| Here is a
list of vitamins and food sources as well as their benefit in your
health.
|
|
VITAMINS |
SOURCES |
BENEFITS |
|
A |
Milk,
carrots, sweet potatoes, liver |
Promotes good
eyesight and helps skin resist infection |
|
B1 |
Grains, green
peas, egg yolks, liver |
Essential for
carbohydrate metabolism |
|
B2 |
Milk,
mushrooms, broccoli, meat, poultry |
Essential for
protein metabolism and protects skin and eyes |
|
B6 |
Nuts, whole
grains, brewers yeast, meat |
Important in
regulation of the nervous system |
|
B12 |
SOYBEANS,
EGGS, MEAT, FISH |
NECESSARY FOR RED
BLOOD CELL FORMATION |
|
C |
CITRUS FRUIT,
BROCCOLI, TOMATOES |
HELPS RESIST
VIRAL INFECTION |
|
D |
MILK, CHEESE,
EGG YOLK, COD, LIVER OIL, SUNLIGHT |
IMPORTANT IN
BONE DEVELOPMENT |
|
E |
GREEN LEAFY
VEGETABLES, BEANS, SHELLFISH |
NEEDED TO
TRANSPORT OXYGEN TO THE BLOOD AND MUSCLE TISSUE |
|
K |
TOMATOES,
GREEN LEAFY VEGETABLES |
HELPS CLOT
BLOOD |
|
CALCIUM |
MILK, CHEESE |
WORKS WITH PHOSPHORUS
TO FORM STRONG BONES AND TEETH |
|
IRON |
GREEN LEAFY
VEGETABLES, BEANS, SHELLFISH |
NEEDED TO
TRANSPORT OXYGEN TO BLOOD AND MUSCLE TISSUE |
|
NIACIN |
PEANUTS,
ENRICHED FLOUR, FISH, POULTRY |
HELPS
MAINTAIN HEALTH OF SKIN AND DIGESTIVE SYSTEM |
|
RIBOFLAVIN |
DAIRY
PRODUCTS, BROCCOLI, SPINACH, CHICKEN |
IMPORTANT FOR
NORMAL BODY AND HAIR GROWTH |
