Vitmins and there function and souce

Nutrient Function Sources

(vitamin Part of Found in all

B1) an enzyme neede nutritious
d for energy foods in
metabolism; moderate
important to amounts:
nerve function pork, whole
grain foods
or enriched
breads and
cereals,
legumes,
nuts and
seeds

(vitamin Part of an enzyme Milk and

B2) needed for milk
energy products;
metabolism; leafy green
important for vegetables;
normal vision and whole grain
skin health foods,
enriched
breads and
cereals

(vitamin Part of an enzyme Meat,

B3) needed for poultry, fish,
energy whole grain
metabolism; foods,
important for enriched
nervous system, breads and
digestive system, cereals,
and skin health vegetables
(especially
mushrooms,
asparagus,
and leafy
green
vegetable
(vitamin Part of an enzyme Meat, fish,
B6) needed for poultry,
protein vegetables,
metabolism; helps fruits
make red blood
cells

Cobalami Part of an enzyme Meat,

n (vitamin needed for poultry, fish,
B12) making new cells; seafood,
important to eggs, milk
nerve function and milk
products;
not found in
plant foods

Ascorbic Antioxidant; part Found only

acid of an enzyme in fruits and
(vitamin needed for vegetables,
C) protein especially
metabolism; citrus fruits,
important for vegetables
immune system in the
health; aids in cabbage
iron absorption family,
cantaloupe,
strawberries
, peppers,
tomatoes,
potatoes,
lettuce,
papayas,
mangoes,
kiwifruit

Vitamin Needed for Vitamin A from

A vision, animal sources
healthy skin (retinol): fortified
and mucous milk, cheese,
membranes, cream, butter,
bone and fortified
 tooth growth, margarine, eggs,
immune liver
system health
Beta-carotene
(from plant
sources): Leafy,
dark green
vegetables; dark
orange fruits
(apricots,
cantaloupe) and
vegetables
(carrots, winter
squash, sweet
potatoes,
pumpkin)

Vitamin Needed for Egg yolks, liver,

D proper fatty fish, fortified
absorption milk, fortified
of calcium; margarine. When
stored in exposed to
bones sunlight, the skin
can make vitamin
D.

Vitamin Antioxidant; Polyunsaturated

E protects cell plant oils (soybean,
walls corn, cottonseed,
safflower); leafy
green vegetables;
wheat germ;
whole-grain
products; liver; egg
yolks; nuts and
seeds

Vitamin Needed Leafy green vegetables

K for such as kale, collard
proper greens, and spinach;
blood green vegetables such
clotting as broccoli, Brussels
sprouts, and asparagus;
also produced
in intestinal tract by
bacteria