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.
A (retinol, carotene)
Growth and repair of body tissue, immune functions, night vision
Fish, 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
Fish ,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
Fish ,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
vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans
K
blood clotting functions & bone metabolism
green leafy vegetables, beef liver
