 |
| Vitamin |
Best Source |
Function |
| A (fat soluble) |
Dark green and deep orange vegetable and fruit, eggs, and liver. |
Growth and repair of mucous membranes, bone & tooth formation, helps night vision, and immunity. |
| B-1 ! |
Wheat germ, whole grains, dried beans, yeast, liver, and nuts. |
Nerve function, muscle tone, and carbohydrates metabolism |
| B-2* ! |
Green leafy vegetables, whole grains, beans, nuts, and yeast. |
Immunity, regulates metabolism, brain function, and it helps B-6. |
| B-6 ! |
Whole grains, wheat germ, beans, yeast, molasses, and fish. |
Brain function, prevents PMS, carpet tunnel syndrome, and it reduces cholesterol. |
| B-12 |
Eggs, dairy, meat, fortified nutritional yeast, and homemade tempeh. |
Increases mental agility, coordination, nerve function, red blood cell formation, and energy metabolism. |
| Biotin |
Dark green vegetables, egg yolks, healthy intestinal bacteria, and whole grains. |
Protein fat & carbohydrate metabolism, and it helps other B vitamins. |
| Folic Acid |
Leafy vegetables, nutritional yeast, dried beans, and whole grains. |
Red blood cell formation, protein metabolism, growth, and nerve function. |
| Niacin |
Beans, whole grains, nuts, eggs, and fish. |
Protein, carbohydrate & fat metabolism, and blood circulation. |
| Pantothenic acid |
Whole grains, legumes, and meats. |
Energy, vitamin, carbohydrate and fat metabolism. |
| C ! |
Citrus fruit, fresh fruit and vegetables. |
Immunity, heals wounds, collagen formation, and antioxidant. |
| D (fat soluble) |
Sunshine on skin oils (no sunscreen) - 15 min 3 X per week. |
Bone and tooth formation, and calcium metabolism. |
| E* (fat soluble) |
Wheat germ, vegetables oils (unrefined), dark leafy green vegetables, whole grains, sweet potatoes, and almonds. |
Antioxidant, maintains cell membranes and nerves, red blood cell formation, hormones, and protects the vitamin A. |
| K |
Green leafy vegetables, whole grains, fruit, healthy intestinal bacteria, soybeans, and alfalfa sprouts. |
Blood clot formation. |
| Lecithin |
Whole grain, unrefined oils, eggs, and liver. |
Cholesterol metabolism, brain and nerve function, and liver function. |
* Light Sensitive
! Fresh is best; these can be destroyed by cooking
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