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Vitamin Guide

Prepared by the HealthCastle Health Team
Last updated: June 2007

Vitamin is an organic substance that acts as a coenzyme and / or regulator of metabolic processes. There are 13 known vitamins, most of which are present in foods or supplements; some are produced within the body. Vitamins are crucial for many bodily functions.

Vitamins

Helps

Best Sources
A (retinol, carotene) growth and repair of body tissue, immune functions, night vision eggs, dark green & yellow fruits and vegetables, dairy products, liver
B-1 (Thiamine) carbohydrate metabolism appetite regulation, important in nervous system and growth wheat germ, pork, whole & enriched grains, dried beans, seafood
B-2 (Riboflavin) carbohydrate, fat & protein metabolism, essential for cell respiration and mucous membranes dairy products, green leafy vegetables, whole & enriched grains, beef, lamb, eggs
B-6 (pyridoxine) carbohydrate & protein metabolism, formation of antibodies and red blood cells, nerve function fish, poultry, lean meat, whole grains, potatoes
B-12 (cobalamin) carbohydrate, fat & protein metabolism, nervous system maintenance, blood cell formation beef, fish, poultry, eggs, dairy products
Biotin

carbohydrate, fat & protein metabolism, fatty acid production, B vitamins utilization

egg yolk, meat, dairy products, dark green vegetables; also made by microorganisms inside intestinal tract
Folic Acid

red blood cell formation, protein metabolism, cell division & growth

green leafy vegetables, dried beans, poultry, fortified cereals, oranges, nuts
Niacin carbohydrate, fat & protein metabolism, GI system maintenance, blood circulation, nerve function, appetite regulation meat, fish, whole & enriched grains, beans, nuts & peas
Pantothenic Acid

nutrient conversion into energy, vitamin utilization, nerve function

most plant & animal foods, especially lean meats, whole grains, legumes
C (ascorbic acid) wound healing, collagen maintenance, infection resistance, important for healthy gums & blood vessels citrus fruits, tomatoes, melons, berries, green & red peppers, broccoli
D (cholecalciferol) calcium & phosphorus metabolism (bone & teeth formation) egg yolk, fatty fish, milk; also made in skin when exposed to sunlight
E (tocopherol) free radical scavenger, possible role in immune function

Also Read Benefits of Vitamin E

vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans
K blood clotting functions & bone metabolism green leafy vegetables, beef liver


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