ESSENTIAL VITAMINS IN DIFFERENT FOOD SOURCES

NUTRIENT	FUNCTION	EXAMPLES OF FOOD SOURCE
Thiamin (Vitamin B1)	releases energy from carbohydrates promotes normal growth and appetite	pork, organ meats, enriched and whole grain bread and cereals, nuts, seeds, legumes
Riboflavin (Vitamin B2)	maintains healthy skin and eyes, normal nervous system releases energy to body cells during metabolism	organ meats, white flour, whole grain flour, breads, milk
Niacin	helps growth and development, maintains nervous system and gastrointestinal tract	organ meats, poultry, peanut butter, milk, eggs, poultry, fish, beef, legumes
Folacin (folic acid)	builds red blood cells	organ meats, nuts, legumes, eggs, green leafy vegetables, oranges, bananas, mushrooms
Vitamin B12 (Cobalamin)	forms red blood cells, maintains nerve and gastrointestinal tissues	organ meats, beef, pork, fish,- shell fish, milk and milk products, eggs
Vitamin C (Ascorbic Acid)	builds healthy teeth and gums, maintains strong blood vessel walls	citrus fruits, broccoli, cauliflower, green pepper, strawberries, potatoes, fortified juices
Vitamin B6	promotes production of antibodies and red blood cells	organ meats, bananas, beef, ham, egg yolk, fish, cabbage, spinach
Vitamin A	helps bone and tooth development, good night vision, maintains healthy skin and membranes	organ meats, egg yolk, dark green leafy or yellow vegetables, apricots, peaches, tomatoes, milk
Vitamin D	enhances calcium and phosphorous use to maintain healthy bones and teeth	milk and margarine fortified with vitamin D, organ meats, salmon, tuna, eggs
Vitamin E (Tocopherol)	protects fat in body tissues from oxidation	vegetable oil, margarine, salad dressing, egg yolk