| Vitamin
|
What the vitamin does
|
Significant food sources |
A |
Antioxidant (scavenges free radicals), supports vision, skin, bone and tooth growth, immunity and reproduction |
Mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver |
|
B1 |
Supports energy metabolism and nerve function |
Spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk |
B2 |
Supports energy metabolism, normal vision and skin health |
Spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams |
B3 |
Supports energy metabolism, skin health, nervous system and digestive system
|
Spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp |
B6 |
Reduces homocyst(e)ine levels, helps amino acid and fatty acid metabolism and red blood cell production |
Bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast |
B12 |
Reduces homocyst(e)ine levels, used in new cell synthesis, helps break down fatty acids and amino acids and supports nerve cell maintenance
|
Meats, poultry, fish, shellfish, milk, eggs |
Biotin |
Supports energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis |
Widespread in foods |
C |
Antioxidant (scavenges free radicals), aids collagen synthesis, amino acid metabolism, helps iron absorption and immunity |
Spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries |
D |
Promotes bone mineralization |
Self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish |
E |
Antioxidant (scavenges free radicals) and supports cell membrane stabilization |
Polyunsaturated plant oils (soyabean, corn and canola oils), wheat germ, sunflower seeds, avocado, sweet potatoes, shrimp, cod |
Folate |
Reduces homocyst(e)ine levels, supports DNA synthesis and new cell formation |
Tomato juice, green beans, broccoli, spinach, asparagus, black-eyed peas, lentils, navy, pinto and garbanzo beans |
K |
Aids synthesis of blood-clotting proteins and regulates blood calcium
|
Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver |
Pantothenic acid |
Supports energy metabolism
|
Widespread in foods |
|
