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Your Vitamin Needs

To ensure that your body functions at an optimal level you need to ensure that you are feeding it everything that it needs. As you read through the list of
vitamins listed below you will start to notice that these can only be found in real foods, such as meat, fruit and vegetables. The more processed food you eat, the less likely you are to be meeting your daily requirements:

Vitamins - 13 in total

1. Vitamin A
Needed for: Healthy eyes, skin and bones
Food Sources: Milk, cheese, butter, liver, eggs, dark green leafy vegetables,
deep orange fruits and vegetables

2. Vitamin B6
Needed for: Forming red blood cells, maintaining a healthy nervous system
Food Sources: Meat, poultry, fish, whole grains, enriched bread and cereal, legumes, green and leafy vegetables

3. Vitamin B12
Needed for: Forming new cells, maintaining a healthy nervous system
Food Sources: Meat, poultry, fish, eggs, milk, cheese

4. Vitamin C
Needed for: Helps with wound healing, strengthens resistance to infection
Food Sources: Citrus fruits, broccoli, tomatoes, melons, dark green leafy vegetables, cabbage, strawberries, potatoes

5. Vitamin D
Needed for: Strong bones and teeth
Food Sources: Milk, eggs, liver
Natural Sources: Sunlight

6. Vitamin E
Needed for: Healthy body cells
Food Sources: Vegetable oils, green vegetables, whole-grain products, egg yolk

7. Vitamin K
Needed for: Blood Clotting
Food Sources: Green leafy vegetables, cabbage, cauliflower, liver

8. Thiamin
Needed for: Creating energy, healthy nerves, tissue, and muscles
Food Sources: Pork, organ meats, legumes, nuts, whole grains, enriched cereal

9. Riboflavin
Needed for: Energy metabolism; healthy skin, supports vision
Food Sources: Dairy products, dark green leafy vegetables, whole grains and enriched bread and cereal

10. Niacin
Needed for: Energy metabolism; healthy skin, nervous and digestive system
Food Sources: Meat, milk, eggs, poultry, fish, whole grains, enriched bread and cereal, nuts

11. Folate
Needed for: Building new cells in the body
Food Sources: legumes, liver, leafy green vegetables, beans, nuts

12. Biotin
Needed for: breakdown of fat in the body and transport of energy and protein
Food Sources: Liver, egg yolk, green vegetables

13. Pantothenic Acid
Needed for: Creating energy in the body
Food Sources: Meats and eggs