineralFood SourcesBody Function
Vitamin AFortified milk, eggs, cheese, liver, fish oil, carrots, margarine.Growth; night vision; protects the linings of the digestive, urinary and respiratory tracts; antioxidant.
Vitamin DFortified milk, oily fish, egg yolks.Helps absorb calcium and phosphorus for healthy bones and teeth.
Vitamin EVegetable oils, nuts, seeds, wheat germ, green leafy vegetables.Helps form blood cells; antioxidants.
Vitamin KSpinach, Broccoli, milk, eggs, cereals.Help blood to clot.
Vitamin B1Pork, seeds, nuts, fortified bread, cereals, yeast extract.Needed for muscles and nervous system to function; aids digestion.
Vitamin B2Milk, yogurt, meat, nuts, green leafy vegetables, whole grains, lentils.Aids hormone production; keeps eyes, skin and nerves healthy.
Vitamin B3Meats, fish, whole grains, nuts.Needed for production of some hormones; forming red blood cells; converting food to energy.
Vitamin B5Nuts, yeast extracts, organ meats, wheat germs.Helps release energy from food, helps from antibodies.
Vitamin B6Chicken, fish, eggs, brown rice, bananas, whole grains.Helps formation of red blood cells and making of proteins; fights infection.
Vitamin B8Cheese, beef liver, cauliflower, eggs, mushrooms, chicken breasts, salmon, spinachHealthy immune system, needed for healthy hair, helps in keeping skin and nervous system better.
Vitamin B9Fortified cereals, dark green leafy vegetables, fruits, yeast extracts, fortified bread.Helps from new cells; helps prevent birth defects in fetus and may reduce risk of miscarriage.
Vitamin B12Meat, fish, cheese, eggs, milk.Helps formation of red blood cells; maintenance of nervous system.
PABABrewer’s yeast, liver, whole grains and eggsImprove the protein used in the body, helps formation of red blood cells; promotes healthy hair, skin.
Vitamin CCitrus fruits, green vegetables, fortified cereals, potato’s.Needed for healthy skin; fights cell damage, particularly during stress and illness; antioxidant.
BiotinWhole grain bread, yeast extract, brown rice, dairy products.Promotes healthy hair, skin and nerves; helps produce energy.
Vitamins in the Food

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