Thiamin (vitamin B1)!
Benefits: Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.
Food rich in Thiamin: Pork chops, brown rice, ham, soymilk, watermelons, acorn squash.
Vitamin B3 (Niacin)!
Benefits: Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin
Most common foods containing B3 include chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products.
Vitamin B5 (Pantothenic Acid)!
Benefits: Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin
Most common foods containing B5 include a wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products.
Vitamin B6 (Pyridoxine)!
Benefits: Aids in lowering homocysteine levels and may reduce the risk of heart disease, converts tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function
Most common foods: Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons
Vitamin B12 (Cobalamin)!
Benefits: Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA
Most common foods: Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk
Biotin!
Benefits: Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair
Most common foods: whole grains, organ meats, egg yolks, soybeans, and fish
Vitamin C (Ascorbic Acid)!
Benefits: Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Neutralizing unstable molecules that can damage cells. Bolsters the immune system
Most common foods: Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts
Vitamin Choline!
Benefits: Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats
Most common foods: Many foods, especially milk, eggs, liver, salmon, and peanuts
Folic Acid!
Benefits: Vital for new cell creation. Helps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy.
Most common foods: Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice.
Vitamin E!
Benefits: Acts as an antioxidant, neutralizing unstable molecule that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer’s disease.
Most common foods: Vegetable oils, salad dressings, and margarine made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts
Vitamin D!
Benefits: Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Vitamin D Helps when your teeth and bones are forming as well.
Most common foods: Fortified milk or margarine, fortified cereals, fatty fish
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