Vitamin Cheat Sheet

Vitamins are often spoken about in pill form. but the truth is we can get all of our nutrients from the food we eat. Here are some common vitamins, their roles in our bodies and what foods you can find them in. Do you think you can get all your vitamins just from the food you currently eat?

Vitamin A

  • Why you need it– for healthy vision, skin, bones, teeth, reproduction.
  • Where you will find it– liver, eggs, fish, milk, carrots, sweet potato, pumpkin, spinach.

B1 (Thiamine)

  • Why you need it- Helps convert food into energy and is vital for nerve function.
  • Where you will find it-Pork, soy, watermelon, tomato, Spinach

B2 (Riboflavin)

  • Why you need it– Helps convert food into energy and supports healthy skin, hair, blood and brain function.
  • Where you will find it-Dairy, meat, green leafy vegetables, Enriched wheat, oysters

B3 (Niacin)

  • Why you need it– Helps convert food into energy and is essential for healthy nervous system.
  • Where you will find it-Beef, chicken, shrimp, avocado, peanuts, tomato, spinach

B6 (Pyridoxine)

  • Why you need it– Helps make red blood cells and improves sleep, appetite and mood.
  • Where you will find it-Chicken tofu, banana watermelon, fish, legumes

B7 (Biotin)

  • Why you need it-Helps convert food to energy and break down glucose
  • Where you will find it– whole grains, eggs, almonds, soybeans, fish.

B9 (Folate)

  • Why you need it– vital for new cell creation and DNA synthesis
  • Where you will find it– Legumes, SPinach, leafy greens, chickpeas, tomato, asparagus.

B12

  • Why you need it– Breaks down fatty acids and amino acids, helps make red blood cells.
  • Where you will find it– Dairy, Beef, Pork, Poultry, Fish, Eggs

Vitamin C

  • Why you need it– Acts as an antioxidant, helps make new cells, and improves immune system
  • Where you will find it– fruit and fruit juices, pepper, broccoli, tomato, spinach

Vitamin D

  • Why you need it– Strengthens and helps form bones and teeth via calcium and phosphorus
  • Where you will find it– Egg Yolk, Fatty fish, Liver, Sunlight

Vitamin E

  • Why you need it– Acts as an antioxidant, helps stabilize cell membrane
  • Where you will find it– Nuts avocado, tofu,whole grains, seeds

Vitamin K

  • Why you need it– essential for blood clotting and helping to regulate blood calcium
  • Where you will find it– Broccoli, Brussel Sprouts, Liver, Leafy Greens

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