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