Water-soluble vitamins

Vitamin What it does Where it's found

Thiamine Part of an enzyme needed for energy Found in all nutritious foods in moderate amounts: pork,
(vitamin B1) metabolism; important for nerve whole grain or enriched breads and cereals, legumes, nuts
function. and seeds.

Riboflavin Part of an enzyme needed for energy Milk and milk products; leafy green vegetables; whole grain or
(vitamin B2) metabolism; important for normal vision enriched breads and cereals.
and skin health.

Niacin Part of an enzyme needed for energy Meat, poultry, fish, whole grain or enriched breads and
(vitamin B3) metabolism; important for nervous cereals, vegetables (especially mushrooms, asparagus, and
system, digestive system, and skin leafy green vegetables), peanut butter.
health.

Pantothenic Part of an enzyme needed for energy Widespread in foods.

acid metabolism.

Biotin Part of an enzyme needed for energy Widespread in foods; also produced in intestinal tract by
metabolism. bacteria.

Pyridoxine Part of an enzyme needed for protein Meat, fish, poultry, vegetables, fruits.
(vitamin B6) metabolism; helps make red blood cells.

Folate (folic Part of an enzyme needed for making Leafy green vegetables and legumes, seeds, orange juice, and
acid) DNA and new cells, especially red blood liver; now added to most refined grains.
cells.

Cobalamin Part of an enzyme needed for making Meat, poultry, fish, seafood, eggs, milk and milk products; not
(vitamin new cells; important for nerve function. found in plant foods.
B12)

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

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 Fat-soluble vitamins

Vitamin What it does Where it's found

Vitamin A (and its Needed for vision, healthy skin and Vitamin A from animal sources: Fortified milk, cheese, cream,
precursor*, beta- mucous membranes, bone and butter, fortified margarine, eggs, liver.
carotene) tooth growth, immune system
health. Beta-carotene (from plant sources): Leafy, dark green
[*A precursor is vegetables; dark orange fruits (apricots, cantaloupe) and
converted to the vegetables (carrots, winter squash, sweet potatoes,
vitamin by the pumpkin).
body.]

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

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

Vitamin K Needed for proper blood clotting. Leafy green vegetables (kale, collard greens, and spinach);
green vegetables (broccoli, Brussels sprouts, and asparagus);
also produced in the intestinal tract by bacteria.

Related Information

Healthy Aging

Healthy Eating

Minerals: Their Functions and Sources

Types of Fats

Vegetarian Diets
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