Vitamins and their Food Sources

Here is a list of important vitamins and their sources because vitamins play a very important role in maintaining health and well being. Deficiency of certain vitamins in our body can lead to illnesses. Lifestyle of individuals and their choice of food in the last few years have undergone many variations. They seem to be least bothered about the foods they consume, which can have serious health effects.

Folic acid can be obtained from green veggies and fruits. Vitamin K is available in dark green vegetables and egg yolks. Niacin and Riboflavin are also essential vitamins that should be a part of regular diet.

Vitamin A can be found in most fruits and vegetables and milk. Vitamin B6 can be obtained from beans, nuts, eggs, fish and red meat. Milk, eggs, fish, meat and poultry are good sources of Vitamin B12. Similarly vitamin C can be found in citrus fruits. Sunlight is the best, free source of Vitamin D. Grains and green vegetables are full of Vitamin E.

Vitamin A

Vitamin A Benefits

Eyes, Immune System and skin

Vitamin A Sources

Orange fruits & Veggies, Dark Green Veggies, milk

Vitamin B6

Vitamin B6 Benefits

Brain function, nerve function red cell production

Vitamin B6 Sources

Bans, nuts, red meat, fish, eggs, spinach

Vitamin B12

Vitamin B12 Benefits

Red cell production and nerve function

Vitamin B12 Sources

Milk, eggs, poultry, red meat, fish

Vitamin C

Vitamin C Benefits

Bones, Teeth and skin

Vitamin C Sources

Citrus fruits, berries, spinach, tomatoes

Vitamin D

Vitamin D Benefits

Bones, Calcium absorption

Vitamin D Sources

Sunlight, egg yolk, milk

Vitamin E

Vitamin E Benefits

Red blood cells and protects cell damage

Vitamin E Sources

Nuts, vegetable oils, grains, green veggies

Folic Acid

Folic Acid Benefits

Cell health and heart disease

Folic Acid Sources

Fruits, dark green veggies

Vitamin K

Vitamin K Benefits

Blood clotting

Vitamin K Sources

Egg yolks, dark green veggies

Niacin

Niacin Benefits

Promotes conversion of food to energy

Niacin Sources

Grains, dairy products, nuts, poultry

Riboflavin

Riboflavin Benefits

For energy and chemical processes

Riboflavin Sources

Get from Fish, Dark Green veggies, grains, meat, milk