Vitamins
What They Do And Which Foods They Are In
A (Retinol)
Supports Vision, skin, bone and tooth growth, immunity and reproduction
- Mango
- Carrot
- Butternut squash
- Pumpkin
- Broccoli
- Beef liver
B1 (Thiamine)
Supports energy metabolism and nerve function
- Watermelon
- Tomato, spinach
- Soy milk
- lean ham pack chops
- Sunflower seeds
B2 (Riboflavin)
Supports energy metabolism, normal vision and skin health
- Spinach
- Broccoli
- Mushroom
- Milk
- Egg
- Liver
- Oyster
- Darn
B3 (Niacin)
Supports energy metabolism, skin health, nervous system and digestive system
- Spinach
- Potatoes
- Tomato
- Lean ground beef
- Chicken breast
- Shrimp
- Tuna (Carried on water)
- Liver
B6 (Pyridoxine)
Amino acid and fatty acid metabolism, red blood cell production
- Banana, Watermelon
- Tomato
- Tomato
- Broccoli
- Spinach
- Chicken breast
- White rice
B12
Used in new cell synthesis, helps break down fatty acids and amino acid, supports nerve cell maintenance
- Milk
- Meats
- Poultry
- Fish
- Egg
- Shellfish
C (Ascorbic Acid)
Used in new cell synthesis, helps break down fatty acids and amino acid, supports nerve cell maintenance
- Mango, Orange
- Lemon, Grapefruit
- Strawberries, Kiwi
- Spinach Broccoli
- Red ball pepper
- Snow peas, Tomato
D
Promotes Bone Mineralization
- Fortified Milk
- Egg yoke
- Liver
- Fatty fish
- Self synthesis via sunlight
E
Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization
- Polyunsaturated plant oils
- Avocado
- Cod
- Shrimp
- Tofu
- Wheat
- Sunflower seed
K
Synthesis of blood-clothing proteins, regulates blood calcium
- Spinach
- Broccoli
- Brussels spouts
- Leafy green vegetables
- Liver
Folate
Supports DNA synthesis and new cell formation
- Tomato
- Broccoli
- Spinach
- Asparagus
- Okra
- Green beans
- Black eyed beans
Biotin
Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis
- Widespread in foods
Pantothenic Acid
Supports energy metabolism
- Widespread in foods
