Vitamin Chart
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| A VITAMINS Necessary to new cell growth. Helps fight infection. Essential for healthy skin, good blood, strong bones and teeth, kidneys, bladder, lungs, and membranes. Helps in the maintenance of good eyesight. |
Fish liver oils, liver, dairy products, carrots, cantaloupe, peaches, squash, tomatoes, all green and yellow fruits and vegetables. | ||||
| BETA CAROTENE In addition to providing the body with a safe source of Vitamin A, beta carotene is an antioxidant that works with other natural protectors to defend your cells from harmful free radical damage caused by highly reactive substances that either form in the body or are acquired from the environment (i.e. air pollution, cigarette smoke, carcinogens, etc.). |
Dark green leafy vegetables, yellow and orange vegetables and fruits. | ||||
| B-1 (Thiamine) Necessary for proper metabolism of sugar and starch to provide energy. Maintains a healthy nervous system as well as aiding the proper function of the heart and other muscles. Stress increases the need for B-1 and all B vitamins. |
Brewer's yeast, wheat germ, blackstrap molasses, bran, whole brown rice, soybeans, oatmeal, whole wheat, meats. | ||||
| B-2 (Riboflavin) Required for red blood cell formation, antibody production, cell respiration and growth. Important for good muscle tone. Involved in metabolism of protein, fats and carbohydrates. Necessary for excellent vision, skin, nails and hair. |
Milk, eggs, fish, brewer's yeast, offal such as liver and tongue, leafy vegetables and whole grain breads. | ||||
| B-3 (Niacin) Involved in proper activity of nervous system. Needed for healthy skin and digestive system. Aids in circulation. Important nutrient used by the body to synthesize sex hormones. |
Lean meats, poultry, fish, peanuts, brewer's yeast, wheat germ, desiccated liver, wheat, whole wheat products, avocados, dates, figs and prunes. | ||||
| B-5 (Pantothenic Acid) Helps form certain hormones and antibodies. Plays an essential role in energy and metabolism. Needed for maintenance of healthy digestive tract, skin, nerves and glands. Helps to convert fat and sugar to energy. |
Offal, brewer's yeast, egg yolk, whole grain cereal, chicken, bran, nuts. | ||||
| B-6 (Pyridoxine) Involved in a numerous body functions. Essential for utilization of proteins and fats. Needed for production of red blood cells and antibodies. Helps in normal function of nervous system. |
Meats, whole grain products, brewer's yeast, bananas, green leafy vegetables, wheat germ, pecans, beef, offal, wheat bran, eggs, milk, cabbage. | ||||
| B-12 (Cyanocobalamin) Powerful blood building factor. Key nutrient for new growth. Important factor in maintaining health of nervous system, including brain cells. Necessary for normal digestion, absorption of foods, protein synthesis and carbohydrate and fat metabolism. |
Liver, kidney, muscle meats, fish, dairy products, meat, eggs. | ||||
| B-COMPLEX B-Complex is all the B-Vitamins together. B-Complex Vitamins are coenzymes involved in energy production. Important for normal functioning of nervous system, healthy hair, skin, eyes, liver and mouth and gastrointestinal tract muscle tone. |
Brewer's yeast, liver or whole grain cereal. | ||||
| BIOTIN Performs several functions in metabolism of fats and production of energy. Helps synthesize amino and fatty acids and form RNA & DNA. Helps in the maintenance of healthy sweat glands, nerve tissue, skin, hair and bone marrow. |
Brewer's yeast, liver, kidney, unpolished rice, soy flour, soy beans, egg yolk, cauliflower, mushrooms. | ||||
| C (Ascorbic Acid, Calcium Ascorbate) Vital to collagen formation, the connective substance in all cells. As an antioxidant, it helps defend cells from the effects of smoke and pollution and other highly reactive substances called free radicals. Helps in healing, in production of red blood cells, and in fighting bacterial infections. Its need is increased by physical stress. |
Fresh fruits and berries (especially citrus), green vegetables, onions, tomatoes, radishes, rose hips. | ||||
| CHOLINE Aids in nerve transmission, utilization of fat and hormone production. Helps maintain normal kidney and bladder function. |
Egg yolks, milk, meat, legumes and whole grain cereals. | ||||
| D (Calciferol) Necessary to calcium and phosphorus utilization. Promotes strong bones and teeth, prevents rickets, works to maintain good health and vitality. Protects against muscle weakness. Helps regulate the heart (through calcium absorption). |
Egg yolk, fish, fish liver oil, tuna, milk, dairy products. | ||||
| E (Tocopherol) An antioxidant that prevents premature reaction of oxygen in the body, prevents breakdown of many sub-stances in the body. Essential to the use of oxygen by muscles, helps improve circulation and promotes normal clotting and healing. Prolongs life of red blood cells. |
Most vegetable oils, wheat germ, soybean oil, safflower oil, raw seeds and nuts, eggs, leafy vegetables, beef liver, meat, milk, molasses, peanuts, legumes (soybean, peas, beans) unrefined cereal products, whole wheat. | ||||
| FOLIC ACID This B-Vitamin helps synthesize nucleic acids such as RNA & DNA. Necessary for red blood cell production, growth, and reproduction. Women who consume healthful diets with adequate folate may reduce the risk of having a child with birth defects of the brain or spinal cord. |
Brewer's yeast, liver, and green leafy vegetables. | ||||
| INOSITOL Involved in the metabolism of fats and cholesterol. Aids in brain cell nutrition and vital for hair growth. |
Unprocessed whole grains, citrus fruits, brewer's yeast, meats, milk and liver. | ||||
| K VITAMINS Necessary for formation of prothrombin which is required in blood clotting. Essential for normal liver functioning. Also aids the absorption of calcium in bone. |
Kelp, alfalfa, green plants, leafy green vegetables, cows milk, yogurt, egg yolks, blackstrap molasses, polyunsaturated oils, fish liver oils. | ||||
| PABA Part of B-Complex. Aids in the utilization of proteins, fats and carbohydrates. Necessary for formation of blood cells (especially red). Vital for hair pigmentation, healthy skin. |
Liver, yeast, wheat germ, molasses, kidney, whole grains, rice, bran, brewer's yeast. | ||||
| P (Bioflavonoids, Rutin, Hesperidin) Part of the C-Complex. Necessary for the proper function and absorption of Vitamin C. Helps build resistance. |
Buckwheat and fruits, such as lemons, grapes, plums, grapefruit and cherries. | ||||