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| Vitamin | Type | Functions | Sources |
|---|---|---|---|
| Vitamin A (Retinol) | Fat-soluble | - Promotes good vision (especially night vision) - Supports immune function - Maintains healthy skin and tissues | Liver, carrots, sweet potatoes, spinach, eggs |
| Vitamin D (Calciferol) | Fat-soluble | - Helps the body absorb calcium and phosphorus - Strengthens bones and teeth - Supports immune system | Sunlight, fatty fish, fortified dairy products, egg yolks |
| Vitamin E (Tocopherol) | Fat-soluble | - Acts as an antioxidant - Protects cells from damage - Strengthens the immune system | Nuts, seeds, vegetable oils, leafy greens |
| Vitamin K (Phylloquinone) | Fat-soluble | - Essential for blood clotting - Supports bone health | Leafy greens (spinach, kale), broccoli, Brussels sprouts |
| Vitamin B1 (Thiamine) | Water-soluble | - Converts carbohydrates into energy - Supports nerve function | Whole grains, pork, legumes, nuts |
| Vitamin B2 (Riboflavin) | Water-soluble | - Helps with energy production - Maintains healthy skin and eyes | Dairy, eggs, leafy greens, lean meats |
| Vitamin B3 (Niacin) | Water-soluble | - Aids in energy production - Supports digestive and nervous system health | Poultry, fish, whole grains, peanuts |
| Vitamin B5 (Pantothenic Acid) | Water-soluble | - Helps produce hormones - Converts carbohydrates, fats, and proteins into energy | Meat, eggs, whole grains, avocados |
| Vitamin B6 (Pyridoxine) | Water-soluble | - Supports brain health - Helps produce neurotransmitters and red blood cells | Poultry, bananas, potatoes, fortified cereals |
| Vitamin B7 (Biotin) | Water-soluble | - Supports metabolism of fats, carbohydrates, and proteins - Promotes healthy hair, skin, and nails | Eggs, nuts, whole grains, sweet potatoes |
| Vitamin B9 (Folate/Folic Acid) | Water-soluble | - Supports DNA synthesis and cell growth - Crucial for fetal development during pregnancy | Leafy greens, legumes, citrus fruits, fortified cereals |
| Vitamin B12 (Cobalamin) | Water-soluble | - Aids in red blood cell production - Supports brain and nerve function | Meat, fish, dairy, fortified cereals |
| Vitamin C (Ascorbic Acid) | Water-soluble | - Acts as an antioxidant - Boosts immune function - Aids in collagen production and wound healing | Citrus fruits, bell peppers, strawberries, broccoli |
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