Fat Soluble Vitamins
|
Functions
|
Food Sources
|
Vitamin A†
|
Helps in forming and maintaining healthy teeth, bones, soft tissue,
mucous membranes and skin.
|
Carrots, sweet potatoes, pumpkin, spinach, collard greens, kale, turnip
greens, cantaloupe, eggs, meat, liver, cod.
|
Vitamin D†
|
Promotes the absorption of calcium for the normal development and
maintenance of teeth and bones; maintains proper blood levels of calcium
and phosphorus.
|
Fortified cereal, fortified milk, fatty fish like salmon, cheese,
oysters
|
Vitamin E†
|
An antioxidant; helps with the formation of red blood cells; helps the
body use vitamin K.
|
Sunflower seeds, almonds, hazelnuts, turnip greens, wheat germ, tomato
products, spinach, olives, vegetable oils.
|
Vitamin K†
|
Helps blood clot formation.
|
Dark green leafy vegetables like kale, collard greens, and spinach;
soybeans, blackberries, canola oil, cabbage, cauliflower
|
Water Soluble Vitamins
|
Function
|
Food Sources
|
Vitamin B1 (Thiamine)†
|
Helps cells release energy from carbohydrates; required for heart
function and healthy nerve cells.
|
Fortified cereals, whole-grains, lean meats, fish, dried beans, peas,
soybeans, mill products, fruits and vegetables.
|
Vitamin B2 (Riboflavin)†
|
Important in body growth and red blood cell production.
|
Almonds, milk products, avocados, dark green vegetables
|
Vitamin B3 (Niacin)†
|
Helps maintain healthy skin; has cholesterol-lowering effects.
|
Lean meat, fish, poultry, peanuts and other legumes, whole grains,
nuts, eggs
|
Vitamin B5 (Pantothenic Acid)†
|
Required for the metabolism of food. Has a role in the production of
hormones and cholesterol.
|
Eggs, fish, milk products, whole grains, legumes, yeast, broccoli and
other vegetables in the cabbage family, white and sweet potatoes, lean
beef.
|
Vitamin B6 (Pyridoxine)†
|
Helps the body use protein, form red blood cells and maintain brain
function.
|
Poultry, fish, beef, nuts, beans, egg yolk, vegetables
|
Vitamin B7 (Biotin)*
|
Required for the metabolism of proteins and carbohydrates and in the
production of hormones and cholesterol.
|
Eggs, fish, milk and milk products, whole grains, legumes, yeast,
broccoli and other vegetables in the cabbage family, white and sweet
potatoes, fruits, meats
|
Vitamin B9 (Folic Acid; Folate)†
|
Works with B 12 to help form red blood cells. Required to produce DNA,
which controls tissue growth and cell function. Low levels in women are
linked to neural tube defects (abnormal formation of the brain and
spinal cord in an embryo).
|
Peas, beans, dark green leafy vegetables like spinach and mustard
greens; asparagus, oranges and orange juice
|
Vitamin B12†
|
Helps form red blood cells and maintain the central nervous system.
|
Milk and milk products, eggs, salmon, trout, beef, poultry, shellfish
|
Vitamin C†
|
An antioxidant; promotes healthy teeth and gums. Helps absorb iron,
maintain healthy tissue and promote wound healing.
|
Citrus fruits and juices, Kiwi fruit, strawberries, cantaloupe, papaya,
tomatoes, broccoli, turnip and other greens, sweet and white potatoes
|
Dr. Deborah White is the founder, President & CEO of Health Meditations, LLC, a health education consulting firm that provides health information on body, mind and spirit for the wise consumer. She is a board-certified Obstetrician-Gynecologist with 22 years of experience overall, including 11 years in patient care and clinical teaching, followed by 11 years in the corporate world. Dr. White earned her medical degree at New York Medical College in Valhalla, New York. She did her OB/GYN residency at St. Luke’s-Roosevelt Hospital Center in New York and has an MBA in Finance from Columbia University. For additional information, go to www.healthmeditations.com or email Dr. White at drdwhite@healthmeditations.com.