Term | Definition |
Vitamin A | Prevents night blindness, promotes growth, healthy skin, and reproductive function. Sources: Fish, sweet potatoes, leafy green vegetables, carrots, eggs, and whole milk products. |
Vitamin C | Promotes healing; antioxidant; improves iron absorption. Sources
Citrus fruits, strawberries, tomatoes, potatoes, leafy vegetables, meat, fish, poultry, eggs, and dairy products. |
Vitamin D | Helps absorption and use of calcium and phosphorus; strong bones. Sources: Sunlight, eggs, fortified dairy products, sardines, cod liver oil, chicken liver, and fatty fish. |
Vitamin E | Antioxidant; prevents cell membrane damage. Sources: Vegetable oil, nuts, seeds, olives, spinach and asparagus. |
Vitamin K | Helps blood clotting and bone development. Source: Leafy green vegetables, meat, milk, egg yolks, and tomatoes. |
Thiamine/B1 | Coenzyme used in energy metabolism (CHO). Sources: Pork, legumes, peanuts, enriched or whole grain products. |
Riboflavin/B2 | Coenzyme used in energy metabolism.
Sources: Dairy products, meats, eggs, enriched grain products, green leafy vegetables.
Deficiency: Skin lesions. |
Niacin/B3 | Coenzyme used in energy metabolism.
Sources: Nuts and meats
Deficiency: pellagra. |
Pyridoxine/B6 | Coenzyme used in amino acid metabolism.
Sources: High protein foods.
Deficiency: Nervous, skin, and muscular disorders. |
Folic Acid/B6 | Coenzyme used in DNA and RNA metabolism; builds red blood cells. Sources: Green vegetables, orange juice, nuts, legumes and grain products. |
Cobalamin/B12 | Coenzyme used in DNA and RNA metabolism; builds red blood cells; cellular growth. Sources: Fish, shell fish, meat, eggs, and dairy. |