13 Vital Vitamins

Vitamin A works as an antioxidant protecting your cells against free radical molecules that can cause damage. It also supports vision, bone growth, reproduction, cell functions and your immune system.

Sources of vitamin A include:

• Colorful fruits and vegetables
• Liver
• Milk
• Eggs
• Enriched breads and cereals

Vitamin C works as an antioxidant. It supports healthy skin, bones, and connective tissue and promotes healing.

Sources of vitamin C include:

• Fruits and vegetables: especially citrus, red and green peppers, tomatoes, broccoli and greens
• Enriched juices and cereals

Vitamin D helps your body absorb calcium for healthy bones. It also supports nerve, muscle and immune systems.

Sources of vitamin D include:

• Exposure to sunlight
• Egg yolk
• Saltwater fish
• Liver
• Enriched milk and cereal

Vitamin E works as an antioxidant. It also supports immune system and metabolic processes.

Sources of vitamin E include:

• Vegetable oils
• Margarine
• Nuts, seeds
• Leafy greens
• Enriched cereal

Vitamin K helps make proteins for healthy bones, tissues and blood clotting.

Sources of vitamin K include:

• Green vegetables
• Dark berries
• Bacteria in your intestines

B vitamins help your body get or make energy from food and form red blood cells. B vitamins include:

• B-1 (thiamine)
• B-2 (riboflavin)
• B-3 (niacin)
• B-5 (pantothenic acid)
• B-6
• B-7 (biotin)
• B-12

Sources of B vitamins include:

• Fish, poultry and meat
• Eggs and dairy products
• Leafy green vegetables
• Beans, peas
• Enriched breads and cereals

Folate helps make new cells.

Sources of folate include:

• Leafy green vegetables
• Fruits
• Dried beans and peas
• Nuts
• Enriched breads and cereals