Feed Your Chemical Body

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

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