Know Your Vitamins

Vitamin A

(retinol and beta-carotene) Barley grass, butter, cabbage, carotenoids (plant origins, converted to A by the body), carrot root, egg yolk, fish, gotu kola, liver, retinol (ready made A, animal origin, alcohol form), retinyl palmitate (ester form of retinol, ester is preponderant in fish liver oils), spirulina, whole milk. Essential for vision, adequate growth, and tissue differentiation. Vitamin A has excellent antioxidant properties, stimulates the production of mucous, and is absorbed by the body 3-5 hours after ingestion.

Vitamin B1

(Thiamine) Asparagus, beef kidney, beef liver, brewer’s yeast, brown rice, dried legumes, garbanzo beans, gotu kola, kidney beans, lamb, milk, navy beans, nuts, pork, poultry, rice bran, rye, salmon, soybeans, spirulina, sunflower seeds, wheat germ, whole grain cereals, yeast. Thiamine hydrochloride, thiamine mononitrate. Plays a key role in the body’s metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles & heart; stabilizes the appetite; promotes growth & good muscle tone.

Vitamin B2

(Riboflavin) Almonds,  asparagus, barley grass, brewer’s yeast, cheese, chicken, eggs, green  leafy vegetables, liver, meat, milk products, organ meats, peppermint  leaves, Senna leaves, spirulina, Wheat germ. Necessary  for carbohydrate, fat & protein metabolism; aids in the formation  of antibodies and red blood cells; maintains cell respiration; necessary  for the maintenance of good vision, skin, nails & hair; alleviates  eye fatigue; promotes general health.

Vitamin B3

(Niacin, Nicotinic acid) Beef liver, brewer’s yeast, chicken white meat, eyebright, feverfew, fish, green leafy vegetables, halibut, hops flowers, lean meats, legumes, liver, milk, nuts, peanuts, pork, poultry, red raspberry leaves, salmon, sunflower seeds, swordfish, tuna, turkey, veal. Niacinamide, nicotinamide are made from niacin. Niacinamide ascorbate is a complex of niacinamide and ascorbic acid. Niacin is formed in the body from tryptophan. Improves circulation and reduces the cholesterol level in the blood; maintains the nervous system; helps metabolize protein, sugar & fat; reduces high blood pressure; increases energy through proper utilization of food; prevents pellagra; helps maintain a healthy skin, tongue & digestive system.

Vitamin B5

(Pantothenic acid) Blue cheese, brewer’s yeast, brain, calcium pantothenate, corn, eggs, heart, kidney, legumes, lentils, liver, lobster, meats, milk, molasses, peanuts, peas, rice, soybeans, sunflower seeds, vegetables, wheat germ, whole grain cereals. D-calcium pantothenate (C5H16NO5)2Ca, calcium salt of pantothenic acid, only the dextro – (D) form has vitamin activity. Participates in the release of energy from carbohydrates, fats & protein, aids in the utilization of vitamins; improves the body’s resistance to stress; helps in cell building & the development of the central nervous system; helps the adrenal glands, fights infections by building antibodies.

Vitamin B6

(Pyridoxine) Avocado, banana, bran, bread, brewer’s yeast, carrrots, chicken, corn, fish, hazelnuts, halibut, ham, herring, legumes, lentils, liver, peanuts, rice, salmon, shrimp, soybean, sunflower seeds, trout, tuna, walnuts, wheat germ, whole grain cereals. Vitamin B6 from nutritional supplements is pyridoxine hydrochloride. Necessary for the synthesis & breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands; helps maintain a proper balance of sodium & phosphorus in the body.

Vitamin B9

(Folic acid/Folate) Barley,  beans, beets, brewer’s yeast, calves’ liver, dark green leafy  vegetables, endive, egg yolks, fruits, garbanzo beans, lentils, orange  juice, peas, rice, soybeans, split peas, sprouts, wheat germ,  whole-wheat bread, yeast. Necessary  for DNA & RNA synthesis, which is essential for the growth and  reproduction of all body cells; essential to the formation of red blood  cells by its action on the bone marrow; aids in amino acid metabolism.

Vitamin B12

(Cobalamin) Beef,  blue cheese, brain, clams, dairy products, eggs, fish, flounder, heart,  herring, kidney, liver, liverwurst, mackerel, milk, sardines,  shellfish, snapper, swiss cheese. Helps  in the formation & regeneration of red blood cells, thus helping  prevent anemia; necessary for carbohydrate, fat & protein  metabolism; maintains a healthy nervous system; promotes growth in  children; increases energy; needed for Calcium absorption. 

Vitamin C

(Ascorbic acid) Acerola  fruit, aloe vera juice, black currant, broccoli, Brussels sprouts,  cabbage, capsicum, cauliflower, citrus fruits, citrus fruits, collards,  currants, grapefruit, guava, kale, lemons, mango, oranges, papayas,  parsley, potatoes, rose hips, spinach, strawberries, sweet peppers,  sweet potatoes, tangerines, tomatoes, watercress. Fermentation of  sorbitol. Essential  for healthy teeth, gums & bones; helps heal wounds, scar tissue,  & fractures; prevents scurvy; builds resistance to infection; aids  in the prevention & treatment of the common cold; gives strength to  blood vessels; aids in the absorption of iron. It is required for the  synthesis of collagen, the intercellular “cement” which holds tissues  together. It is also one of the major antioxidant nutrients. It prevents  the conversion of nitrates (from tobacco smoke, smog, bacon, lunch  meats, & some vegetables) into cancer-causing substances. According  to Dr. Linus Pauling, the foremost authority on Vitamin C, Vitamin C  will decrease the risk of getting certain cancers by 75%. 

