Name

Effects on Health & Disease

Food Source

Vitamin A
Retinol, Retinal, beta-carotene, alpha-carotene, and beta-cryptoxanthin

Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.

Plant:  Carrot, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, apricot, cantaloupe
Animal:  Liver, cod liver oil, some cheeses, egg, milk

Vitamin B1
Thiamine

Vitamin B1 is most often found in Vitamin B Complex supplements and is used for treatment and prevention of thiamine deficiency, including Wernicke-Korsakoff syndrome (WKS) most often seen in alcoholics; correcting problems associated with certain types of genetic diseases; and for preventing kidney disease in people with Type 2 diabetes.

Plant:  Yeast, cereal grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, cauliflower, potatoes, oranges
Animal:  Pork, liver, eggs

Vitamin B2
Riboflavin

Used to assure sufficient levels of riboflavin (prevent riboflavin deficiency) which can occur with protein-energy malnutrition and alcoholism, and help support the prevention of cervical cancer, and migraine headaches.

Plant:  Asparagus, bananas, persimmons, okra, chard, green beans, some nuts, and enriched flours
Animal:  Meat, eggs, fish, cottage cheese, milk, yogurt

Vitamin B3
Niacin, Niacinamide

Niacin is used as a treatment for high cholesterol, circulation problems, diarrhea associated with cholera, cataract prevention, osteoarthritis, and Alzheimer's disease.  Niacinamide is used for treating diabetes and some skin conditions.

Plant:  Avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, whole grains, legumes, mushrooms, brewer's yeast
Animal:  Meat, especially liver & kidney, fish (tuna & salmon), milk, eggs

Vitamin B5
Pantothenic acid

Pantothenic acid is important for the proper use of carbohydrates, proteins, and lipids in humans and for healthy skin. Cases of pantothenic acid deficiency are rare.

Plant:  Whole grains (milling can remove the vitamins from processed grains), broccoli, legumes, avocados
Animal:  Meats, eggs, milk royal jelly (produced by honey bees), fish ovaries

Vitamin B6

Pyridoxine, pyridoxamine, pyridoxal

Vitamin B6 is used for the treatment of anemia and high blood levels of homocysteine, a substance thought to be involved in heart disease, brain development during pregnancy and infancy, and immune function.  It is also used for more than 100 enzyme reactions involved in metabolism.

Plant:  Bananas, whole grains, potatoes & other starchy vegetables, and nuts

Animal:  Meats & milk; however when milk is dried, it loses about half of its B6.  Freezing & canning meats can also reduce the amount of B6

Vitamin B7
Biotin

B7 is an important component of enzymes in the body that break down certain substances like fats, carbohydrates, and others.  Biotin is also used orally for hair loss, brittle nails, skin rash in infants (seborrheic dermatitis), diabetes, and mild depression.

Plant:  Swiss Chard, carrots, almonds, walnuts, strawberries, raspberries, and some other vegetables such as onions, cucumbers, and cauliflower
Animal:  Eggs, milk (both cow's and goat's), halibut

Vitamin B9
Folate, folic acid

The deficiency of this vitamin during pregnancy has been linked to birth defects.  It is used in the body to make DNA and other genetic materials and for the body's cells to divide.

Plant:  Dark, leafy vegetables especially spinach &  mustard greens, asparagus, Brussels sprouts, nuts, beans, peas,  baker's yeast, some fortified grain products, sunflower seeds, several fruits especially oranges, beer, and some whole grains.
Animal:  Liver
NOTE:  Folic acid is added to many grain-based products.

Vitamin B12
Cyanocobalamin, hydroxycobalamin, methylcobalamin

Vitamin B12 helps keep the body's nerve and blood cells healthy and helps make DNA

IMPORTANT:  Plant foods do not have Vitamin B12 unless they are fortified.
Animal:  Beef liver, clams, fish, other meat, poultry, eggs, milk, and other dairy products

Choline

Choline is similar to B vitamins and is used in the body for many chemical reactions. It has important impacts on the nervous system and may help decrease swelling and inflammation.

Plants:  Nuts, beans, peas, spinach, wheat germ

Animal:  Eggs, liver, fish, and muscle meats

Vitamin C
Ascorbic acid

Vitamin C is an antioxidant necessary to protect the body from free-radical damage, to make collagen, help the immune system, and absorb iron properly from plant-based foods.

Plants:  Fruit and vegetables, especially citrus fruits (such as oranges and grapefruit) and kiwifruit, red and green peppers, broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes
Animal:  Liver

Vitamin D

Ergocalciferol, cholecalciferol

Vitamin D is found in every cell of the body and is used for strong bones (prevents osteoporosis) and to absorb calcium from food and supplements.    It is also used by muscles to move and nerves to carry messages to the brain and to fight off invading bacteria and viruses.

Plant:  Mushrooms

Animal:  Fatty fish such as salmon, eggs, beef liver

Note:  Vitamin D is produced in the skin after exposure to ultraviolet B light from the sun (or other artificial sources).

Vitamin E
Tocopherols & tocotrienols

Alpha- (or α-) tocopherol is the only form of Vitamin E that is recognized to meet human requirements.  Vitamin E is an antioxidant that is needed to protect cells from damage caused by free radicals.  It also helps to widen blood vessels and keep blood from clotting.  Vitamin E deficiency is uncommon.

Plant:  Primarily wheat germ, sunflower, and safflower oils, secondarily corn and soybean oils.  Avocados, nuts (peanuts, hazelnuts, and, especially, almonds) and seeds (like sunflower seeds); some green vegetables, such as spinach and broccoli, squash & pumpkin.
Animal:  Shellfish, trout

Vitamin K
Phylloquinone, menaquinones
NOTE:  There are several different Vitamin Ks.  The only K allowed in the US is K1.

Vitamin K plays a major role in blood clotting; it is used to reverse the effects of “blood-thinning” medications (e.g., Warfarin) when too much is given; to prevent clotting problems in newborns who don’t have enough Vitamin K; to treat bleeding caused by medications; to prevent and treat weak bones (osteoporosis); and to relieve itching that often accompanies a liver disease called biliary cirrhosis.

Plant:  Dark leafy green vegetables, spring onions (scallions) broccoli, asparagus, Brussel sprouts, cabbage,  avocado, kiwi fruit, prunes, parley, fresh basil and dried  herbs such as basil, sage, thyme, marjoram, coriander, oregano, chili powder, curry paprika, and cayenne
Animal:  Liver