Vitamins are essential nutrients that serve various functions in the body. Vitamin A supports growth, immune function and vision. Sources include liver, orange, yellow fruits and leafy vegetables. Vitamin B1 is necessary for basic health and is found in pork, oats, rice and eggs. Vitamin B2 is part of cofactors that activate other vitamins and is in dairy, bananas and beans. Vitamin C is an antioxidant that aids wound healing and is abundant in fruits and vegetables.

1. Essential Vitamins
Vitamin Use Source
Vitamin A Growth and
development,
maintenance of the
immune system,
good vision
Liver, orange, ripe
yellow fruits, leafy
vegetables, carrots,
pumpkin, squash,
spinach, fish, soya
milk, milk
Vitamin B1 Essential nutrient
for basic health
Pork, oatmeal, brown
rice, vegetables,
potatoes, liver, eggs
Vitamin B2 Central component
of the cofactors
FAD and FMN,
activation of other
vitamins
Dairy products,
bananas, popcorn,
green beans,
asparagus
Vitamin B3 Treats high
cholesterol and
niacin deficiency
Meat, fish, eggs,
many vegetables,
mushrooms, tree
nuts
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2. Essential Vitamins
Vitamin Use Source
Vitamin B5 To synthesize /
metabolize
coenzyme-A,
proteins, fats and
carbohydrates
Meat, broccoli,
avocados
Vitamin B6 Serves as a coenzyme
in many enzyme
reactions in amino
acid, glucose, and
lipid metabolism
Meat, vegetables,
tree nuts, bananas
Vitamin B7 For synthesis of
fatty acids, isoleucine,
valine, and in
gluconeogenesis
Raw egg yolk, liver,
peanuts, leafy green
vegetables
Vitamin B9 Prevents neural tube
defects (NTDs)
during pregnancy
and treats anemia
Leafy vegetables,
pasta, bread, cereal,
liver
Vitamin B12 Normal functioning
of the brain and
nervous system,
formation of red
blood cells, involved
in the metabolism
of every cell of the
human body
Meat, poultry, fish,
eggs, milk
Vitamin C Essential nutrient,
cofactor in enzymatic
reactions, assists
wound-healing,
prevens bleeding
from capillaries
Many fruits and
vegetables, liver
Vitamin D Prevents rickets /
osteomalacia
Fish, eggs, liver,
mushrooms
Vitamin E Antioxidant,
enzymatic activity
regulator, protects
lipids and prevents
the oxidation of
polyunsaturated
fatty acids
Many fruits and
vegetables, nuts,
seeds
Vitamin K Synthesis of
proteins for blood
coagulation that
the body needs for
controlling binding
of calcium in bones
and other tissues
Leafy green
vegetables like
spinach, egg yolks,
liver