Vitamin Chart
| VITAMIN | FUNCTION | SOURCES |
|
Vitamin A (Retinol - animal source) (Beta-carotene - plant source) |
Important for vision, bones, growth, teeth, hair, skin, immune system health, important antioxidant. | Carrots, spinach, kale, butternut squash, cantaloupe, mango, pumpkin, sweet potatoes, beef liver, fish liver oil, dairy. |
|
Vitamin B1 (Thiamine) |
Helps with metabolism of carbohydrates, improves circulation, needed for production of white & red blood cells & hydrochloric acid, important for heart health. | Brewer's yeast, whole grain breads & cereals, oatmeal, brown rice, wheat & rice bran, nuts, sunflower seeds, fish, organ meats, poultry, dairy. |
|
Vitamin B2 (Riboflavin) |
Important for metabolism of carbohydrates & fats, necessary for blood & energy production, vision, cell growth. | Leafy green vegetables, Brussels sprouts, brewer's yeast, almonds, nuts, wheat germ, dairy, eggs, fish, poultry, liver, kidney. |
|
Vitamin B3 (Niacin, Niacinamide) |
Necessary for blood & energy production & cell growth, important for nervous system health and brain function. | Leafy green vegetables, brewer's yeast, avocados, nuts, whole grains, legumes, dates, figs, prunes, liver, kidney, seafood, poultry, dairy, eggs. |
|
Vitamin B5 (Pantothenic acid) |
Important for metabolism of carbohydrates, fats and proteins, antibody production, necessary for production of bile, Vitamin D & hormones, critical stress vitamin for adrenal glands. | Whole grains, wheat germ, bran, green vegetables, brewer's yeast, legumes, elderberries, nuts, oranges, salmon, mushrooms, organ meats, eggs, poultry. |
|
Vitamin B6 (Pyridoxine) |
Important for metabolism of carbohydrates, fats, & proteins, necessary for red blood cell & serotonin production, diuretic, one of the most utilized nutrients. | Brewer's yeast, bananas, whole grains, legumes, leafy green vegetables, dairy, eggs, beef, fish, cantaloupe, sunflower seeds. |
|
Vitamin B7 (Biotin) |
Important for metabolism of carbohydrates, fats & proteins, necessary for healthy skin & hair. | Brewer's yeast, most fruit, whole grains, wheat germ, nuts, legumes, mungbean sprouts, organ meats, dairy, egg yolk, poultry. |
|
Vitamin B8 (Inositol, Myoinositol ) |
Important in metabolism of fats & liver function, helps control cholesterol levels, essential for nerve transmission & cellular integrity. | Brewer's yeast, lecithin, legumes, molasses, raisins, whole grains, bran, nuts, beans, melons, cantaloupe, oranges, meat. |
|
Vitamin B9 (Folic acid, Folacin, Folate) |
Essential for nervous system development & normal cell division in fetus, helps in red blood cell formation, energy production & normal brain function | Green, leafy vegetables, spinach, beans, oranges, lemons, asparagus, bananas, melons, legumes, brewers yeast, whole grains, mushrooms. |
|
Vitamin B12 (Cyanocobalamin, Hydroxycobalamin, Methylcobalamin) |
Important for metabolism of fats, essential for nervous system health, production of red blood cells & neuro-transmitters, aids in DNA production. | Fermented soybean products: miso, tempeh, nutritional yeast, sprouted grains, dairy, eggs, meat, fish, poultry, shellfish. |
| Choline | Important for nerve transmission, immune system health, liver & gallbladder function, cholesterol metabolism. | Brewer's yeast, legumes, green leafy vegetables, whole grains, wheat germ, egg yolks, fish, organ meats. |
|
Vitamin C (Ascorbic Acid, Ascorbyl Palmitate, Calcium Ascorbate) |
Essential in the development and maintenance of bones, cartilage, teeth, gums & all connective tissue, aids in the metabolism of fats and proteins, important antioxidant, highly concentrated in eye, important for immune function & sperm health, critical for arterial health & prevention of heart disease & stroke. | Camu camu berry, rosehips, red bell pepper, parsley, guava, papaya, asparagus, berries, broccoli, cabbage, melon cauliflower, citrus fruits, kiwi, dark leafy greens (kale, spinach), potatoes, tomatoes, Brussels sprouts, liver. |
|
Vitamin D (D2 - Ergocalciferol - plant source) (D3 - Cholecalciferol - animal source) |
Helps in the development and maintenance of bones and teeth, aids in the absorption of calcium and phosphorus. | Sun exposure, eggs, cod liver oil, fish, yeast products. |
|
Vitamin E (D-Alpha Tocopherol) |
Important antioxidant, essential for production of estrogen & testosterone, maintains healthy blood vessels, increases HDL 'good' cholesterol. | Soybeans, broccoli, Brussels sprouts, avocados, leafy green vegetables, wheat germ, nuts, whole grains, eggs, oatmeal, organ meat. |
|
Vitamin K (K1 - Phylloquinone) (K2 - Menatetrenone) |
Important for development & maintenance of bones, necessary for normal blood clotting. | Leafy green vegetables, parsley, avocado, kiwi, soybean oil. |