vitamins and their sources

Vitamin	Function	Food Sources
Vitamin B1 (Thiamin)	Helps with energy production in your body.	Whole grains, enriched grains Liver, pork, dried beans, nuts and seeds
Vitamin B2 (Riboflavin)	Helps with energy production in your body. Helps your body use other B vitamins.	Soybeans, meat and poultry, liver and eggs Mushrooms Milk, cheese, yogurt Whole grains, enriched grains
Vitamin B3 (Niacin)	Helps your body to use protein, fat and carbohydrate to make energy. Helps enzymes work properly in your body.	Mushrooms Peanut butter, meat, fish, poultry Whole grains, enriched grains
Biotin	Allows your body to use protein, fat and carbohydrate from food.	Sweet potatoes Nonfat milk, yogurt Peanuts, almonds, eggs, liver, soy protein *The biotin content in food can vary greatly
Vitamin B6 (Pyridoxin)	Helps your body to make and use protein and glycogen which is the stored energy in your muscles and liver. Helps form hemoglobin which carries oxygen in your blood.	Potatoes, bananas 100% bran, instant oatmeal Meat, fish, poultry, liver, soybeans, chickpeas, lentils, pistachio, nuts, sunflower seeds
Vitamin B12 (Cobalamin)	Works with the vitamin folate to make DNA. Helps to make healthy blood cells. Low levels of vitamin B12 can cause a type of anemia. Keeps nerves working properly.	Milk, cheese, yogurt, fortified soy or rice beverages Meat, fish, poultry, liver, eggs, fortified soy products
Folate (also known as folacin and folic acid)	Helps to produce and maintain DNA and cells. Helps to make red blood cells and  prevent anemia. Getting enough folic acid lowers the risk of having a baby with birth defects like spina bifida.	Asparagus, cooked spinach, romaine lettuce, Brussels sprouts, beets, broccoli, corn, green peas, oranges, orange juice Bread, enriched pasta, wheat germ Liver, dried beans, soybeans, chickpeas, lentils, sunflower seeds, flaxseeds *Folic acid is the type of folate found in Vitamin supplements and fortified foods.
Vitamin C	May help prevent cell damage and reduce risk for certain cancers, heart disease and other diseases. Helps heal cuts and wounds and keeps gums healthy.Protects you from infections by keeping your immune system healthy. Increases the amount of iron your body absorbs from some foods.	Citrus fruits such as oranges, grapefruits and their juices, kiwi,strawberries, mangoes, papaya Red, yellow and green peppers, broccoli, Brussels sprouts, tomatoes,raw dark leafy vegetables
Vitamin A	Helps you to see in the day and at night. Protects you from infections by keeping skin and other body parts healthy. Promotes normal growth and development.	Liver, some fish Milk, cheese
Carotenoids: alpha, beta carotene and beta crypto xanthin	Carotenoids are not vitamins but some types can turn into vitamin A in the body. Act as antioxidants which protect your body from damage caused by harmful molecules called free radicals.	Cantaloupe, pink grapefruit, tomatoes, broccoli, dark green leafy vegetables like spinach, beet greens and Swiss chard, dark orange vegetables such as carrots and sweet potatoes
Vitamin D	Increases the amount of calcium and phosphorus your body absorbs from foods. Deposits calcium and phosphorus in bones and teeth, making them stronger and healthier. Protects against infections by keeping your immune system healthy.	Milk, fortified soy and rice beverages Fortified margarine Some fish, eggs, organ meats, fish liver oils
Vitamin E	Helps to maintain a healthy immune system and other body processes. Acts as an antioxidant and protects cells from damage.	Vegetable oils Avocados, leafy green vegetables Wheat germ, sunflower seeds, some nuts, peanut butter
Vitamin K	Makes proteins that cause our blood to clot, when you are bleeding. Involved in making body proteins for your blood, bones and kidneys.	Broccoli, soybeans, dark green leafy vegetables such as kale, collards, turnip/beet greens and spinach