Nutrition Articles & Resources

VitaminNameTypeFunctionFoods we get it from
Vitamin ARetinolFat Soluble
Vitamin A is one of the most important vitamins for human health. It is essential for vision, cellular growth and bone development. Cod Liver oil, egg yolk, fish, milk, cantaloupe, carrots, broccoli, and leafy green vegetables.
Vitamin B-1ThiamineWater SolubleNecessary for the body to break down and use carbohydrates, fats and proteins (macronutrients) from food. It also helps to produce energy from these nutrients.Fortified breakfast cereals, pork
fish, beans, lentils, green peas.
enriched cereals, breads, noodles, rice, sunflower seeds, yogurt, and salmon.
Vitamin B-2RiboflavinWater SolubleVitamin B2 is necessary for the body to break down food into energy. It also helps the body use other vitamins and minerals, including folic acid and vitamin B12.Organ meats, such as liver and kidney; dairy products, such as milk, yogurt, and cheese; meat, poultry, and fish; fortified cereals; and green vegetables, such as broccoli and spinach.
Vitamin B-3NiacinWater SolubleIt is important for the metabolism of food and for the maintenance of healthy skin, hair, eyes, and liver. Niacin also helps to release energy from food.It is found in many foods, including meat, fish, poultry, nuts, and legumes. It is also available as a supplement.
Vitamin B-5Pantothenic AcidWater SolubleImportant in the synthesis of fatty acids, carbohydrates, and proteins. It also helps with the Kreb's cycle, which is responsible for energy production in the body. Necessary for the formation of red blood cells and steroid hormones.Vitamin B5 is found in chicken, beef, pork, fish, eggs, legumes, nuts and whole grains. It is also available as a dietary supplement.
Vitamin B-6PyridoxineWater SolublePyridoxine helps the body turn food into energy. It also helps form new proteins from amino acids and is needed for the production of red blood cells. It aids in nervous system functioning.Beneficial foods include organ meats like liver and kidney, legumes, soybeans, lentils, whole grains, brown rice, wheat bran, green vegetables, broccoli and spinach, nuts and seeds like sunflower seeds and pistachios.
Vitamin B-7BiotinWater SolubleHelps covert food into energy and regulate blood sugar levels. It supports the health of the hair, skin, and nails. A deficiency in biotin can cause hair loss, skin lesions, and a weakened immune system.Best sources of biotin include nuts, seeds, legumes, and some fruits and vegetables. Biotin is also available as a dietary supplement.
Vitamin B-9Folic Acid/FolateWater SolubleVitamin B-9 is necessary for the metabolism of amino acids and synthesis of DNA and RNA. It also plays a role in the production of red blood cells, tissue growth and regeneration of muscle tissue.Leafy green vegetables, legumes, nuts and seeds. Broccoli, spinach, asparagus, peanuts, and sunflower seeds.
Vitamin B-12CyanocobalaminWater SolubleIt is important for the production of red blood cells, DNA synthesis, and energy production. It also helps to keep your nervous system healthy.Vitamin B-12 can be found in foods like meat, poultry, fish, eggs, and dairy products. It is also available in supplement form.
Vitamin CAscorbic acidWater SolubleIt helps the body form and maintain connective tissues. It also aids in keeping teeth and gums healthy, as well as repairing wounds. Additionally, Vitamin C is an antioxidant which fights off harmful toxins. It supports the immune system by helping to create white blood cells.Foods that are high in vitamin C include citrus fruits, such as oranges and grapefruit; green vegetables, such as broccoli and kale; and strawberries. Other good sources of vitamin C include bell peppers, tomatoes, and kiwifruit.
Vitamin D2ErgocalciferolFat SolubleVitamin D2 is responsible for regulating levels of calcium and phosphate in the body, which are necessary for healthy bones, teeth, and muscles. It also helps the body to use other vitamins and minerals.Vitamin D2 comes mainly from plant sources, including mushrooms that have been exposed to ultraviolet (UV) light. Mushrooms provide the most natural form of Vitamin D2.
Vitamin D3CholecalciferolFat SolubleHelps the body absorb calcium and phosphorous from food. These minerals are essential for building bones and teeth. Vitamin D3 also helps to regulate the levels of calcium and phosphorous in the blood, which can improve heart function,reduce inflammation, improve the immune system and mood.There are many great food sources of Vitamin D3, including fatty fish like salmon and mackerel, beef liver, cheese, egg yolks, and mushrooms. Vitamin D3 is also available as a supplement,
Vitamin E
TocopherolFat SolubleThe function of Vitamin E in the body is to protect cells from damage. It does this by acting as an antioxidant, which means that it helps to neutralize harmful toxins called free radicals. Vitamin E can also help to improve circulation and keep the skin healthy.

Good food sources of vitamin E include olive oil, avocado oil, and nuts, and seeds including almonds, pecans, pumpkin, and sunflower seeds.
Vitamin K1PhytonadioneFat SolubleK1 is responsible for the transport of potassium ions across cell membranes. It helps maintain the balance of potassium levels in the body, which is important for nerve and muscle function. K1 also helps regulate blood pressure and heart rate.Food sources include leafy green vegetables, broccoli, cauliflower, Brussels sprouts, asparagus, liver, egg yolk and cheese.
Vitamin K2MenaquinoneFat SolubleImportant for keeping bones healthy and strong. It helps the body to use calcium effectively, Vitamin K2 may also help protect against heart disease by preventing calcification of the arteries.The best food sources of vitamin K2 are fermented foods such as natto, cheese, and sauerkraut. Other good sources include beef liver, chicken liver, and egg yolks. Vitamin K2 is also found in some plant foods, such as certain vegetables and fruits.