Vitamins: What They Do and Where to Get Them

Vitamin A: Good for vision, bone growth, reproduction, cell division and cell differentiation. Where to get it: Whole eggs, milk, liver, carrots, cantaloupes, sweet potatoes and spinach. Vitamin C: Basic antioxidant. Where to get it: Almost all fruits and vegetables, citrus fruits and juices. Vitamin D: Helps bones by promoting calcium absorption. Where to get it: Sun Exposure. Also fortified milk, and cod liver oil, salmon, mackerel, tuna, sardines. Vitamin E: An antioxidant that may protect against cardiovascular disease and cancer. Where to get it: Vegetables oils. Almonds, peanut butter, green leafy vegetables. Thiamin: Helps the body convert food, especially carbohydrates into energy. Where to get it: Fortified grains, breads, cereals, pork products, beans. Riboflavin: Primarily helps the body convert food into energy. Where to get it: Dairy products, whole grains, and fortified breads, and cereals, organ meats. Niacin: Helps convert food, protein, carbs and fat, into energy. Where to get it: Meat, fish, poultry. Whole grains, and enriched breads and cereals. Vitamin B6: Helps in protein metabolism, red cell metabolism, nervous immunes systems. Where to get it: Fortified cereals, beans, bananas, meat, poultry, fish, oatmeal, spinach, tomato juice. Folate(Folic Acid): Helps make building blocks of cells. Needed to help make DNA. Where to get it: Leafy green vegetables like spinach and turnip greens, fruits, dried beans, peas. Vitamin B12: Helps maintain healthy nerve cells and red blood cells. Needed to help make DNA. Where to get it: Liver, beef, fortified breakfast cereals, salmon, trout, mollusks. Pantothenic acid: Helps convert food, especially fatty acids, into energy. Where to get it: Virtually all foods. Meat, fish and poultry, whole grains, enriched breads and cereals; egg yolks, broccoli and other vegetables. Calcium: Good for the bones and teeth. Helps muscles, blood vessels, hormones, enzymes and nervous systems. Where to get it: Milk, cheese, yogurt, Chinese cabbage, kale, broccoli, fortified juices, tofu and cereals. Iron: Helps oxygen transport, cell growth and differentiation. Where to get it: Chicken liver, oysters, beef, clams, turkey oatmeal, soybeans, lentils, beans. Magnesium: Good for muscles, nerves, heart, heart, immune system and bones. Where to get it: Green vegetables, halibut, almonds, cashews. Soybeans, spinach, cereal, oatmeal. Zinc: Supports immune system, helps heal wounds, helps sense of taste and smell. Where to get it: Oysters, red meat, poultry, beans, nuts, whole grains, fortified cereals.

Not your Typical Diet Pill

Supplements & Vitamins

Supplements & Vitamins