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.



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

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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Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian. Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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