The Functions and Food Sources of the Major Vitamins.

Vitamins are chemicals which we need in relatively small amounts, to grow and remain healthy. Some are needed in only a few thousandths, or even millionths of a gram each day.

Their role is to take part in the chemical reactions of metabolism. The lack of a vitamin causes the reaction in which it takes part to slow down. Since most metabolic reactions are part of long sequences of events, an alteration in the rate of any one of them can have widespread effects on the body.

There follows a list of vitamins and their functions withing the body and also the food sources where we will find the said vitamin.

A

Functions :-

- aids reproductive functions
- improves the body's ability to heal
- improves the vision in dim light
- keeps the skin and bones healthy
- is an antioxidant

Food Sources :-

- green vegetables
- fish
- oils
- eggs
- milk

B1 (Thiamine)

Functions :-

- acts as an antioxidant
- improves mental agility
- enhances circulation
- helps to convert sugar to energy
- optimises cognitive activity and brain function

Food Sources :-

- nuts
- milk
- egg yolks
- legumes
- whole grains
- yeast
- sunflower seeds

B2 (Riboflavin)

Functions :-

- aids in the metabolism of carbohydrates, fats and proteins
- boosts athletic performance
- necessary for red blood cell formation
- promotes healthy skin, hair and nails
- together with vitamin A maintains and improves the mucous membranes in the digestive tract

Food Sources :-

- green vegetables
- milk
- cheese
- fish
- yoghurt
- wheat
- whole grains
- yeast
- liver, kidney and heart
- nuts

B3 (Niacin)

Functions :-

- aids in cell respiration
- improves circulation
- maintains healthy skin
- memory enhancer
- reduces blood pressure

Food Sources :-

- fish
- eggs
- dairy products
- legumes
- organ meats
- poultry
- whole grains
- meat

B5 (Pantothenic Acid)

Functions :-

- aids in vitamin utilisation
- aids the manufacture of red blood cells
- encourages healing

Food Sources :-

- dairy products
- organ meats
- poultry
- vegetables
- eggs
- fish
- nuts
- sweet potatoes

B6 (Pyridoxine)

Functions :-

- acts as a natural diuretic
- aids absorption of B12
- alleviates nausea
- boosts ammunity
- helps to control diabetes
- needed for normal brain function
- promotes healthy skin

Food Sources :-

- fruits
- vegetables
- eggs
- fish
- brown rice
- potatoes
- legumes
- poultry
- tuna
- whole grains
- yeast

B9 (Folic Acid)

Functions :-

- builds up babies resistance to infection
- involved in protein metabolism
- improves skin condition
- helpful in the treatment of heart disease

Food Sources:-

- green leafy vegetables
- root vegetables
- meat
- citrus fruits
- eggs
- cheese
- bananas
- whole grains

B12 (Cobalamin)

Functions :-

- aids synthesis of protein
- assists energy metabolism and immune function
- increases energy
- promotes healthy growth in children

Food Sources :-

- milk
- dairy products
- seafood
- meat
- liver
- eggs

B15 (Pangamic Acid)

Functions :-

- acts to detoxify poisons and free radicals
- extends life span of cells
- helps synthesize proteins
- lowers cholesterol

Food Sources :-

- brown rice
- sesame and pumpkin seeds
- whole grains

C

Functions :-

- helps wounds to heal
- maintains healthy gums and teeth
- maintains healthy growth and repair of body tissues
- boosts immunity

Food Sources :-

- fresh fruits
- fresh vegetables
- potatoes

D

Functions :-

- enhances immunity
- necessary for growth
- necessary for thyroid function
- aids absorption of phosphorus and calcium

Food Sources :-

- butter
- cheese
- eggs
- fish
- oatmeal
- yoghurt
- tuna
- sweet potatoes

E

Functions :-

- accelerates healing
- boosts immunity
- improves oxygen utilisation

Food Sources :-

- eggs
- leafy greens
- organ meats
- nuts
- seeds
- vegetables oils
- whole grains

H (Biotin)

Functions :-

- aids in cell growth and replication
- aids in fatty acid production
- aids in utilisation of other B complex vitamins
- involved in energy metabolism
- promotes healthy hair
- strengthens nails

Food Sources :-

- egg yolks
- bananas
- fruits
- cheese
- poultry
- walnuts
- whole grains
- saltwater fish
- milk
- liver(beef)
- kidneys

K

Functions :-

- aids in converting glucose into glycogen for storage in the liver
- aids in promoting longevity
- aids bone formation and repair
- helps prevent osteoporosis
- necessary for blood clotting

Food Sources :-

- dark green leafy vegetables
- egg yolks
- oatmeal
- seafood
- whole wheat
- liver
- safflower oil
- soybeans