I drew up a little ‘cheat sheet’ to help me remember more information about vitamins – their chemical names, functions, food sources. Thought I’d share it on here in case any of your had any interest in micronutrients or just want to learn a little more!
| Vitamin | Chemical Name | Role | Sources |
| Vitamin A | Retinol/Carotene | Formation and maintenance of skin and hair, helps bone growth. | Yellow/orange fruits and veggies, dark leafy greens, dairy products Top 3: Sweet Potato, Carrot, Tuna |
| Vitamin B1 | Thiamine | Helps with energy release from carbohydrate metabolism and with growth and muscle tone. | Meat, rice/pasta, whole grains Top 3: Lean pork chop, Salmon, Flaxseed |
| Vitamin B2 | Riboflavin | Helps with energy release from macronutrient metabolism. | Whole grains, dark leafy greens, milk, eggs Top 3: Lean beef steak, Tofu, Milk |
| Vitamin B3 | Niacin | Involved in macronutrient metabolism. | Meat, fish, nuts, potatoes, dairy products, eggs Top 3: Tuna, Lean chicken breast, Lean pork chop |
| Vitamin B5 | Pantothenic Acid | Releases energy from fats and vegetables. | Lean meats, whole grains, legumes Top 3: Mushrooms, Salmon, Avocado |
| Vitamin B6 | Pyridoxine | Aids in metabolism of protein and builds body tissue. | Fish, lean meats, dried beans, whole grains Top 3: Salmon, Lean chicken breast, Tofu |
| Vitamin B7 | Biotin | Involved in macronutrient metabolism. | Cereals/grains, yeast, legumes Top 3: Eggs, Almonds, Cauliflower |
| Vitamin B9 | Folate (Folic Acid – synthetic form) | Aids genetic material development and is involved in red blood cell production. | Dark leafy greens, dried peas, beans and lentils Top 3: Edamame, Lentils, Asparagus |
| Vitamin B12 | Cobalamin | Aids cell development, nervous system functioning and the metabolism of protein and fat. | Meat, milk products, seafood Top 3: Clams, Liver, Fish Vegan – Nutritional Yeast |
| Vitamin C | Ascorbic Acid | Essential for structure of bones, cartilage, muscles and blood vessels. Helps maintain capillaries and gums and aids in absorption of iron. | Citrus fruits, berries, vegetables Top 3: Guavas, Bell Peppers, Kiwifruit |
| Vitamin D | Calciferol | Aids bone formation, helps heart and nervous system function. | Fish, eggs, butter, fortified milk and margarine Top 3: Salmon, Mushrooms, Fortified Milk and Non-dairy Products |
| Vitamin E | Tocopherol | Protects blood cells, body tissue, and essential fatty acids from harmful destruction in the body. | Multigrain cereals, nuts, vegetable oils, dark leafy greens Top 3: Sunflower Seeds, Almonds, Avocados |
| Vitamin K | Menadione | Essential for blood clotting. | Dark leafy greens, fruit, dairy, grains Top 3: Kale, Broccoli, Brussel Sprouts |
Brilliant!! Thank you. This will really help with my exam revision!! Julia x
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You’re very welcome. I’ve actually added a PDF download of the table so you can save it!