Vitamins
| Vitamins | Sources | Function |
|---|
| A (retinol) | Yellow, orange, and dark-green vegetables; fortified dairy products | Important for growth of skin cells; important for night vision |
| D (calciferol) | Fish oils, eggs; made by skin when exposed to sunlight; added to dairy products | Promotes bone growth; increases calcium and phosphorus absorption |
| E (tocopherol) | Green leafy vegetables, seeds, vegetable oils | Antioxidant; prevents cellular damage |
| K | Green leafy vegetables; made by bacteria that live in human intestine | Needed for normal blood clotting |
| B1 (thiamine) | Whole grains, pork, legumes, milk | Metabolism of carbohydrates |
| Vitamin B2 (riboflavin) | Dairy products, meats, vegetables, whole grains | Growth; energy metabolism |
| Niacin | Liver, milk, whole grains, nuts, meats, legumes | Important in energy metabolism |
| B6 (pyridoxine) | Whole grains, meats, vegetables | Important for amino acid metabolism |
| B6 (pyridoxine) | Whole grains, meats, vegetables | Important for amino acid metabolism |
| Pantothenic acid | Meats, dairy products, whole grains | Needed for energy metabolism |
| Folic acid | Legumes, nuts, green leafy vegetables, oranges, broccoli, peas, fortified grains | Involved in nucleic acid metabolism; prevents neural-tube defects |
| B 12 (cyanocobalamin) | Meats, eggs, dairy products, enriched cereals | Involved in nucleic acid metabolism; maturation of red blood cells |
| C (ascorbic acid) | Citrus fruits, tomatoes, red or green peppers, broccoli, cabbage, strawberries | Maintains cartilage and bone; antioxidant; improves iron absorption; important for healthy gums and wound healing |
| Biotin | Legumes, vegetables, meat | Coenzyme in synthesis of fat; glycogen formation; amino acid metabolism |
| Biotin | Legumes, vegetables, meat | Coenzyme in synthesis of fat; glycogen formation; amino acid metabolism |
| Choline | Egg yolk, liver, grains, legumes | Part of phospholipids and neurotransmitters. |