List Of Vitamins
List of Vitamins: Source and Role
Even the most marginally health conscious person knows that there are a list of vitamins that are critical for the human body to function normally. Eating well with an awareness that we are providing our body what it needs to function properly can make adults and children more responsible in their choices. It also works better than just saying no to junk food. It helps to educate ourselves about why some foods are good for us while others are not.
These vitamins are found in many natural sources and an awareness of what they do for the body and where they can be found will help all of us become better about our nutritional choices.
Name |
Role |
Natural Source |
Recommended Dosage |
Vitamin A |
Central to good eye health and is needed for all growth and development including that of bones. Beta carotene is also useful as a healing agent and it is a well-known antioxidant. |
Yellow and orange fruits such as pumpkins and carrots and yams; greens and beets and tuna and eggs. |
5,000 to 50,000 International Units |
Vitamin B1 (Thiamine) |
B1 is essential for regular functioning of the nerves and it aids with energy production through facilitating carbohydrate metabolism. |
Beans, fresh peas, oranges, whole grains, leans meats, rice bran, wheat germ, poultry and fish |
5 to 300 milligrams |
Vitamin B2 (Riboflavin) |
It is important for drawing energy from the processing of food and it also helps with red blood cells formation. 25 - 300mg |
Poultry, fish, dairy, leafy greens and grains and cereals |
25-300 milligrams |
Vitamin B3 |
It helps the body get the energy from processing carbohydrates, proteins and fats. It is also good for skin health. |
Tuna, chicken breast, veal, beef, liver, eggs, cheese, fish, peanuts, cereals and breads, carrots, broccoli, tomatoes, potatoes and brewer’s yeast |
25-300 milligrams |
Vitamin B5 (Pantothenic Acid) |
Helps synthesize substances in the human body and also plays a role in generating energy from food.10 - 300 mg |
Legumes, fish, lean meats and whole grains |
10 to 300 milligrams |
Vitamin B6 |
Plays crucial role in normal functioning of the nervous system and helps with protein metabolism. Helps synthesis of red blood cells and hormones. |
Bananas, chicken. Whole grains, cereals and fish |
200 to 300 milligrams |
Vitamin B9 |
Helps with synthesis of protein and DNA and is needed for red blood cell formation |
Beans, split peas, leafy vegetables, bran, brown rice, cheese, milk, fortified cereals, oranges, mushroom, beef, liver, tuna and pork |
400 to 1200 milligrams |
Vitamin B 12 |
Critical for normal growth; good nervous system and red blood cells production; also needed for breaking down fatty acids.25 - 500 mg |
Dairy, ham, beef, liver, tuna, herring, crab, cooked oysters and clams |
25 to 500 milligrams |
Vitamin C |
Needed for healthy teeth, bones and connective tissue. It is an antioxidant that helps the body absorb vitamins. 60 - 5,000 mg |
Oranges, lemons and other citrus fruits, strawberries, radishes, onion, collard greens, broccoli and watercress |
60 to 5000 milligrams |
Vitamin D |
Plays a major role in bone development and good dental health; it helps the absorption of phosphorous and calcium |
Milk, cereals, salmon, sardines, herring, tuna, liver, cod liver oil, margarine and plenty of exposure to the rays of the sun |
400 to 800 International Units |
Vitamin E |
Needed for normalcy of red blood cells and for health of all body cells. It is an antioxidant. |
Nuts, spinach, wheat germ, whole grains and sunflower seeds. |
30 to 1200 International Units |
Vitamin H (Biotin) |
Helps synthesis of proteins and fats and in metabolism of carbohydrates. |
Nuts and legumes |
.3 to 1 milligram |
Vitamin K |
Essential for clotting of blood. |
Broccoli, spinach, kale and cauliflower |
80 microgram |