Reference Guide for:

Vitamins

Vitamins	Essential for These Functions	Food Source
Vitamin A and Beta Carotene	Growth, vision, healthy tissue-skin-hair, building resistance to infection	Milk, butter, eggs, liver, fish oils, leafy green and yellow vegetables.
Vitamin B-1 (Thiamine)	Heart and cardiovascular system, growth, nervous system, energy production and digestion	fish, lean meat, poultry, milk, pork, peas, whole wheat cereals, beans
Vitamin B-2 (Riboflavin)	Healthy skin, Tissue repair, Antibody and red blood cell formation.	yeast, milk, eggs, leafy green vegetables, lean meat.
Niacin and Niacinamide	Healthy skin, nervous system, cell metabolism. Helps convert food into energy.	yeast, lean meat, liver, eggs, milk, whole grains, legumes.
Vitamin B-6 (Pyridoxine)	Healthy red blood cells, gums, teeth, blood vessels, nervous system. Protein metabolism.	Wheat germ, yeast, meat, bananas, eggs, vegetables, soybeans, fish.
Vitamin B-12 (Cyanocobalamin)	Development of red blood cells, growth, nervous system maintenance.	fish, organ meat, clams, salmon, milk, eggs, soybeans, poultry.
Biotin (VitaminH)	Healthy skin and hair. Circulatory system, metabolism of carbohydrates, proteins and fats.	egg yolk, green leafy vegetables, milk, liver, kidneys, molasses.
Vitamin C (Ascorbic Acid)	Antioxidant. Wound healing, maintenance of immune system, healthy gums, skin and blood.	Citrus fruits, berries, cabbage, vegetables, green peppers, tomatoes, potatoes.
Vitamin D (Cholecalciferol)	Bones, teeth, optimum calcium-phosphorus absorption. Metabolic functions.	Cod liver and fish oils, egg yolk, butter, liver.
Vitamin E (Tocopherols)	Antioxidant. Protects cells, membranes and tissues. Maintains circulatory system.	Vegetable and seed oils, whole grains, green leafy vegetables, liver, eggs.
Vitamin F (Unsaturated Fatty Acids)	Influences skin, blood, coagulation, cholesterol, glandular activity.	Vegetable oils, evening primrose oil, sunflower seeds.
Folic Acid (Folacin, Folate)	Production of red blood cells, tissue cells. Normal growth. Helps maintain cardiovascular health.	Yeast, leafy green vegetables, kidney beans, organ meats, yams.
Pantothenic Acid	Helps convert proteins, carbohydrates, fats into energy. Immune system building.	Liver, organ meats, fish, eggs, beans, whole grain cereals, yams.
Choline	Nerve transmission. Mental functions. Regulates liver and gallbladder. Cell membrane structure.	Yeast, eggs, fish, lecithin, wheat germ, organ meats, legumes.
Inositol	Fat cholesterol metabolism. Nerve function.	Grapefruit juice, cantaloupe, oranges, beans, whole wheat.
Para-Aminobenzoic Acid (PABA)	Blood cell formation, pigmentation of skin. May help restore color to grey hair.	Molasses, eggs, liver, milk, rice, yeast, wheat germ.
Vitamin K	Blood clotting, (coagulation). Aids in building skeletal strength. Helps prevent hemorrhaging.	Alfalfa, green leafy vegetables, egg yolk, liver, legumes.
Vitamin P	Blood vessel wall maintenance, healthy capillaries and veins.	Skin and pulp of fruits, (especially citrus fruits).