vitamins

Vitamin Functions and Sources RDA
Vitamin B1
(Thiamine)
Sources:

Whole grains, cereals and enriched grain products; also legumes (dried beans, peas, and nuts), organ meats, lean pork and eggs.
Functions:

Promotes healthy functioning of the nerves, muscles and heart. Metabolizes carbohydrates. 1.1 - 1.5 mg



Vitamin B2
(Riboflavin)
Sources:

Organ meats, enriched breads and cereals, legumes, almonds, cheese and eggs; also meat, fish and dark green vegetables.
Functions:

Metabolizes carbohydrates, fats and proteins, produces hormones; promotes eye and skin health. 1.3 - 1.7 mg



Vitamin B3
(Niacin)
Sources:

Meat, organ meats, whole grains and cereals, and legumes; also eggs, milk, green leafy vegetables and fish.
Functions:

Metabolizes carbohydrates and fats; helps functioning of digestive system; maintains health skin. 15 - 19 mg



Vitamin B5
(Pantothenic Acid)
Sources:

Organ meats, yeast, raw vegetables, eggs and dairy products.
Functions:

Produces hormones and maintains body's immune system. None; 4 - 7 mg suggested


Vitamin B6
(Pyridoxine)
Sources:

Whole-grain products, poultry, fish, and nuts; also meat, most fruits and vegetables, eggs and dairy products
Functions:

Metabolizes protein; helps produce hemoglobin; promotes functioning of digestive and nervous systems, and healthy skin. 1.6 - 2 mg



Vitamin B12
(Cyanocobalamin)
Sources:

Primarily organ meats; also fish, lean meats, poultry, cheese, and eggs.
Functions:

Builds genetic material of cells and produces blood cells. 2 µg




Vitamin C
(Ascorbic Acid)
Sources:

Almost exclusively fruits and vegetables (especially citrus fruits, tomatoes, peppers, strawberries, and cantaloupe) although breast milk and organ meats contain small amounts.
Functions:

An antioxidant, fights and resists infection; heals wounds; promotes growth and maintenance of bones, teeth, gums, ligaments and blood vessels. 100 - 200 mg




Vitamin H
(Biotin)
Sources:

Oats, organ meats, yeast and eggs (cooked); also whole-wheat products, dairy products, fish and tomatoes.
Functions:

Metabolizes proteins and carbohydrates; breaks down fatty acids. None; 30 - 200 µg suggested



Vitamin M
(Folic Acid)
Sources:

vegetables (especially dark-green ones), organ meats, whole-wheat products, legumes and mushrooms.
Functions:

Synthesis of protein and genetic materials; may help prevent some cancers, heart disease and stroke; when taken during pregnancy, protects against some birth defects. 180 - 200 µg



Fat-soluble Vitamins
Vitamins Functions and Sources RDA


Vitamin A
(Retinol or Beta-carotene)
Sources:

Liver, egg yolk, dairy products, margarine. Beta carotene (pro-vitamin A) is found in dark green and deep yellow fruits and vegetables.
Functions:

Keeps eyes healthy; develops bones; protects linings of respiratory, digestive and urinary tracts; maintains healthy skin and hair. Beta carotene fights free radicals (chemicals that damage cells). 5,000 IUb




Vitamin D
(Cholecalciferol)
Sources:

For most people, sun exposure is the primary source of vitamin D. Food sources include Vitamin D-fortified milk, eggs, fish-liver oils and fatty fish such as herring, mackerel and salmon.
Functions:

Builds strong bones and teeth and maintains the nervous system. 400 IU




Vitamin E
(Tocopherol)
Sources:

vegetable oils, nuts, wheat germ and whole-wheat products, egg yolks and green leafy vegetables.
Functions:

Protects the lungs, nervous system, skeletal muscle and the eye's retina from damage by free radicals; may reduce risk of heart disease by
protecting against atherosclerosis. Women 8 mg; Men 10 mg


Vitamin K
Sources:

Dark green leafy vegetables, eggs, cheese, pork and liver.
Functions:

Promotes normal blood-clotting. 60 - 80 mg
RDA – Recommended Dietary Allowances;
IU - International Units.