Vitamin	Needed For	Good Sources
Vitamin A (and beta-carotene)	Healthy skin, strong teeth and bones in children, maintaining resistance to infection, normal growth, cell structure, normal eyesight	Fish liver oils, liver, dairy products (vitamin A); carrots, dark-green leafy vegetables (beta-carotene)
Vitamin B-1 (thiamine)	Use of carbohydrates in the body, digestion and appetite, normal function of nervous system	Whole grains, brown rice, beans, peas, organ meats, lean pork, seeds/nuts
Vitamin B-2 (riboflavin)	Normal growth, formation of certain enzymes, cellular oxidation, prevention of sores and swelling of mouth and tongue	Dairy products, meats, poultry, fish, green vegetables (broccoli, turnip greens, asparagus, spinach)
Vitamin B-3 (niacin)	Activities of enzymes in the body’s use of carbohydrates and fats, detoxification of pollutants and alcohol, nervous and digestive system functions, production of sex hormones, healthy skin	Lean meats, fish, poultry, whole grains
Vitamin B-6 (pyridoxine)	Use of amino acids in the body, making hemoglobin	Meats, whole grains, wheat germ, brewer’s yeast
Vitamin B-12	Nervous system functions, normal development of red blood cells, production of genetic material in cells, effective use of carbohydrates and folic acid from foods	Fish, dairy products, organ meats, beef, pork, eggs
Biotin	Activities of enzymes needed to break down fatty acids in carbohydrates, ridding the body of wastes from breakdown of proteins	Nuts, whole grains, vegetables, fruits, milk, organ meats, brewer’s yeast
Folic acid	Important metabolic processes in the body, growth, reproduction, production of red blood cells	Green leafy vegetables, oranges, beans, peas, rice, eggs, liver
Pantothenic acid	Production of certain hormones, activities of enzymes in the body’s use of fats and carbohydrates, use of vitamins, normal growth, nervous system functions	Organ meats, eggs, whole grains, brewer’s yeast
Vitamin C (ascorbic acid)	Healthy skin, bones, teeth, gums, ligaments, and blood vessels; immunity to disease; wound healing; absorption of iron from the digestive tract	Citrus and other fresh fruits, fresh vegetables
Vitamin D	Strong bones; regulation of the absorption of calcium and phosphorus from the digestive tract	Fatty fish, liver, eggs, fortified milk
Vitamin E	Normal brain function, formation of red blood cells, maintaining some enzymes, normal cellular structure, protection against pollutants	Whole grains, vegetable oils, green leafy vegetables, eggs
Vitamin K	Blood clotting	Green leafy vegetables, dairy products