| Vitamin (common names) | Benefits | All sources except plants | Vegan Sources | Useful Facts |
| VITAMIN A (Retinol, retinal, and retinoic acid — three active forms of vitamin A in the body — are retinoids, “preformed” vitamin A. Beta carotene can easily be converted to vitamin A as needed.) | Vital to good vision; prevents night blidness. Necessary for healthy skin and hair. Promotes bones growth. Keeps mucus membranes healthy. Acts as anti-oxidant | Sources of retinoids: beef, liver, eggs, shrimp, fish, fortified milk, cheddar cheese, Swiss cheese | Sources of Beta Carotenes, which are converted to retinoids: Red and orange vegetables and fruits such as sweet potatoes, squash, carrots, pumpkins, cantaloupes, apricots, peaches and mangoes. Dark leafy greens such as kale, spinach and broccoli | Fat-soluble. Many people get too much preformed vitamin A from food and supplements.Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones. |
| THIAMIN (vitamin B1) | Helps convert food into energy. Boosts immune system and mood. Promotes the health of the nervous system, skin, hair, eyes, mouth, and liver. | Pork chops, ham, tuna | whole-grain cereals, rye, wheat germ, kidney beans, asparagus, potatoes, mushrooms, romaine lettuce, spinach, green peas, sunflower seeds, tomatoes, brussel sprouts. eggplant. | Water-soluble. Most nutritious foods have some thiamin. |
| Vitamin B2 (RIBOFLAVIN) | Helps convert food into energy and to utilize the other B-vitamins, supports adrenal function, helps calm and maintain a healthy nervous system | Yogurt, eggs, turkey, cheese, oily fish, seafood | Soy beans, spinach, beet greens, tempeh, mushrooms, asparagus, almonds, sesame seeds | Water-soluble. The human body needs a daily dosage of it since it cannot be stored in the body. Most Americans get enough of this nutrient. |
| Vitamin B3 (NIACIN) | Lowers cholesterol levels and controls them; aids in maintaining good blood circulation, healthy robust skin condition, and normal functioning of the brain, boosting memory power, aiding the digestive tract to absorb sufficient carbohydrates, proteins, and fats, reducing the effects of arthritis and improving the symptoms of schizophrenia. | Tuna, chicken, turkey, salmon, lamb, beef, sardines,shrimp | Peanuts, brown rice, mushroom, green peas, sunflower seeds, avocado | Water-soluble. Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B6. |
| Vitamin B5 (PANTOTHENIC ACID) | performs production of neurotransmitters in the brain, the fabrication of steroids, the extraction of fats, proteins and other vital nutrients from food; alleviates conditions like asthma, hair loss, allergies, stress and anxiety, respiratory disorders and heart problems; helps to boost immunity | Chicken, turkey, yogurt, eggs, oily fish, cheese, pork | Mushrooms, avocado, sweet potato, lentils, dried peas, broccoli, sunflower seeds | Deficiency causes burning feet and other neurological symptoms. |
| VITAMINB6 (pyridoxal, pyridoxine, pyridoxamine) | Plays an important role in converting food into energy and helping the body metabolize fats and proteins; helps make red blood cells Influences cognitive abilities and immune function; important for cardiovascular, digestive, muscular, and nervous systems | Tuna, turkey, beef, chicken, salmon, lean pork | Sweet potatoes, potatoes, sunflower seeds, spinach, bananas, pistachio, prunes and dried fruit, avocado | Many people don’t get enough of this nutrient. |
| BIOTIN (vitamin B7) | Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones, hair, skin, nails | Eggs, salmon, goat and cow milk | Peanuts, almonds, sweet potatoes, onions, oats, tomatoes, carrots, walnuts, berries | Water-soluble. Your body needs very little biotin. Some is made by bacteria in the gastrointestinal tract. However, it’s not clear how much of this the body absorbs. |
