Vitamin A

Sweet potato with peel, carrots, spinach, fortified cereals

Necessary for normal vision, immune function, reproduction
Vitamin B1 (Thiamin)
Whole grain, enriched, fortified products; bread; cereals
Allows the body to process carbohydrates and some protein.
Vitamin B2 (Riboflavin)
Milk, bread products, fortified cereals
Key in metabolism and the conversion of food into energy; helps produce red blood cells
Vitamin B3 (Niacin)
Meat, fish, poultry, enriched and whole grain breads, fortified cereals
Assists in digestion and the conversion of food into energy; important in the production of
cholesterol
Vitamin B5 (Pantothenic Acid)
Chicken, beef, potatoes, oats, cereals, tomatoes
Important in fatty acid metabolism
Vitamin B6
Fortified cereals, fortified soy products, organ meats
Important for the nervous system; helps the body metabolize proteins and sugar
Vitamin B7 (Biotin)
Liver, fruits, meats
Helps with the synthesis of fats, glycogen and amino acids
Vitamin B12 (Cobalamin)
Fish, poultry, meat, fortified cereals
Important in the production of red blood cells
Vitamin C
Red and green peppers, kiwis, oranges, strawberries, broccoli
Antioxidant that protects against cell damage, boosts the immune system, forms collagen in
the body
Vitamin D (Calciferol)
Fish liver oils, fatty fish, fortified milk products, fortified cereals; also, formed naturally as a
result of sunlight exposure
Crucial in metabolizing calcium for healthy bones
Vitamin E (alpha-tocopherol)
Fortified cereals, sunflower seeds, almonds, peanut butter, vegetable oils
Antioxidant that protects cells against damage
Vitamin K
Green vegetables like spinach, collards, and broccoli; brussels sprouts; cabbage
Important in blood clotting and bone health

Sourc e : http://www.webmd.com/diet/guide/vitamins-and-minerals-good-foodsources