Vitamin A (beta-carotene) promotes growth and repair of body tissues, bone formation, healthy skin and hair, night vision. Acts as an antioxidant which may help to protect against heart disease and cancer.
Sources: sweet peppers, carrots, sweet potatoes, broccoli, spinach, peaches, asparagus, cantaloupe.
Vitamin B comes in many forms including riboflavin, thiamin, niacin and others. Vitamin B is important for many bodily functions including red blood cell formation, making hormones, processing the and foods you eat, and the normal functioning of your heart, muscles and nervous system.
Sources: fortified breakfast cereals, beef, chicken, pork, veal, spinach, potatoes, eggs, peanut butter, oranges, orange juice, beans, yogurt, milk, broccoli.
Vitamin C promotes healthy cell development, wound healing, and resistance to infections. It's also an antioxidant which helps protect against heart disease and cancer. Vitamin C enhances iron absorption. Combine an iron-fortified breakfast cereal with some Vitamin C from a glass of orange juice to help your body make the best use of iron.
Sources: sweet peppers, broccoli, brussels sprouts, oranges, orange juice, cauliflower, tomatoes, grapefruit, asparagus, pineapple, spinach, potatoes, lemon juice, limes.
Vitamin D aids in the absorption of calcium, helps to build bone mass and prevents bone loss. It also helps to maintain blood levels of calcium and phosphorus. There are two major forms of Vitamin D: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecaliferol).
Sources: The body makes its own D3 when exposed to sunlight. Some foods are fortified with D3.fortified breakfast cereal, milk, fish (herring, salmon, tuna, oysters, shrimp, mackerel), sunlight.
Vitamin E is needed for normal growth and development. Acts as an antioxidant which may help to protect against heart disease and cancer. Stabilizers cell membranes.
Sources: oils (ie: vegetable oil, salad dressings), fortified breakfast cereals, nuts, peanut butter.
Vitamin K is necessary for normal blood clotting and bone health.
Sources: brussels sprouts, spinach, cauliflower, broccoli, carrots, asparagus, avocado, bell peppers, strawberries, tomatoes, apples, peaches.