Nutrient

Possible Benefits

Food Sources
Vitamin A

(Beta Carotene)

 Acts as an antioxidant, to help protect the cells against cancer and other diseases. Aids in the prevention of night blindness and other eye problems; helps heal some skin disorders such as acne. It enhances immunity, may heal gastrointestinal ulcers, is needed for epithelial tissue maintenance and repair and slows the aging process. Helps maintain skin, bones and teeth, and also helps protect against colds, influenza and infections. Apricots, asparagus, beets, broccoli, cantaloupe, carrots, Swiss chard, dandelion greens fish liver oil and liver, garlic, kale, mustard, papayas, parsley, peaches, red peppers, sweet potatoes, spinach, pumpkin, turnip greens and watercress.
Vitamin B12

(Cyanocobalamin)

 Aids in cell formation and cellular longevity and helps prevent anemia. It is also required for proper digestion, absorption of foods, and metabolism of carbohydrates and fats. It prevents nerve damage, and promotes normal growth. Cheese, clams, eggs, kidney, liver, milk, seafood, and tofu.
Vitamin B6

(Pyridoxine)

 Important as a coenzyme in the breakdown and utilization of protein, fats, and carbohydrates. Facilitates release of glycogen for energy from muscles, aids in maintaining sodium and potassium balance, and promotes red blood cell formation. Avocado, bananas, brown rice, cabbage, cantaloupe, carrots, chicken, eggs, fish, meat, peas, spinach, walnuts and wheat germ
Biotin Aids in cell growth, fatty acid production, and the utilization of the B-complex vitamins. Promotes healthy hair and skin, nerve tissue, and bone marrow. Essential for proper body chemistry. Cooked egg yolk, salt-water fish, meat milk, poultry, soybens, whole grains and yeast.
Vitamin C

(Ascorbic Acid)

 An antioxidant required for tissue growth and repair, it helps in healing of burns, and fights infection. Essential in the formation of collagen, it protects against blood clotting and bruising, and enhances immunity. Asparagus, avocados, broccoli, Brussels sprouts, cantaloupe, collards currants, grapefruit kale, lemons, mangos, onions, oranges, parsley, green peas, pineapple, radishes, spinach, strawberries tomatoes, and watercress.
Choline Needed for nerve transmission, gallbladder regulation and liver function. Minimizes excess fat in the liver, and aids in hormone production. Enhances brain function and memory and is beneficial for disorder of the nervous system. Egg yolks, legumes, meat, milk, and whole grain cereals.
Vitamin D Necessary for normal growth and development, especially in bones and teeth in children. Required for calcium and phosphorus absorption and utilization. Helps prevention and treatment of osteoporosis, and rickets, and enhances immunity. Butter, dairy products fortified with vitamin D, fish liver oils, egg yolk, liver, oatmeal, salmon, sweet potatoes, and vegetable oils.
Vitamin E An antioxidant that helps prevent cancer and cardiovascular disease. It improves circulation, repairs tissue, and promotes normal clotting and healing. Prevents cell damage by preventing the formation of free radicals, reduces blood pressure, aids in prevention of cataracts, and retards aging. Brown rice, dry beans, eggs, milk, oatmeal, organ meats, sweet potatoes, whole grains, dark leafy vegetables, nuts and seeds.
Folic Acid Necessary for proper brain function, needed for energy production and the formation of red blood cells. Important for healthy cell division and replication. Barley, beans, beef, bran, brown rice, cheese, chicken, dates, green leafy vegetables, liver, milk, oranges, split peas, pork, salmon, tuna, wheat germ, whole grains and yeast
Inositol Vital for hair growth, helps prevent hardening of the arteries and helps fat and cholesterol metabolism. Citrus fruits, meat, milk, molasses, nuts, vegetables, whole grains and yeast.
Lecithin Breaks down cholesterol and fats in the blood, allowing them to be effectively utilized by the cells of the body. Egg yolks, soy beans, corn fish.
Niacin

(Vitamin B3)

 Necessary for proper circulation and healthy skin. Aids in the functioning of the nervous system and the metabolism of carbohydrates, fats, and proteins. Promotes normal appetite and digestion. Beef, broccoli, carrots, cheese, corn flour, eggs, fish, milk, pork, potatoes, tomatoes, and whole wheat.
PABA

(Para-Aminobenzoic Acid)

 An antioxidant which acts as a coenzyme in the breakdown and utilization of protein, and assists in the formation of red blood cells. Important in the health of the skin and intestines. Kidney, liver, molasses, and whole grains.
Pantothenic Acid Can improve body's ability to withstand stress. Important in the production of the adrenal hormones and formation of antibodies, aids in vitamin utilization and helps to convert fats, carbohydrates, and proteins into energy. Beans, beef, eggs, salt-water fish, mother's milk, pork, fresh vegetables, and whole wheat.
Riboflavin

(Vitamin B2)

 Necessary for red blood cell formation, antibody production, cell respiration, and growth. Important for maintenance of good vision, skin, nails, and hair. Beans, cheese eggs, fish, meat, milk, poultry, spinach, and yogurt.
Vitamin B1

(Thiamine)

 Enhances circulation and assists in the production of hydrochloric acid, blood formation, and carbohydrate metabolism. Necessary for normal muscle tone of the intestines, stomach, and heart. Asparagus, broccoli, dried beans, brown rice, egg yolks, fish, organ meats, peanuts, peas, pork, poultry, soybeans, wheat germ, and whole grains.