Vitamins

Vitamin D

.One main benefit: essential for normal bone and tooth development Good sources: Exposure to ultraviolet B (UVB) through sunlight or other sources causes vitamin D to be produced in the skin. Also found in fatty fish, eggs, beef liver, and mushrooms

Vitamin C

One main benefit: boost immunity. Found in Citrus fruits. Good sources include: fruit and vegetables. The Kakadu plum and the camu camu fruit have the highest vitamin C contents of all foods. Liver also has high levels. Cooking destroys vitamin C.

Vitamin B1 (thiamine)

One main benefit: contributes to a good appetite Good sources include: yeast, pork, cereal grains, sunflower seeds, brown rice, whole-grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, and eggs.

Vitamin K

One main benefit: essential for blood (K) clotting. Good sources include: leafy green vegetables, avocado, kiwi fruit. Parsley contains a lot of vitamin K.

Niacin (B3)

One main benefit: essential for eNergy production. Good sources include: liver, heart, kidney, chicken, beef, fish (tuna, salmon), milk, eggs, avocados, dates, tomatoes, leafy vegetables, broccoli, carrots, sweet potatoes, asparagus, nuts, whole-grains, legumes, mushrooms, and brewer's yeast.

Vitamin B2 (Riboflavin)

One main benefit: helps keep skin healthy Good sources include: asparagus, bananas, persimmons, okra, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans

Vitamin E

One main benefit: may slow the Effects of aging. Good sources include: Kiwi fruit, almonds, avocado, eggs, milk, nuts, leafy green vegetables, unheated vegetable oils, wheat germ, and whole-grains.

Vitamin B12

One main benefit: necessary for the production of red blood cells and normal growth. Good sources include: fish, shellfish, meat, poultry, eggs, milk and dairy products, some fortified cereals and soy products, as well as fortified nutritional yeast.

Folic acid

One main benefit: prevents birth deFects Good sources include: leafy vegetables, legumes, liver, baker's yeast, some fortified grain products, and sunflower seeds. Several fruits have moderate amounts, as does beer.

Vitamin A

One main benefit: strengthens tooth (A) enamel. Good sources include: Liver, cod liver oil, carrots, broccoli, sweet potato, butter, kale, spinach, pumpkin, collard greens, some cheeses, egg, apricot, cantaloupe melon, and milk.