Reading Nutritional Facts:
Micronutrients (Vitamins)
Vitamins 101
Vitamin A - Retinol, Retinal & Retinoic Acid
- Eggs & Dairy products
- Salmon and Fish
- Yellow Fruits & Vegetables
- Prunes
- Blueberries
Vitamin B1 - Thiamin
- Whole Grains
- Meat
- Nuts
- Yeast Products
- Legumes
Vitamin B2 - Riboflavin
- Leafy Green Vegetables
- Fish
- Eggs & Dairy
- Meat & organ Meats
- Whole Grains
Vitamin B3 - Niacin
- Poultry & Meats
- Nuts
- Whole Grains
- Fish
- Dairy Products
Vitamin B5 - Pantothenic Acid
- Peas & Beans
- Whole Grains
- Meats
- Poultry
- Fruits
Vitamin B6 - Pyridoxal, Pyridoxamine & Pyridoxine
- Bananas
- Potatoes
- Meats & Organ Meats
- Fish & Poultry
- Leafy Green Vegetables
Vitamin B9 - Folic Acid
- Leafy Greens
- Fermented Foods
- Offal Meats
- Bran Cereals
- Tea
Vitamin B12 - Cyanocobalamin
- Dairy Products
- Eggs
- Fish
- Meats
- Fermented foods
Vitamin C - Ascorbic Acid
- Berries
- Fruits esp. citrus
- Red Peppers & Tomatoes
- Broccoli & Spinach
- Sprouts
Vitamin D - Calcitriol
- Fatty Fish
- Eggs
- Organ Meats
- Milk
- Sunlight
Vitamin E - Alpha-Tocopherol
- Nuts & Seeds
- Avocado
- Vegtables and Vegetable Oils
- Whole Grains
- Organ Meats & Eggs
Vitamin H - Biotin
- Dairy Products
- Meat & Poultry
- Oats & Grains
- Soyabeans and Legumes
- Mushrooms & Nuts
Vitamin K - Phylloquinone & Menaquinone
- Leafy Vegetables
- Whole Grains
- Eggs
- Polyunsaturated Oils
- Seaweed
- Vitamin A is a central component for healthy vision by nourishing cells in various structures of the eye and is required for the transduction of light into nerve signals in the retina.
- It is required during pregnancy, stimulating normal growth and development of the fetus by influencing genes that determine the sequential growth of organs in embryonic development.
- It influences the function and development of sperm, ovaries and placenta and is a vital component of the reproductive process.
- Eggs & Dairy products
- Salmon and Fish
- Yellow Fruits & Vegetables
- Prunes
- Blueberries
Vitamin B1 - Thiamin
- Vitamin B1 is a water-soluble vitamin that the body requires to break down carbohydrates, fat and protein.
- Vitamin B1 is also essential for the proper functioning of nerve cells.
- Whole Grains
- Meat
- Nuts
- Yeast Products
- Legumes
Vitamin B2 - Riboflavin
- Vitamin B2 is a water-soluble vitamin that helps the body process amino acids and fats
- Under some conditions, vitamin B2 can act as an antioxidant.
- Leafy Green Vegetables
- Fish
- Eggs & Dairy
- Meat & organ Meats
- Whole Grains
Vitamin B3 - Niacin
- Vitamin B3 is required for cell respiration
- It helps release the energy in carbohydrates, fats, and proteins.
- It also supports proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids.
- Poultry & Meats
- Nuts
- Whole Grains
- Fish
- Dairy Products
Vitamin B5 - Pantothenic Acid
- Vitamin B5 plays an important role in releasing energy from sugars and fats.
- It is also important in the production of fats and also has a role in modifying the shape of proteins.
- Peas & Beans
- Whole Grains
- Meats
- Poultry
- Fruits
Vitamin B6 - Pyridoxal, Pyridoxamine & Pyridoxine
- Vitamin B6 plays a role in the synthesis of antibodies by the immune system, which are needed to fight many diseases.
- It helps maintain normal nerve function and also acts in the formation of red blood cells.
