Vitamins

• Vitamin A.  This vitamin is essential to vision and is also necessary for normal cell division and growth, the growth of bones and teeth, and for the health of the skin.  Vitamin A can be found in fish, liver, egg yolks, and dairy products, as well as in orange and yellow fruits and vegetables.
• Vitamin D.  This vitamin helps build strong bones and teeth, and it is necessary for calcium absorption.  It can be found in milk and butter, egg yolks, fatty fish, and fish-liver oils.
• Vitamin E.  This vitamin maintains muscles and red blood cells, and it is an important antioxidant.  It can be found in eggs, vegetable oil, margarine, and mayonnaise, as well as in nuts and seeds, fortified cereals, and green leafy vegetables.
• Vitamin K.  This vitamin is essential for blood clotting.  It can be found in spinach, cabbage, and green leafy vegetables, and also in pork, liver, and green tea.
• Biotin.  This vitamin is important for energy metabolism.  It can be found in egg yolks, soybeans, cereals, and yeast.
• Folate.  This vitamin is needed to make DNA, RNA, and red blood cells, and also to synthesize certain amino acids.  It can be found in liver, yeast, cruciferous vegetables, and avocados, as well as in legumes and raw vegetables.
• Niacin (Vitamin B3).  This vitamin promotes natural growth and is needed to metabolize energy.  It can be found in lean meats, poultry, seafood, milk, eggs, legumes, and also in fortified cereals and breads.
• Pantothenic acid (Vitamin B5).  This vitamin is important in normalizing blood sugar levels.  It can be found in almost all foods.
• Riboflavin (Vitamin B2).  This vitamin is essential for energy metabolism, and it aids adrenal function.  It can be found in fortified cereals and grains, lean meat and poultry, as well as in dairy products and raw mushrooms.
• Thiamine (Vitamin B1).  This vitamin promotes protein and carbohydrate metabolism, and aids digestion as well.  It can be found in pork, legumes, nuts and seeds, fortified cereals, and grains.
• Vitamin B6.  This vitamin promotes carbohydrate and protein metabolism; it also helps nerve function and synthesis of red blood cells.  It can be found in meat, poultry, ans soybeans, as well as grains and cereals, green leafy vegetables, and potatoes.
• Vitamin B12.  This important vitamin is needed to make red blood cells, DNA, RNA, and myelin.  It is found in most foods.
• Vitamin C.  This vitamin strengthens blood vessel walls, promotes healing, promotes iron absorption, and helps control blood cholesterol.  It can be found in citrus fruits and juices, melons, berries, peppers, broccoli, and potatoes, as well as in many other fruits and vegetables.

Vitamins