Vitamins

Thiamine (vitamin B1)

SOURCES: Found in all nutritious foods in moderate amounts: pork, whole-grain or enriched breads and cereals, legumes, nuts and seeds

FUNCTIONS: Part of an enzyme needed for energy metabolism; important to nerve function

Riboflavin (vitamin B2)

SOURCES: Milk and milk products; leafy green vegetables; whole-grain, enriched breads and cereals

FUNCTIONS: Part of an enzyme needed for energy metabolism; important for normal vision and skin health

Niacin (vitamin B3)

SOURCES: Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter

FUNCTIONS: Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health

Pantothenic acid

SOURCES: Widespread in foods

FUNCTIONS: Part of an enzyme needed for energy metabolism

Biotin

SOURCES: Widespread in foods; also produced in intestinal tract by bacteria

FUNCTIONS: Part of an enzyme needed for energy metabolism

Pyridoxine (vitamin B6)

SOURCES: Meat, fish, poultry, vegetables, fruits

FUNCTIONS: Part of an enzyme needed for protein metabolism; helps make red blood cells

Folic acid

SOURCES: Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains

FUNCTIONS: Part of an enzyme needed for making DNA and new cells, especially red blood cells

Cobalamin (vitamin B12)

SOURCES: Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods

FUNCTIONS: Part of an enzyme needed for making new cells; important to nerve function

Ascorbic acid (vitamin C)

SOURCES: Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit

FUNCTIONS: Antioxidant ; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption

Vitamin A (and its precursor*, beta-carotene)

Vitamin A from animal sources (retinol): fortified milk, cheese, cream, butter, fortified margarine, eggs, liver

Beta-carotene (from plant sources): Leafy, dark green vegetables; dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin)

Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health

Vitamin D

Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D.

Needed for proper absorption of calcium; stored in bones

Vitamin E

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

Antioxidant; protects cell walls

Vitamin K

Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, brussels sprouts, and asparagus; also produced in intestinal tract by bacteria

Needed for proper blood clotting