Found in

What it does

Vitamin A

(Retinol or Beta-carotene)

Liver, egg yolk, dairy products, margarine. Beta carotene (pro-vitamin A) is found in dark green and deep yellow fruits and vegetables.

Keeps eyes healthy; develops bones; protects linings of respiratory, digestive and urinary tracts; maintains healthy skin and hair. Beta carotene fights free radicals (chemicals that damage cells).

Vitamin B1


Whole grains, cereals and enriched grain products; also legumes (dried beans, peas, and nuts), organ meats, lean pork and eggs.

Promotes healthy functioning of the nerves, muscles and heart. Metabolizes carbohydrates.

Vitamin B2


Organ meats, enriched breads and cereals, legumes, almonds, cheese and eggs; also meat, fish and dark green vegetables.

Metabolizes carbohydrates, fats and proteins, produces hormones; promotes eye and skin health.

Vitamin B3


Meat, organ meats, whole grains and cereals, and legumes; also eggs, milk, green leafy vegetables and fish.

Metabolizes carbohydrates and fats; helps functioning of digestive system; maintains health skin.

Vitamin B5

(Pantothenic Acid)

Organ meats, yeast, raw vegetables, eggs and dairy products.

Produces hormones and maintains body's immune system.

Vitamin B6


Whole-grain products, poultry, fish, and nuts; also meat, most fruits and vegetables, eggs and dairy products

Metabolizes protein; helps produce hemoglobin; promotes functioning of digestive and nervous systems, and healthy skin.

Vitamin B12


Primarily organ meats; also fish, lean meats, poultry, cheese, and eggs.

Builds genetic material of cells and produces blood cells.

Vitamin C

(Ascorbic Acid)

Almost exclusively fruits and vegetables (especially citrus fruits, tomatoes, peppers, strawberries, and cantaloupe) although breast milk and organ meats contain small amounts.

An antioxidant, fights and resists infection; heals wounds; promotes growth and maintenance of bones, teeth, gums, ligaments and blood vessels.

Vitamin D


For most people, sun exposure is the primary source of vitamin D. Food sources include Vitamin D-fortified milk, eggs, fish-liver oils and fatty fish such as herring, mackerel and salmon.

Builds strong bones and teeth and maintains the nervous system.

Vitamin E


vegetable oils, nuts, wheat germ and whole-wheat products, egg yolks and green leafy vegetables.

Protects the lungs, nervous system, skeletal muscle and the eye's retina from damage by free radicals; may reduce risk of heart disease by protecting against atherosclerosis.

Vitamin H


Oats, organ meats, yeast and eggs (cooked); also whole-wheat products, dairy products, fish and tomatoes.

Metabolizes proteins and carbohydrates; breaks down fatty acids.

Vitamin K

Dark green leafy vegetables, eggs, cheese, pork and liver.

Promotes normal blood-clotting.

Vitamin M

(Folic Acid)

vegetables (especially dark-green ones), organ meats, whole-wheat products, legumes and mushrooms.

Synthesis of protein and genetic materials; may help prevent some cancers, heart disease and stroke; when taken during pregnancy, protects against some birth defects.