| Vitamin B9 (folate, folicin or folic acid – the latter is the synthetic form of vitamin B9) | DNA synthesis and repair cell division, and cell growth; produce healthy red blood cells, enhances brain health; during pregnancy to prevent major birth defects of her baby’s brain or spine; | yeast, fish, poultry, meat, eggs, dairy | Legumes – beans, lentil, garbanzo beans; turnip, spinach, asparagus, lettuce, avocado, broccoli; tropical fruit – mango, pomegranate, papaya, kiwi | Water-soluble. Many people don’t get enough of this nutrient.Occasionally, folic acid masks a B12 deficiency, which can lead to severe neurological complications. That’s not a reason to avoid folic acid; just be sure to get enough B12. |
| Vitamin B12 (cobalamin) | plays a role in DNA and red blood cells formation; in the healthy metabolism of the amino and fatty acids and all cells of the body; vital for bone marrow health, good brain and nervous system functions. . | Oily fish, Lamb, scallops, shrimp, beef, yogurt, cow milk | Doesn’t naturally exist in plants. Can be found in fortified cereals and juices | Water-soluble. Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this vitamin from food. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs. |
| VITAMIN C (ascorbic acid) | Powerful antioxidant, bolsters the immune system, treatment of common cold, boosting the immune system, lowering hyper tension, treatment of lead toxicity, curing cataracts, treatment of cancer, combating stroke, maintain elasticity of the skin, healing of wounds, and controlling the symptoms of asthma. | Liver | citrus fruits, grapes, strawberries, raspberries, cabbages, cauliflower, other leafy vegetables, red peppers, potatoes, broccoli, chilies, watercress, parsley, brussel sprouts, cantaloupes, mange tout, kiwi fruits | Water-soluble. Evidence that vitamin C helps reduce colds has not been convincing. |
| CHOLINE | Aids nerve signaling, maintenance of cell membranes, transporting triglycerides from the liver; a constituent of nervous system tissues in early brain development | Shrimp, eggs, scallops, chicken, turkey, tuna, cod, salmon, | Collard Greens, wheat germ, brussel sprouts, peanuts | Water-soluble. First added to the list of required nutrients in 1998. Normally the body makes small amounts of choline. But experts don’t know whether this amount is enough at certain ages. |
| VITAMIN D (calciferol) | Helps our body absorb calcium, which strenghtens bones and teeth. Lowers the risk of cancer, the rates of heart attacks, strokes, multiple sclerosis, arthritis, and depression | fatty fish, egg yolks | our bodies produce it after sunlight exposure; fortified vegetarian foods like juices and cereal | Fat-soluble. Many people don’t get enough of this nutrient.While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climes or don’t spend much time in the sun. |
| VITAMIN E (alpha-tocopherol) | Acts as an antioxidant, neutralizing unstable molecules that can damage cells; necessary for structural and functional maintenance of skeletal, cardiac, and smooth muscle; assists in the formation of red blood cells and helps to maintain stores of vitamins A and K, iron, and selenium. | Shellfish, fish | sunflower seeds, almonds, spinach, swiss chard, avocado, turnip greens, asparagus, beet and mustard greens, wheat germ, whole grains, vegetable oils | Fat-soluble. Vitamin E does not prevent wrinkles or slow other aging processes. |
| VITAMIN K (phylloquinone, menadione) | Reduced risk of blood clotting, prevention of osteoporosis, relief from menstrual pain, protection from internal bleeding, prevention of biliary obstruction and reduced menstrual flow. | liver, eggs, milk, | Cabbage, spinach, broccoli, sprouts, kale, collards, and other green vegetables, blueberries, prunes, grapes, raspberries | Fat-soluble. Intestinal bacteria make a form of vitamin K that accounts for half your requirements.If you take an anticoagulant, keep your vitamin K intake. |
Sources:
https://www.organicfacts.net/health-benefits/vitamins
http://www.health.harvard.edu/staying-healthy/listing_of_vitamins
http://www.healthaliciousness.com/