Vitamin Information

Nutrient

Function

Sources

Vitamin A
(RDI 5,000 I.U.)

For healthy glands, hair, bone growth and vision. Helps fight infection. Antioxidant.

Fish liver oil, liver, dairy products. Green and yellow vegetables are natural sources of beta carotene

Vitamin B-1
(Thiamine)
RDI 1.5 mg

Growth, appetite, digestion, energy production, carbohydrate, metabolism. Muscle tone.

Green vegetables, corn, potatoes, oats, rice, plums, raisings, nuts, yeast, ham

Vitamin B-2
(Riboflavin)
RDI 1.7 mg

For good skin, hair, vision, and fetus development. Helps oxidation reduction systems.

Liver, cheese, milk, eggs, avocados, green & yellow vegetables, grains, nuts

Vitamin B-3
(Niacin)
RDI 20 mg

Helps carbohydrate metabolism, fat synthesis, digestive & nervous systems.

Liver, beef, fowl, fish, avocados, cheese, grains, nuts, prunes, potatoes

Vitamin B-5
(Pantothenic Acid)
RDI 10 mg

Helps protein, carbohydrate and fat metabolism. Important for healthy skin and digestion.

Beef, chicken, liver, eggs, salmon, clams, royal jelly, rice, avocados, grains, nuts

Vitamin B-6
(Pyridoxine)
RDI 2 mg

Helps protein, carbohydrate and fat metabolism. Essential for red blood cells, nerve tissue and antibodies.

Beef, chicken, liver, fish, bananas, green vegetables, grains, tomatoes, nuts

Vitamin B-12
(Cyanocobalamin)
RDI 6 mcg

Essential for function of all body cells, nerve cells, brain cells, and protein / fat synthesis.

Beef, liver, egg yolks, crab, clams, sardines, salmon, oysters, herring

Vitamin C
(Ascorbic Acid)
RDI 60 mg

Growth, wound-healing, bone, cartilage and tooth formation, collagen synthesis, iron absorption. Antioxidant.

Citrus fruits, strawberries, tomatoes, horseradish, cabbage, green vegetables

Vitamin D
RDI 400 I.U.

Essential for bones, teeth, body tissue, and cartilage. Prevents rickets. Helps the heart, nervous system & blood-clotting.

Fish liver oils, egg yokes, butter, milk, tuna, mackerel, herring, sardines, sunlight

Vitamin E
(Tocopherol)
RDI 30 I.U.

Important for, maintaining, skin collagen, cardiac & skeletal health,muscle metabolism. Antioxidant.

Vegetable oils, legumes, grains, green vegetables, nuts, seeds, cabbage, yeast

Folic Acid
RDI 400 mcg

Essential for red blood cells, amino acid metabolism, synthesis of choline and nucleic acid. Part of B-complex.

Liver, grains, nuts, yeast, green leafy vegetables, dry legumes

Biotin
(Biotin)
RDI 300 mcg

Important for growth, skin, hair, nerves, bone marrow, oil glands. Helps to metabolize fats, proteins & carbohydrates.

Beef, liver, royal jelly, nuts, eggs, chicken, soybeans, sardines, yeast, milk

Vitamin K
RDI 80 mcg

Helps blood-clotting, growth, electron transport mechanisms.

Liver, egg yolks, soybeans, tomatoes, strawberries, cabbage, spinach, potatoes