HEALTH-VITAMINS-ITS ROLE

Vitamins are a group of substances essential for normal cell function, growth and development.
There are 13 essential vitamins. That means they are needed for the body to function.


Food Sources

FAT-SOLUBLE VITAMINS

Vitamin A:
Eggs
Meat
Milk
Cheese
Cream
Liver
Kidney
Cod
Halibut fish oil
Vitamin D:

Cheese
Butter
Margarine
Cream
Fortified milk
Fish
Oysters
Cereals
Vitamin E:
Wheat germ
Corn
Nuts
Seeds
Olives
Spinach and other green leafy vegetables
Asparagus
Vegetable oils and products made from vegetable oils, such as margarine
Vitamin K:
Cabbage
Cauliflower
Spinach
Soybeans
Cereals
WATER-SOLUBLE VITAMINS
Folate:
Green, leafy vegetables
Fortified foods
Niacin (B3):
Dairy products
Poultry
Fish
Lean meats
Nuts
Eggs
Legumes
Enriched breads and cereals
Pantothenic acid and biotin
Eggs
Fish
Dairy products
Whole-grain cereals
Legumes
Yeast
Broccoli and other vegetables in the cabbage family
White and sweet potatoes
Lean beef
Thiamine (B1):
Fortified breads, cereals, and pasta
Whole grains
Lean meats
Fish
Dried beans
Peas
Soybeans
Dairy products
Fruits and vegetables
Vitamin B12:
Meat
Eggs
Poultry
Shellfish
Milk and milk products
Vitamin C (ascorbic acid)
Citrus fruits and juices
Strawberries
Tomatoes
Broccoli
Turnip and other greens
Sweet and white potatoes
Cantaloupe
Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.

Side Effects
Many people think that if some is good, a lot is better. This is not always the case. High doses of certain vitamins can be poisonous. Ask your doctor what is best for you.