Health / Vitamins Functions Sources
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S. No
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Vitamin Name
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Vitamin Function
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1
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Vitamin A
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It is used to maintain healthy vision, immune system health, mucous
membranes, teeth, bones, soft tissue, mucus membranes and skin.
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2
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Vitamin C(Ascorbic acid)
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It contains Antioxidants which helps healthy teeth and gums, helps the
body absorb iron helps in wound healing.
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3
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Vitamin D(sunshine vitamin or CALCIFEROL )
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When sun rays falls on the body, body produce vitamin D and phosphorus and
it helps the body in absorbing calcium. Calcium used for maintenance and
development of healthy teeth and bones.
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4
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Vitamin E(Alpha-Tocopherol )
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It is used by the body in preparing red blood cells and use vitamin K.
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5
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Vitamin K
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It is used for proper blood clotting after an injury and important for
bone health.
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6
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Vitamin B1 (Thiamine)
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It is used by the body cells change carbohydrates into energy, helps heart
function and nerve function.
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7
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Vitamin B2 (Riboflavin)
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It is used for body growth, used produce red blood cells, used in energy
metabolism and maintains normal vision and skin health.
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8
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Vitamin B3 (Niacin)
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It maintains healthy skin, nerves system, lowers cholesterol, needed for
energy metabolism, digestive system, and skin health.
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9
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Pantothenic acid (B5)
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It is used for metabolism of food and produce hormones and cholesterol.
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10
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Biotin (B7)
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It is used for the metabolism of proteins, carbohydrates and produce
hormones and cholesterol.
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11
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Vitamin B6(pyridoxine)
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It is used in preparation of red blood cells and maintains brain function.
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12
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Vitamin B12 (cyanocobalamin)
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It is used in metabolism, red blood cells preparation and maintains the
central nervous system.
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13
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Folate (folic acid and B9)
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It is used in preparation of red blood cells needed for making DNA and new
cells, especially red blood cells
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14
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Carotenoids( alpha, betacarotene and betacryptoxanthin)
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These are antioxidants but not vitamins used to protect body from harmful
particle called free radicals.
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Vitamins are grouped into two categories:
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Fat-soluble vitamins(4 total)
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water-soluble vitamins(9 total)
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Fat soluble vitamins (A, D, E, and K) are most abundant in high-fat foods
and are much better absorbed into your bloodstream when you eat them with fat.
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Water soluble vitamins meaning they dissolve in water.
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Vitamin Sources
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S. No
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Vitamin Name
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Food Sources
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1
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Vitamin A
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dark orange fruits (apricots, cantaloupe) , vegetables (carrots, winter
squash, sweet potatoes, pumpkin), Dark colored fruits, Dark leafy vegetables,
Egg yolk, Fortified milk and dairy products (cheese, yogurt, butter, and cream),
Liver, beef, and fish, Vitamin A from animal sources (retinol): fortified milk,
cheese, cream, butter, fortified margarine, Beta-carotene (from plant sources.
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2
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Vitamin C
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Broccoli, Brussels sprouts, Cabbage, Cauliflower, Citrus fruits, Potatoes,
Spinach, Strawberries, Tomatoes, tomato juice, vegetables, citrus fruits,
cantaloupe, strawberries, peppers, lettuce, papayas, mangoes, kiwifruit
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3
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Vitamin D(sunshine vitamin or CALCIFEROL )
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Fish (fatty fish such as salmon, mackerel, herring), and orange, Fish
liver oils (cod liver oil), Fortified cereals, Fortified milk and dairy products
(cheese, yogurt, butter, and cream), Egg yolks, liver, fortified milk, fortified
margarine. Surrey exposure, skin produce vitamin D.
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4
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Vitamin E
(ALPHA-TOCOPHEROL )
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Avocado, Dark green vegetables (spinach, broccoli, asparagus and turnip
greens), Margarine (made from safflower, corn and sunflower oil) , Oils
(safflower, corn and sunflower), Papaya and mango, Seeds and nuts, Wheat germ,
wheat germ oil, Polyunsaturated plant oils (soybean, corn, cottonseed,
safflower), liver, egg yolks, nuts and seeds
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5
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Vitamin K
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Cabbage, Cauliflower, Cereals, Dark green vegetables (broccoli, Brussels
sprouts and asparagus), Dark leafy vegetables (spinach, kale, collards, and
turnip greens), Fish, liver, beef, eggs and water-soluble vitamins.
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6
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Vitamin B1 (Thiamine)
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Dried milk, Egg, Enriched bread, flour, Lean meats, legumes (dried beans),
Nuts, seeds, Organ meats, Peas, Whole grains, pork, whole grain or
enriched breads , cereals.
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7
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Vitamin B2 (riboflavin)
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Milk , milk products, leafy green vegetables, whole-grain, enriched breads
and cereals
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8
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Vitamin B3 (niacin)
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Avocado, Eggs, Enriched breads, fortified cereals, Fish (tuna and
salt-water fish), Lean meats, Legumes, Nuts, Potato, Poultry, Meat, poultry,
fish, whole-grain or enriched breads and cereals, vegetables (especially
mushrooms, asparagus, and leafy green vegetables), peanut butter.
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9
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Pantothenic acid (B5)
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Avocado, Broccoli, kale, vegetables(cabbage), Eggs, Legumes, lentils,
Milk, Mushroom, Organ meats, Poultry, White, sweet potatoes and Whole grain
cereals.
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10
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Biotin (B7)
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Chocolate, Cereal, Egg yolk, Legumes, Milk, Nuts, Organ meats (liver,
kidney) and Pork.
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11
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Vitamin B6
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Avocado, Banana, Legumes (dried beans), Meat, Nuts, Poultry and Whole
grains, Meat, fish, poultry, vegetables, fruits.
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12
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Vitamin B12 (cyanocobalamin)
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Meat, Eggs ,Fortified foods (soymilk, Milk and milk products)
Meats (liver and kidney), Poultry, Shellfish, Meat, poultry, fish,
seafood, eggs, milk and milk products.
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13
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Folate (folic acid and B9)
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Asparagus, broccoli, Beets, Brewer's yeast, Dried beans (cooked pinto,
navy, kidney, and lima), Fortified cereals, Green, leafy vegetables (spinach and
romaine lettuce), Lentils, Oranges, orange juice, Peanut butter, Wheat germ,
Leafy green vegetables and legumes, seeds, liver and refined grains.
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14
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Carotenoids( alpha, betacarotene and betacryptoxanthin)
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Cantaloupe, pink grapefruit, tomatoes, broccoli, green leafy vegetables
(spinach), beet greens and Swiss chard, dark orange vegetables such as carrots
and sweet potatoes
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