Vitamin D

(Calciferol) Butter, cod liver oil, eggs, halibut liver oil, herring, mackerel, meat, milk, salmon, sardines. Cholecalciferol can be produced industrially by the action of ultraviolet light on 7-dehydrocholesterol. Improves absorption and utilization of Calcium and Phosphorus; required for bone and teeth formation; maintains a stable nervous system and normal heart action.

Vitamin E

(Tocopherol) Almonds, apricot oil, corn, corn oil, cottonseed oil, eggs, hazelnuts, leafy green vegetables, margarine, milk, nuts, palm, peanut oil, safflower, seeds, soya, sunflower seeds, walnuts, wheat germ, whole grains. Vitamin E that is produced industrially is derived from natural sources and is obtained by molecular distillation of edible vegetable oil products. Major anti-oxidant nutrient; retards cellular aging due to oxidation; supplies oxygen to the blood which is then carried to the heart and other organs; thus alleviating fatigue; aids in bringing nourishment to cells; strengthens the capillary walls & prevents the red blood cells from destructive poisons; prevents & dissolves blood clots; has also been used by doctors in helping prevent sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions.

Vitamin H

(Biotin) Brewer’s yeast, brown rice, bulgur wheat, butter, calves’ liver, cashews, cereals, cheese, chicken, egg yolk, eggs, green peas, kidney, lentils, liver, mackerel, meats, milk, nuts, oats, peanuts, soybeans, split peas, sunflower seeds, tuna, walnuts. Synthesized industrially from fumaric acid. Synthesized in the body by intestinal bacteria.Promotes healthy nerves, skin and muscles; coenzyme in glucose metabolism and fat synthesis. Aids in the utilization of protein, folic acid, Pantothenic acid, and Vitamin B-12, promotes healthy hair.

Vitamin K

(Phytomenadione) Vitamin K1 is found naturally in plants. Vitamin K2 is synthesized by bacteria in the intestinal tract of humans. Vitamin K3 is synthesized for industrial applications which can be converted into vitamin K2 in the intestinal tract of the body. Natural sources of vitamin K1 consists of broccoli, cabbage, spinach, lettuce, turnip greens, green tea, beef liver, egg yolks, whole wheat, oats, soybeans, potatoes, butter, cheese, asparagus, tomatoes. Vitamin K2 sources are the bacterial flora in the ileum and jejunum. Vitamin K is essential for the blood clotting mechanism that protects the body from bleeding to death from cuts, wounds, and internal bleeding. It is needed for the synthesis of prothrombin, a protein which converts soluble fibrinogen circulating in the blood into very insoluble protein called fibrin, the major component of a blood clot. Vitamin K plays an essential role in the production of carboxyglutamyl residues from the amino acid, glutamic acid.

Vitamin P

(Bioflavonoids) Apricots, bark, black currants, blue and red berries, buckwheat, cherries, elderberry, fruits, grapes, grapefruit, garlic, green tea, green vegetables, hawthorne berry, horsetail, lemons, nuts, oil, oranges, onions, peppers, prunes, rose hips, soy beans, the peels of citrus fruits, and shepherd’s purse.Maintains the resistance of cell and capillary walls to permeation, prevents bruising, and intensify the effect of vitamin C in the body, helps hemorrhages and ruptures in the capillaries and connective tissues and builds a protective barrier against infections. Provides natural antiviral, anti-inflammatory and anti-allergy properties.


(Choline) (Vitamin B Group) Brewer’s yeast, cabbage, calves’ liver, cauliflower, caviar, egg yolk, garbanzo beans, green beans, lecithin, lentils, liver, rice, soybeans, split peas, wheat germ. Very important in controlling fat & cholesterol buildup in the body; prevents fat from accumulating in the liver; facilitates the movement of fats in the cells; helps regulate the kidneys, liver & gallbladder; important for nerve transmission; helps improve memory.


(Inositol) Beans,  brain, brewer’s yeast, calves’ liver, cantaloupe, citrus fruits (except  lemons), garbanzo beans, heart, kidney, lecithin, legumes, lentils,  liver, molasses, nuts, oats, pork, rice, veal, wheat germ, whole grains.  Necessary  for the formation of lecithin; aids in the breakdown of fats; helps  reduce blood cholesterol; helps prevent thinning hair.


(Beta-Carotene) Apricots, Broccoli, Carrots, Melon, Palm Oil, Papaya, Pumpkin, Spinach, Tomatoes.  Necessary  for growth & repair of body tissues; helps maintain smooth, soft  disease-free skin; helps protect the mucous membranes of the mouth,  nose, throat & lungs, thereby reducing susceptibility to infections;  protects against air pollutants; counteracts night-blindness & weak  eyesight; aids in bone and teeth formation. Current medical research  shows that foods rich in Beta Carotene will help reduce the risk of lung  cancer & certain oral cancers. Unlike Vitamin A from fish liver  oil, Beta Carotene is non-toxic.


(Para-aminobenzoic acid) Bran,  brewer’s yeast, brown rice, eggs, fish, kidney, lecithin, liver,  molasses, peanuts, soybeans, sunflower seeds, wheat germ, whole grain,  yogurt. Aids  healthy bacteria in producing folic acid; aids in the formation of red  blood cells; contains sun screening properties; aids in the assimilation  of Pantothenic acid; returns hair to its natural color.