Vitamin Sources and Function

Calgary personal training Suppliments
Vitamins Sources Function
A Cod liver oil, dairy products, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals. Needed for good eyesight and normal functioning of the immune system.
B-1 (Thiamin) Enriched, fortified, or whole-grain products, such as bread, pasta, and cereals. Helps the body process carbohydrates.
B-2 (Riboflavin) Organ meats, breads, fortified cereals, almonds, asparagus, cooked eggs, dark meat chicken, and cooked beef. Used in many body processes, such as converting food into energy. It also participates in the metabolism of many drugs and helps in the production of red blood cells.
B-3 (Niacin) Light-meat chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. Aids in digestion and converting food into energy. Also used by the body to help make cholesterol.
B-6 Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. Vital for a healthy nervous system. Helps the body break down proteins. Helps the body break down stored sugar.
B-12 Beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods. Needed for creating red blood cells.
C (Ascorbic acid) Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, brussels sprouts, red and green bell peppers, cabbage, and spinach. Helps promote a healthy immune system and is required to help make collagen, which holds cells together. It is also required for making chemical messengers in the brain.
D Fortified milk, cheese, and cereals; egg yolks; salmon; and sunlight. Needed to process calcium and maintain bone health.
E Leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean. Functions as an antioxidant.
Folate (Folic acid) Fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. Vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form.
K Leafy green vegetables like parsley, chard, and kale; olive, canola, and soybean oils; and broccoli. Helps clot blood and maintains bone health.

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