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

vitamins

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