List All Vitamins
Below is a list of all vitamins and their primary function in the body. The body is not able to produce the majority of vitamins, so it’s important to eat vitamin rich food and supplement any deficiency for optimum health.
Vitamin A is essential for the proper development of cells including the skin, teeth, eyes, and hormones. It also promotes a healthy immune system and has been effective in preventing measles. (Also called Alpha-Carotene, Beta-Carotene, and Retinol)
Food Source– Most fruit contain Vitamin A, but the following have a significant amount: Tomatoes, cantaloupes, watermelon, peaches, kiwi, oranges, blackberries. Vegetable/Nut sources include sweet potato, kale, carrots, spinach, avocado, broccoli, peas, asparagus, squash, green pepper, pistachios, chestnuts, pumpkin seeds, pecans, pine nuts, sunflower seeds, almonds, hazelnuts.
Vitamin B1 (Thiamine) is used in the production of energy. It helps the body metabolize carbohydrates into energy and it’s essential for the heart, muscles and nervous system. A deficiency leads to fatigue and general weakness.
Food Source– Fortified breads, cereals, pasta; meat, fish, beans, peas, wheat germ, peas, avocado, soy foods, and whole grains.
Vitamin B2 (Riboflavin)is used in red blood cell production. It also helps with the release of energy, vision, and body growth.
Food source– Meat, eggs, peas, lentils, broccoli, leafy vegetables, dairy, fortified cereals, kiwi, and avocado.
Vitamin B3 (Niacin) helps the digestive tract function properly. It’s also involved in turning food into energy and assists the skin and nerves.
Food Source– Red meat, fish, cereal, peanuts, chest nuts, almonds, peaches, tomatoes, kiwi, bananas, cantaloupe, watermelon, avocado, peas, potatoes, mushrooms, corn, artichoke, asparagus, lima beans, sweet potatoes, kale, broccoli, and carrots.
Vitamin B5 (Pantothenic Acid) is essential for the metabolism of food as well as making good cholesterol and hormones.
Food Source– Artichoke, carrots, cauliflower, broccoli, mushrooms, oranges, bananas, avocado, squash, potatoes, corn, and sweet potatoes.
Vitamin B6 (Pyridoxine) is important for brain/nerve function. It also helps break down protein. The more protein you ingest, the more Vitamin B6 you need to metabolize it. B6 plays an important role in the creation of antibodies in the immune system as well. Too little Vit B6 can cause dizziness, nausea, and confusion.
Food Source– Seeds, nuts, poultry, fish, eggs, spinach, cereal, bananas, watermelon, avocado, peas, carrots, and potatoes.
Vitamin B9 (Folate/Folic Acid) is essential in forming DNA, producing red blood cells, and the development of embryos. In fact, B9 has been proven to reduce NTD (neural tube defect) pregnancies by 50 to 70 percent. It is essential for women to have enough folic acid before and during pregnancy.
Food Source– Dried beans, legumes, leafy vegetables, asparagus, citrus fruit, poultry, kiwi, blackberries, bananas, cantaloupe, strawberries, avocado, peas, artichoke, broccoli, kale, carrots, onions, peppers, practically all nuts/seeds.
Vitamin B12 aids metabolism and the production of red blood cells. It also maintains the central nervous system. B12 is only found in fish, poultry, or dairy products.
Food Source– Fish, poultry, milk, cheese, eggs, and some red meat.
Vitamin C (Ascorbic Acid) is a potent
antioxidant, and has been proven to have anti-viral properties. It protects the body against oxidation which can cause
heart disease, and other chronic diseases.
Food Source– Red berries, kiwi, bell peppers, tomatoes, broccoli, spinach, grapefruit, orange, peach, lime, lemon, grapes, apples, cantaloupe, artichoke, asparagus, avocado, broccoli, carrots, cauliflower, corn, cucumber, kale, peas, onions, spinach, squash, corn, potatoes, and mushrooms.
Vitamin D (Sunshine Vitamin) is made by the body after being exposed to the sun. Fifteen minutes a day three times a week is enough exposure to the sun for an adequate supply of Vit D. It is vital in the absorption of calcium and magnesium, which help to develop teeth and bones.
Food Source– Mushrooms, egg yolks, fish oils, and fortified milk.
Vitamin E is also an antioxidant with healing properties. Many people use it on their skin to minimize wrinkles and heal minor wounds. It has also been proven to help form red blood cells and aids in the use of Vitamin K.
Food Source– Avocados, whole grains, leafy vegetables, wheat germ, bananas, apples, blackberries, kiwi, almonds, sunflower seeds, pine nuts, peanuts, and brazil nuts.
Vitamin K is a fat soluble vitamin that helps the blood clot. It regulates calcium levels helps keep bones healthy.
Food Source– Dark green leafy vegetables such as spinach, broccoli, kale, pine nuts, cashews, chestnuts, and hazelnuts. I hope you enjoyed this “List All Vitamins” page.
The vast majority of people are deficient in many vitamins due to the American diet and this increases the risk of chronic diseases. –Journal of American Medical Association (JAMA)
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