||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.
||Enriched, fortified, or whole-grain products, such as bread, pasta, and cereals.
||Helps the body process carbohydrates.
||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.
||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.
||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.
||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.
||Fortified milk, cheese, and cereals; egg yolks; salmon; and sunlight.
||Needed to process calcium and maintain bone health.
||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.
||Leafy green vegetables like parsley, chard, and kale; olive, canola, and soybean oils; and broccoli.
||Helps clot blood and maintains bone health.