Vitamin Chart

 

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