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Vitamins and Food Sources Cheat Sheet by

Food Sources for Vitamins
food     vitamins

Vitamins

Vita­min­/Ch­emi­cal
Impo­rta­nce
Source
Vitamin A (Retinol)
An antiox­idant. Promotes healthy vision, skin, bone, and tooth growth. Has been said to help prevent LDL oxidation. Most vitamin A comes from animal sources, but some plant-­based foods supply beta-c­aro­tene, which the body converts to vitamin A.
Animal­:beef and chicken liver, eggs, fish liver oil, and dairy.V­eg­eta­rian: dark leafy greens, sweet potatoes, carrots, pumpkin, cantal­oupe, broccoli, apricots, yams, and squash.
Vitamin B1 (Thiamin)
Helps metabolize carboh­ydrates and fuel the body by converting blood sugar into energy. It is essential for cardio­vas­cular, muscular and central nervous system functi­oning
Animal­:organ meats, pork, egg yolks, poultry and fish.V­ege­tarian: whole grains, beans, lentils, nuts, asparagus, spinach, tomatoes, eggplant and Brussels sprouts
Vitamin B2 (Ribof­lavin)
Works with other B vitamins in the breakdown of carboh­ydr­ates, proteins and fats. It is important for vision, skin, hair, and nail health and thyroid metabo­lism.
Animal­:milk, yogurt, cottage cheese, eggs and red meat.V­ege­tarian: whole grains, dark leafy greens, soybeans, tempeh, almonds, asparagus, and broccoli.
Vitamin B3 (Niacin)
Converts calories from carboh­ydr­ates, fat and protein into energy and maintains properly functi­oning gastro­int­estinal tract. Promotes healthy skin, appetite, and nervous system. Has been shown to reduce LDL and raise HDL.
Animal­:meat, poultry, fish (esp. salmon and tuna), milk and eggs.V­ege­tarian: yeast, peanuts, whole grains, beets, and sunflower seeds.
Vitamin B5 (Panto­thenic Acid)
Supports immune, gastro­int­estinal and adrenal function. Important for manufa­cturing red blood cells, energy, and combating depres­sion.
Animal: eggs, saltwater fish, pork, beef, milk.V­ege­tarian: whole grains, kale, broccoli, tomatoes, caulif­lower, avocados, sweet potatoes, beans, lentils, sunflower seeds and peas
Vitamin B6 (Pyrid­oxine)
Promotes brain functi­oning; essential in the production of neurot­ran­smi­tters, including serotonin. Helps the body convert protein to energy. Required for B12 absorp­tion. Also shown to reduce homocy­steine levels (elevated levels can increase risk for heart attack) when combined with folic acid and B12.
Animal: poultry, pork, shellfish, fish (esp. herring and salmon), and eggs.V­ege­tarian: whole grains, legumes, dark leafy vegeta­bles, brewers yeast, walnuts, sunflower seeds, spinach, carrots, brown rice, soybeans, oats and bananas.
Vitamin B7 (Biotin)
Necessary for the formation of glucose in the body and shown to slow down the progre­ssion of type II diabetes. Also helps to break down amino acids and carboh­ydrates in the body.
Animal: liver, egg yolks, and salmon­Veg­eta­rian: caulif­lower, carrots, bananas, whole grains and yeast.
Vitamin B9 (Folic Acid)
Important for DNA produc­tion. Especially necessary during pregnancy when cell growth is rapid, also known to reduce the risk of birth defects. A key vitamin in mood disorders, the production of red blood cells and the prevention of anemia. Folic acid and B12 can’t be activated without each other.
Animal: liverV­ege­tarian: spinach, turnip greens, dark leafy greens, broccoli, asparagus, whole grains, lentils, mushrooms, dried beans and peas, fortified juices and cereals.
Vitamin B12 (Cobal­amin)
Works with folic acid to produce healthy red blood cells. B12 is also needed to maintain a healthy central nervous system and brain functi­oning.
Animal: muscle and organ meats, dairy, and free-range eggs.V­ege­tarian: sea vegeta­bles, fermented foods, fortified yeast, enriched soymilk and alfalfa.
Vitamin C (Ascorbic Acid)
An antiox­idant. Helps to heal wounds, prevent cell damage, promote healthy gums and teeth, strengthen the immune system, delay aging, and help the body absorb iron.
Animal: noneVe­get­arian: citrus fruits, tomatoes, berries, broccoli, Brussels sprouts, cabbage, dark leafy greens, cantal­oupe, horser­adish, potatoes, green and red peppers, spinach, papayas and mangoes.
Vitamin D
Promotes bone and tooth health by keeping normal blood calcium levels, regulates the immune system, and supports muscle and nerve functi­oning. The body can synthesize vitamin D with sunlight. We need vitamin K to complete the absorption of vitamin D
Animal: eggs, tuna, fish liver oils and fortified milk.V­ege­tar­ian­:fo­rtified cereal, and fortified rice/soy milkOther: Sunlight
Vitamin E
An antiox­idant. Supports the immune system, helps heal wounds and scars, anti-c­ancer and anti-a­ging. Thins the blood and increases blood flow; has been said to decrease heart disease.
Animal: liver and egg yolks.V­eg­eta­rian: wheat germ, whole grains, nuts, seeds, sunflower and safflower oil, beet, mustard and turnip greens, sweet potatoes, and avocados.
itamin K
Essential for blood clotting. Supports kidney function, helps bone growth and repair, and helps to guide calcium into the bones. Has been said to help prevent osteop­orosis.
Animal: beef liver, cheese, milk. And egg yolks.V­eg­eta­rian: dark leafy greens, green tea, cabbage, tomatoes, and whole wheat.

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