Vitamins/Food and Food Sources

Vitamin Function Food Sources

Vitamin B1 Helps with energy production in your body. Whole grains, enrich grains, liver,
(Thiamin) pork, dried beans, nuts and seeds.

Vitamin B2 Helps with energy production in your body. Soybeans, meat and poultry, liver
(Riboflavin) and eggs
Helps your body use other B vitamins. Mushrooms, Milk, cheese, yogurt

Vitamin B3 Helps your body to use protein, fat and Mushrooms, peanut butter, meat,
(Niacin) carbohydrate to make energy. fish, poultry, whole grains,
enriched grains
Helps enzymes work properly in your body.
Sweet potatoes, nonfat milk,
Biotin Allows your body to use protein, fat and yogurt, almonds, peanuts, eggs,
carbohydrate from food. liver, soy protein

Vitamin B6 Helps your body to make and use protein Potatoes, bananas, instant
(Pyridoxin) and glycogen which is the stored energy in oatmeal
your muscle and liver.

Helps from hemoglobin which carries oxygen Meat, fish, poultry, soybeans,
in your blood pistachio, nuts, sunflower seeds
Vitamin B12 Works with the vitamin folate to make DNA. Milk, cheese, fortified soy or rice
(Cobalamin beverages
) Helps to make healthy blood cells. Low
levels of vitamin B12 can cause a type of Meat, fish, poultry, liver, eggs,
anemia. fortified soy products

Keeps nerves working properly.

Folate (also Helps to produce and maintain DNA and Asparagus, cooked spinach,
known as cells. romaine lettuce, beets, broccoli,
folacin and corn, green peas, oranges, orange
folic acid Helps to make red blood cells and prevent juice
anemia
Bread, enriched pasta
Getting enough folic acid lowers the risk of
having a baby with birth defects like spina Liver, dried beans, chickpeas,
bifida. lentils, sunflower seeds
Vitamin C May help prevent cell damage and reduce risk Citrus fruits such as oranges,
for certain cancers, heart disease and other grapefruits and their juices,
diseases. kiwi, strawberries, mangoes,
papaya
Helps heal cuts and wounds and keep gums
healthy. Protects you from infections by Red, yellow and green
keeping your immune system healthy. peppers, broccoli,
Brussels sprouts, tomatoes,
Increases the amount of iron your body raw dark leafy vegetables
absorbs from some foods.
Vitamin A Helps you to see in the day and at night. Liver, some fish, milk, cheese

Protects you from infections by keeping skin

and other body parts healthy.

Promotes normal growth and development.

Carotenoids: Carotenoids are not vitamins but some types Pink grapefruit, tomatoes,
alpha, beta can turn into vitamin A in the body. broccoli, spinach, dark orange
carotene vegetables like carrots and
and beta Act as antioxidants which protect your body sweet potatoes
cryptoxanthi from damage caused by harmful molecules
n called radicals.

Vitamin D Increases the amount of calcium and Milk, rice beverages, fortified
phosphorus your body absorbs from foods. margarine

Deposits calcium and phosphorus in bones, Some fish, eggs, organ meats,
teeth, making them stronger and healthier. fish liver oils

Protects against infections by keeping your

immune system healthy.
Vitamin E Helps to maintain a healthy immune system Vegetable oils, avocados,
and other body processes. leafy green vegetables, some
nuts, peanut butter
Act as an antioxidant and protects cells from
damage.
Vitamin K Makes proteins that cause our blood to clot, Broccoli, soybeans, dark green
when you are bleeding. leafy vegetables such as kale,
collards, beet greens and
Involved in making body proteins for your spinach
blood, bones and kidneys