Web EndMemo

Vitamins in the Food

Mineral Food Sources Body Function
Vitamin A Fortified milk, eggs, cheese, liver, fish oil, carrots, margarine. Growth; night vision; protects the linings of the digestive, urinary and respiratory tracts; antioxidant.
Vitamin D Fortified milk, oily fish, egg yolks. Helps absorb calcium and phosphorus for healthy bones and teeth.
Vitamin E Vegetable oils, nuts, seeds, wheat germ, green leafy vegetables. Helps form blood cells; antioxidants.
Vitamin K Spinach, Broccoli, milk, eggs, cereals. Help blood to clot.
Vitamin B1 Pork, seeds, nuts, fortified bread, cereals, yeast extract. Needed for muscles and nervous system to function; aids digestion.
Vitamin B2 Milk, yogurt, meat, nuts, green leafy vegetables, whole grains, lentils. Aids hormone production; keeps eyes, skin and nerves healthy.
Vitamin B3 Meats, fish, whole grains, nuts. Needed for production of some hormones; forming red blood cells; converting food to energy.
Vitamin B5 Nuts, yeast extracts, organ meats, wheat germs. Helps release energy from food, helps from antibodies.
Vitamin B6 Chicken, fish, eggs, brown rice, bananas, whole grains. Helps formation of red blood cells and making of proteins; fights infection.
Vitamin B8 Cheese, beef liver, cauliflower, eggs, mushrooms, chicken breasts, salmon, spinach Healthy immune system, needed for healthy hair, helps in keeping skin and nervous system better.
Vitamin B9 Fortified cereals, dark green leafy vegetables, fruits, yeast extracts, fortified bread. Helps from new cells; helps prevent birth defects in fetus and may reduce risk of miscarriage.
Vitamin B12 Meat, fish, cheese, eggs, milk. Helps formation of red blood cells; maintenance of nervous system.
PABA Brewer's yeast, liver, whole grains and eggs Improve the protein used in the body, helps formation of red blood cells; promotes healthy hair, skin.
Vitamin C Citrus fruits, green vegetables, fortified cereals, potato's. Needed for healthy skin; fights cell damage, particularly during stress and illness; antioxidant.
Biotin Whole grain bread, yeast extract, brown rice, dairy products. Promotes healthy hair, skin and nerves; helps produce energy.