The Benefits and Sources of Selected Vitamins

Vitamin A and Beta-Carotene

• Benefits

1. Maintains health of specialized tissues such as the retina;
2. Aids in the growth and health of skin and mucous membranes;
3. Promotes normal development of teeth, soft and skeletal tissue; and
4. Fat soluble

• Sources

1. Animal Sources such as eggs, meat and dairy products;
2. Green, leafy vegetables and intensely colored fruits and vegetables

Vitamin B1 (Thiamine)

• Benefits

1. Helps the body convert food into energy;
2. Aids the function of the heart and cardiovascular system and the brain and nervous system; and
3. Water-soluble

• Sources

1. Fortified breads and cereals;
2. Fish, lean meats and milk

Vitamin B9 (Folate)

• Benefits

1. Aids in the production of red blood cells;
2. Aids in the synthesis of DNA; and
3. Works with B12 and Vitamin C to help the body digest and utilize proteins

• Sources

1. Beans and legumes, citrus fruits and juices;
2. Whole grains, dark green leafy vegetables; and
3. Poultry, pork, shellfish and liver

Vitamin B12

• Benefits

1. Important for metabolism;
2. Formation of red blood cells;
3. Maintenance of the central nervous system, including the brain and spinal cord

• Sources

1. Eggs, meat, pourtry, shellfish;
2. Milk and milk products

Vitamin C (Ascorbic Acid)

• Benefits

1. Promotes healthy immune system;
2. Helps wounds heal;
3. Maintains connective tissue and aids in the absorptions of iron; and
4. Water-soluble

• Sources

1. Citrus fruits, green peppers, strawberries;
2. Tomatoes, broccoli and sweet and white potatoes

Vitamin D

• Benefits

1. Promotes the body's absorption of calcium;
2. Essential to development of healthy bones and teeth; and
3. Fat-soluble

• Sources

1. The body itself produces vitamin D when it is exposed to the sun;
2. Cheese, butter, margarine, fortified milk, fish; and
3. Fortified cereals

Vitamin E

• Benefits

1. Protects cell membranes and tissues from damage by oxidation; and
2. Aids in the formation of red blood cells and the use of Vitamin K; and
3. Fat-soluble

• Sources

1. Green leafy vegetables;
2. Eggs, peanuts and milk

Vitamin K

• Benefits

1. Promotes the function of a healthy circulatory system;
2. Vitamin K benefits blood clotting; and
3. Fat-soluble

• Sources

1. Cabbage, cauliflower, spinach and other green, leafy vegetables; and
2. Cereals