Vitamin |
Source examples |
Importance to our health |
Vitamin A |
Salmon, egg yolks, liver, dairy products, sweet potatoes, spinach, pumpkin, and carrots |
Antioxidant Role in maintaining healthy skin, hair, nails, gums, glands, bones and teeth Night blindness prevention Role in reproduction, growth, cell functions and immunity |
Vitamin C (Ascorbic acid) |
Citrus fruits, melons, berries, peppers, broccoli, and potatoes |
Antioxidant Immunity support Iron absorption Collagen production (wound healing and blood vessel wall support)
|
Vitamin D (Calciferol) |
Sun exposition Butter, egg yolks, fatty fish, and fish-liver oil |
Calcium absorption (bone building and strengthening) Role in nerve, muscle and immune systems function
|
Vitamin E (Alpha-tocopherol) |
Eggs, vegetable oils, green leafy veggies, nuts, whole grains, and seeds |
Antioxidant Fatty acids and vitamin A protection Maintenance of red blood cells and muscles Role in immunity and metabolism |
Vitamin K (Phylloquinone, menadione) |
Green leafy veggies, liver, eggs, and milk |
Role in blood clotting Role in protein synthesis for bones and tissues |
Vitamin B1 (Thiamine) |
Legumes, nuts, seeds, grains, soy milk, watermelon, and brown rice |
Promotion of a good metabolism, digestion and nerve function Maintenance of a healthy skin, hair, brain and muscles |
Vitamin B2 (Riboflavin) |
Grains, lean meat, poultry, dairy products, mushrooms, and green leafy vegetables |
Role in energy metabolism Role in adrenal function Maintenance of a good vision and a healthy skin, hair, brain and blood |
Vitamin B3 (Niacin) |
Lean meats, seafood, milk, eggs, legumes, cereals, mushrooms, potatoes, and peanut butter |
Role in energy production and growth |
Vitamin B5 (Pantothenic Acid) |
Most of the food products including chicken, egg yolk, tomato, avocados, mushrooms, and broccoli |
Energy production and blood sugar regulation Role in fat, neurotransmitter, steroid and haemoglobin synthesis |
Vitamin B6 (Pyridoxine) |
Meat, fish, cereals, bananas, green leafy vegetables, potatoes, and soybeans |
Protein and carb metabolism and energy production Promotion of a good nerve function and red blood cell production Role in sleep, appetite, and moods |
Vitamin B7 (Biotin) |
Eggs, fish, soybeans, whole grains, and nuts |
Energy and glucose production Maintenance of bone and hair health |
Vitamin B9 (Folate, folic acid) |
Liver, leafy green vegetables, orange and tomato juice, avocados, and legumes |
Genetic material and amino acid synthesis Prevention of birth abnormalities (new-born’s brain and spine) |
Vitamin B12 (Cobalamin) |
Animal food products |
Genetic material and amino acid synthesis Myelin synthesis (nerve) |
References
https://www.health.harvard.edu/staying-healthy/listing_of_vitamins