Vitamin Nutrition Facts

Vitamin A
Foods: Sweet potato with peel, carrots, spinach, fortified cereals
What It Does: Necessary for normal vision, immune function, reproduction

Vitamin B₁(Thiamin)
Foods: Whole grain, enriched, fortified products; bread; cereals
 What It Does: Key in metabolism and the conversion of food into energy; helps produce red blood cells

Vitamin B₃(Niacin)
Foods: Meat, fish, poultry, enriched and whole grain breads, fortified cereals
What It Does: Assists in digestion and the conversion of food into energy; important in the production of cholesterol

Vitamin B₅(Pantothenic Acid)
Foods: Chicken, beef, potatoes, oats, cereals, tomatoes
What It Does: Important in fatty acid metabolism

Vitamin B₆
Foods: Fortified cereals, fortified soy products, organ meats
 What It Does: Important for the nervous system; helps the body metabolize proteins and sugar
Vitamin B₇(Biotin)
Foods:Liver, fruits, meats
What It Does: Helps with the synthesis of fats, glycogen and amino acids

Vitamin B₁₂(Cobalamin
Foods: Fish, poultry, meat, fortified cereals
What It Does: Important in the production of red blood cells

Vitamin C
Foods: Red and green peppers, kiwis, oranges, strawberries, broccoli
What It Does: Antioxidant that protects against cell damage, boosts the immune system, forms collagen in the body

Vitamin D (Calciferol)
Foods: Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a result of sunlight exposure
What It Does: Crucial in metabolizing calcium for healthy bones

Vitamin C
Foods:Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils
What It Does: Antioxidant that protects cells against damage

Vitamin K
Foods:Green vegetables like spinach, collards, and broccoli; brussels sprouts; cabbage
What It Does: Important in blood clotting and bone health

Zinc 
Foods:Red meats, some seafood, fortified cereals
What It Does: Supports the body's immunity and nerve function; important in reproduction