| Type |
Benefits |
Sources |
|
Vitamin A |
growth
night vision
membranes
epithelial tissues and glands
prevents infection
functions of nervous tissue
controls action of bone cells
normal fertility
glucose synthesis |
Amaranth Leaves
Apricots
Bok Choy
Broccoli
Brussels Sprouts
Butternut Squash
Cantaloupe
Carrots
Chestnuts
Chinese Broccoli
Chinese Cabbage
Eggs
Kale
Leeks |
Mangos
Milk
Papayas
Peaches
Peas
Pecans
Pistachios
Pumpkin
Rapini
Spinach
Squash - summer
Squash - winter
Sweet Potato
Swiss Chard |
|
| B1
or Thiamin |
helps the body convert
carbohydrates into energy and is necessary for the
heart, muscles, and nervous system to function properly. |
Asparagus
Avocado
Beef
Boysenberries
Brazil Nuts
Breadfruit
Brussels Sprouts
Buckwheat
Butternut Squash
Cashews
Catfish
Cherimoya
Chestnuts
Corn
Dates
Filberts/Hazelnuts
Flax Seed |
French Beans
Grapes
Grapefruit
Guava
Herring
Lima Beans
Loganberries
Lowfat Yogurt
Macadamia Nuts
Mango
Milk
Millet
Nuts/Pignolias
Oats
Okra
Orange |
Parsnips
Peanuts
Peas
Pecans
Pine
Pineapple
Pistachios
Pomegranate
Pork
Quinoa
Rice Brown
Rye
Salmon
Soy Beans
Soy Milk
Sweet Potato
Tuna
Watermelon |
|
| B2 or
Riboflavin |
essential for turning
carbohydrates into energy and producing red blood cells
also important for vision. |
meat, eggs, legumes
(like peas and lentils), nuts, dairy products, green
leafy vegetables, broccoli, asparagus, and fortified
cereals. |
| B3 or Niacin |
helps the body turn food
into energy. It helps maintain healthy skin and is
important for nerve function. |
red meat, poultry, fish,
fortified hot and cold cereals, and peanuts. |
| B5 or
Pantothenic Acid |
required to sustain life |
avocados, beef,
broccoli, brussels sprouts
corn, hamburger, okra, poultry, pumpkin, salmon,
sardines, spaghetti squash, sweet potato, tuna |
| Vitamin B6 |
important for normal
brain and nerve function. It also helps the body break
down proteins and make red blood cells |
potatoes, bananas,
beans, seeds, nuts, red meat, poultry, fish, eggs,
spinach, and fortified cereals. |
| B9, Folate (also known as
folic acid) |
helps the body make red
blood cells and also needed to make DNA. |
Liver, dried beans and
other legumes, green leafy vegetables, asparagus, and
orange juice are good sources of this vitamin. So are
fortified bread, rice, and cereals. |
| Vitamin B12 |
helps to make red blood
cells, and is important for nerve cell function. |
fish, red meat, poultry,
milk, cheese, and eggs |
| Vitamin C |
functions such as the
synthesis of collagen, carnitine, and neurotransmitters,
the synthesis and catabolism of tyrosine, and the
metabolism of microsome. It's important for healthy
bones, teeth, gums, and blood vessels. |
red berries, kiwi, red
and green bell peppers, tomatoes, broccoli, spinach |
| Vitamin D |
strengthens bones |
egg yolks, fish oils,
and fortified foods like milk. biggest source of D is
sunlight |
|
Vitamin E |
primary defenders
against the adverse effects of free radicals |
polyunsaturated plant
oils, leafy green vegetables, wheat germ, whole grains,
liver, egg yolks, nuts, seeds, fatty meats |
|
Vitamin K |
blood clotting |
green vegetables such as
collards, spinach, bib lettuce, brussel sprouts, and
cabbage. also vegetable oils such as soybean oil and canola oil |
|