- Vitamin B6 is also required for the chemical reactions needed to digest proteins. The higher the protein intake, the more the need for vitamin B6.
- Bananas
- Potatoes
- Meats & Organ Meats
- Fish & Poultry
- Leafy Green Vegetables
Vitamin B9 - Folic Acid
- Vitamin B9, also known as Folic acid, is a B vitamin necessary for cell replication and growth.
- Folic acid helps form building blocks of DNA, which holds the body's genetic information, and building blocks of RNA, needed for protein synthesis.
- Folic acid is most important, then, for rapidly growing tissues, such as those of a fetus, and rapidly regenerating cells, like red blood cells and immune cells.
- Leafy Greens
- Fermented Foods
- Offal Meats
- Bran Cereals
- Tea
Vitamin B12 - Cyanocobalamin
- Vitamin B12 is a water-soluble vitamin needed for normal nerve cell activity, DNA replication, and production of the mood-affecting substance.
- Vitamin B12 acts with folic acid and vitamin B6 to control homocysteine levels. Excess of homocysteine has been linked to an increased risk of coronary disease, stroke and other diseases such as osteoporosis and Alzheimer's.
- Dairy Products
- Eggs
- Fish
- Meats
- Fermented foods
Vitamin C - Ascorbic Acid
- Vitamin C is an essential water-soluble vitamin that has a wide range of functions in the human body.
- It's an antioxidant, protecting LDL cholesterol from oxidative damage which lead to heart disease if damaged.
- Vitamin C may also protect against heart disease by reducing the stiffness of arteries and the tendency of platelets to coagulate in the vein.
- Vitamin C is needed to make collagen, a substance that strengthens many parts of the body, such as muscles and blood vessels, and plays important roles in healing and as an antihistamine.
- Vitamin C also aids in the formation of liver bile which helps to detoxify alcohol and other substances.
- Evidence indicates that vitamin C levels in the eye decrease with age and that vitamin C supplements prevent this decrease, lowering the risk of developing cataracts.
- Berries
- Fruits esp. citrus
- Red Peppers & Tomatoes
- Broccoli & Spinach
- Sprouts
Vitamin D - Calcitriol
- Vitamin D is a fat-soluble vitamin that helps maintain blood levels of calcium, by increasing absorption from food and reducing urinary calcium loss. Both functions help keep calcium in the body and therefore spare the calcium that is stored in bones.
- Vitamin D may also transfer calcium from the bone to the blood, which may actually weaken bones.
- Vitamin D is certainly necessary for healthy bones and teeth.
- Fatty Fish
- Eggs
- Organ Meats
- Milk
- Sunlight
Vitamin E - Alpha-Tocopherol
- Vitamin E is an antioxidant that protects cell membranes and other fat-soluble parts of the body, such as LDL cholesterol from damage.
- Several studies have reported that supplements of natural vitamin E help reduce the risk of heart attacks.
- Vitamin E also plays some role in the body's ability to process glucose.
- Some trials suggest that vitamin E may help in the prevention and treatment of diabetes.
- Vitamin E has now been shown to directly effect inflammation, blood cell regulation, connective tissue growth and genetic control of cell division.
- Nuts & Seeds
- Avocado
- Vegtables and Vegetable Oils
- Whole Grains
- Organ Meats & Eggs
Vitamin H - Biotin
- Vitamin H is involved in energy production, synthesis of fatty acids and support of nervous system growth
- Dairy Products
- Meat & Poultry
- Oats & Grains
- Soyabeans and Legumes
- Mushrooms & Nuts
Vitamin K - Phylloquinone & Menaquinone
- Vitamin K is necessary for proper bone growth and blood coagulation.
- Vitamin K accomplishes this by helping the body transport calcium.
- Vitamin K is used to treat overdoses of the drug warfarin.
- Also, doctors prescribe vitamin K to prevent excessive bleeding in people taking warfarin but requiring surgery.
- Leafy Vegetables
- Whole Grains
- Eggs
- Polyunsaturated Oils
- Seaweed