VITAMIN |
SOURCES |
BENEFITS |
A |
milk, carrots, sweet potatoes, liver |
promotes good eyesight and helps
skin resist infection |
B1 |
grains, green peas, egg yolks, liver |
essential for carbohydrate metabolism |
B2 |
milk, mushrooms, broccoli, meat,
poultry |
essential for protein metabolism; protects
skin and eyes |
B6 |
nuts, whole grains, brewers yeast, meat |
important in regulation of the central
nervous system |
B12 |
soybeans, eggs, meat, fish |
necessary for red blood cell formation |
C |
citrus fruit, broccoli, tomatoes |
helps resist viral infection |
D |
milk, cheese, egg yolk, cod liver oil,
sunlight |
important for bone development |
E |
green leafy vegetables, beans, shellfish |
needed to transport oxygen to the blood
and muscle tissue |
K |
tomatoes, green leafy vegetables |
helps clot blood |
Calcium |
milk, cheese, blackstrap molasses |
works with phosphorus to form strong
bones and teeth |
IRON |
green leafy vegetables, beans, shellfish |
needed to transport oxygen to the blood
and muscle tissue |
NIACIN |
peanuts, enriched flour, poultry, fish |
helps maintain health of skin and digestive
system |
RIBOFLAVIN |
dairy products, broccoli, spinach, chicken |
important for normal body and hair
growth |