List of Vitamins - What are the Health Benefits of Specific Vitamins?

List of Vitamins - What are the Health Benefits of Specific Vitamins?
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Vitamin A

Foods high in vitamin A include milk, calf’s liver, and eggs. Carotenoids, compounds that your body can convert to vitamin A, are found in many fruits and vegetables, including carrots, spinach, sweet potatoes, kale, winter squash, turnip and collard greens, Swiss chard and red bell peppers.

  • Antioxidant, neutralizes free radicals
  • Good vision
  • Healthy skin and lungs
  • Cell differentiation and specialization
  • Promotes immune system function

Vitamin A- Facts and Food Sources

Vitamin B1 (Thiamine)

Vitamin B1, also known as thiamine, is found in sunflower seeds, tuna, green peas, split peas, lentils, and many different types of beans including navy beans, black beans, pinto beans and lima beans.

  • Protein, fat and carbohydrate metabolism
  • Conversion of carbohydrates into energy
  • Healthy heart and nervous system
  • Strengthens immune system
  • Prevents beriberi

Thiamine: Vitamin B1 and Your Health

Vitamin B2 (Riboflavin)

Good sources of Vitamin B2, or riboflavin, are calf’s liver, crimini mushrooms, milk, yogurt, soybeans, spinach and beef.

  • Carbohydrate metabolism
  • Antibody production
  • Healthy eyes
  • Proper functioning of nervous system

What is Riboflavin?

Vitamin B3 (Niacin)

Niacin, or vitamin B3, is found in fish, including tuna, salmon, halibut and sardines, as well as in chicken, turkey, calf’s liver, lamb, venison and crimini mushrooms.

  • Conversion of food into energy
  • Lowers cholesterol
  • Healthy skin and nerves
  • May protect against heart attacks and cancer
  • Prevents pellagra

Niacin: Vitamin B3, Niacin Flush and Lowering Cholesterol

Vitamin B5 (Pantothenic Acid)

Good sources of vitamin B5, also known as pantothenic acid, are calf’s liver, sunflower seeds, crimini mushrooms, yogurt, eggs, corn, broccoli, winter squash, cauliflower and strawberries.

  • Energy production in the body
  • Synthesis of hemoglobin and neurotransmitters
  • Healthy immune system
  • Hormone production

Panthothenic Acid: Vitamin B5 and Your Health

Vitamin B6 (Pyridoxine)

Vitamin B6, also known as pyridoxine, is found in fish, including tuna, cod, snapper, salmon and halibut, as well as chicken, turkey, beef, calf’s liver and bananas.

  • Involved in amino acid production
  • Healthy immune and nervous systems
  • Cholesterol metabolism
  • Helps with symptoms of PMS

Vitamin B6: What Does Pyridoxine Do and Do I Need It?

Vitamin B7 (Biotin, also known as Vitamin H)

Foods high in vitamin B7, commonly known as biotin or vitamin H, are liver, eggs, cheese, pork, salmon, yeast, avocado, cauliflower, raspberries and whole wheat bread.

  • Protein, fat and carbohydrate metabolism
  • Energy production
  • May alleviate symptoms caused by long-term dialysis treatment
  • Promotes healthy hair

Biotin: Hair Growth and So Much More

Vitamin B9 (Folic Acid, also known as Vitamin M)

Good sources of vitamin B9, otherwise known as folic acid, folate or vitamin M, are calf’s liver, lentils, various types of beans including pinto beans, garbanzo beans, black beans, navy beans and kidney beans, asparagus, spinach and collard greens.

  • Red blood cell production
  • Healthy cardiovascular system
  • Prevents birth defects
  • Nucleic acid (DNA and RNA) synthesis

Folic Acid and Your Health

Vitamin B12 (Cobalamin)

High amounts of vitamin B12, also known as cobalamin, are found in various types of seafood, including clams, mussels and crab, as well as salmon, rockfish, beef, chicken, turkey, eggs, milk and cheese, particularly Brie.

  • Red blood cell production
  • Protects against cardiovascular disease
  • Healthy nervous system
  • May help prevent cancer

Vitamin B12: What is Cobalamin and Should I Take It?

Vitamin C

Vitamin C is found in high amounts in papaya, red bell peppers, broccoli, oranges, Brussels sprouts, strawberries, cantaloupe, kiwi, cauliflower and kale.

  • Antioxidant, neutralizes free radicals
  • Healthy skin, bones and cartilage
  • Aids in wound healing
  • Needed for iron absorption

Facts about Vitamin C & Food Sources

Vitamin D

Good food sources of Vitamin D include salmon, sardines, cod, shrimp, milk and eggs.

  • Calcium absorption
  • Bone growth and repair
  • Healthy neuromuscular and immune systems
  • Reduces inflammation

Important Vitamin D Facts

Vitamin E

Rich sources of vitamin E include sunflower seeds, almonds, olives, papaya, and leafy green vegetables such as spinach, swiss chard, and mustard, turnip and collard greens.

  • Potent antioxidant
  • Healthy cardiovascular system
  • Blood clotting and wound healing
  • Aids in treatment or prevention of many diseases

Health Benefits of Vitamin E

Vitamin K

The best sources of vitamin K are green leafy vegetables, including kale, spinach, swiss chard, romaine lettuce, parsley and collard, turnip and mustard greens. Broccoli and Brussels sprouts are also excellent sources of vitamin K.

  • Essential for blood clotting and helps to stop bleeding
  • Healthy kidney function
  • Bone growth and repair
  • May help prevent osteoporosis

Facts and Functions of Vitamin K

Sources

World’s Healthiest Foods www.whfoods.com

Linus Pauling Institute Micronutrient Information Center https://lpi.oregonstate.edu/infocenter/