Vitamins Cheat Sheet

VITAMINS what they do and which foods they are in A (Retinol) Supports vision, skin, bone and tooth growth, immunity and reproduction mango carrots butternut squash pumpkin broccoli beef liver B1 (Thiamin) Supports energy metabolism and nerve function watermelon tomato spinach soy milk lean ham, pork chops sunflower seed B2 (Riboflavin) Supports energy metabolism, normal vision and skin health spinach broccoli mushroom milk egg liver oysters clams B3 (Niacin) Supports energy metabolism, skin health, nervous system and digestive system spinach potatoes tomato lean ground beef chicken breast shrimp tuna (canned in water) liver B6 (Pyridoxine) Amino acid and fatty acid metabolism, red blood cell production banana watermelon tomato potatoes broccoli spinach chicken breast white rice B12 Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance milk meats poultry fish egg shellfish C (Ascorbic Acid) Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance mango orange lemon grapefruit strawberries kiwi spinach broccoli red bell peppers snow peas tomato Promotes bone mineralization fortified milk egg yolk liver fatty fish self-synthesis via sunlight Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization polyunsaturated plant oils avocado cod shrimp tofu wheat sunflower seed Synthesis of blood-clotting proteins, regulates blood calcium spinach broccoli brussels sprouts leafy green vegetables liver Folate Supports DNA synthesis and new cell formation tomato broccoli spinach asparagus okra green beans black-eyed peas Biotin Pantothenic Acid Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis Supports energy metabolism widespread in foods widespread in foods Produced by Oil, sugar, salt Milk © Lifehack Fruit Egg, beans, meat, fish Vegetables Grains Lifehack.org ш