Vitamin

Function

Food Sources (not just for the birds)

Vitamin A

Formation & growth of mucous membranes.

Beef liver, pumpkin, sweet potatoes, carrots,

(Retinol)

growth & reproduction.

butternut squash, mangoes, papayas,

Immune system;protects against cancer.

cantaloupes, turnip greens & spinach.

Vitamin D

Builds bone & beak.

Sardines, mackeral, salmon, 2% fat milk,

(Calciferol)

nerve & muscular sytems.

cornflakes, codliver oil, eggs, wild & white rice

Vitamin E

Anti-oxidant, eyes (retina and blood vessels)

Wheat germ oil, sunflower seed,almonds,

(Tocopherol)

Prevention of heart disease, maintains cell

filberts, spinach

membrane, fertility.

Vitamin K

Blood clotting, bones, regulates calcium level.

Turnip greens,spinach, broccoli,green tea, beef

liver, cauliflower, chickpeas, asparagus, lentils.

Vitamin C

Anti-oxidant,regulates cholesterol levels,

Papayas, citrus, brussel sprouts, broccoli,

(ascorbicacid)

formation of collagen for bones, blood vessels,

green peppers, strawberries, cauliflower,

and scar tissue. Fortifies immune system.

cantaloupe.

Vitamin B1

Cellular functions-especially nerves, maintains

Brewer's yeast, green peas, cornflakes,

(Thiamin)

nervous system functions, processes energy

macaroni, kidney beans, oatmeal

from foods.

Vitamin B2

Growth & development, production and regulation

Brewer's yeast, yogurt, ricotta cheese, cottage

(Riboflavin)

of hormones, generation of new blood cells,

cheese, beet greens, 25 fat milk, buttermilk.

processes energy from foods.

Vitamin B3

Releases energy from carbohydrates, decreases

Chicken breast, tuna (in water), Brewer's yeast,

(Niacin)

blood cholesterol,processes energy from foods,

peaches, pork chops, lamb chops, salmon,

maintains skin, digestive & nervous systems.

mushrooms.

Vitamin B6

Building and breakdown of carbohydrates, central

Beef liver, baked potatoes, salmon, bananas,

(Pyridoxine)

nervous system. Processes protein and fat from

chicken breast, cornflakes, trout, turkey,

food.Makes red blood cells, converts amino acids

Brewer's yeast.

into niacin.

Vitamin B7

Manufacture and breakdown of fats, amino acids,

Eggs, wheat germ oil, Ry-krisps, granola, egg

(Biotin)

and carbohydrates, processes protein and energy

noodles, almonds, pistachios, yellow cornmeal,

from foods, synthesizes fats, feather development.

macaroni, cornflakes.

Vitamin B12

Processes carbohydrates, proteins, and fats

Clams, beef liver, yogurt, sirloin steak, salmon,

(Cyanocobalamin)

maintains nervous system, makes new cells.

tuna in water, lamb chops vegetarian burgers.

Choline

Processes energy, synthesizes various compounds

Beef liver, cauliflower, peanuts, grape juice,

iceberg lettuce, whole milk, oranges, bananas.

Folic acid

Maitains genetic code of cells, regulates cell

Pinto Beans, asparagus, spinach, navy beans,

division and growth.

beef liver, black-eyed peas, turnip greens,

lima beans, kidney beans, broccoli.

Pantothenic acid

Metabolism, stimulates healing of wounds,

Beef liver, mushrooms, salmon, lentils, peas,

processes energy from foods.

potatoes, turkey, pomegranates,chicken breast