Vitamins – some info

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

2 thoughts on “Vitamins – some info

  1. Julia Holden 22/10/2019 — 20:02

    Brilliant!! Thank you. This will really help with my exam revision!! Julia x

    Sent from my iPhone

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    1. thenutritionyogi 24/10/2019 — 08:08

      You’re very welcome. I’ve actually added a PDF download of the table so you can save it!

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