Vitamins

VITAMIN	FUNCTIONS	SOURCES	U.S. RDA
Thiamin (B1)	Energy metabolism; nervous system function	Pork, dried beans and peas, milk, nuts, peanuts, whole-grain and enriched cereal products, vegetables, fruit	1.5 mg.
Riboflavin (B2)	Energy metabolism; maintenance of eye tissue	Liver, meats, milk, cheese, dark green leafy vegetables	1.7 mg.
Niacin (B3)	Energy metabolism; skin, nervous system, and digestive tract health	Milk, eggs, meat, poultry, fish, mushrooms, greens	20 mg.
Pyridoxine (B6)	Amino acid and fatty acid metabolism; red blood cell production	Meats, legumes, vegetables, fruits, grains	2.0 mg.
Cyanocobalamin (B12)	Cell synthesis; nervous system maintenance	Animal products, B12-enriched yeast	6.0 mcg.
Folacin	Cell synthesis	Vegetables, legumes, seeds	400 mcg.
Biotin	Energy metabolism	Widespread in foods	300 mcg.
Vitamin C	Collagen formation; amino acid metabolism; enhanced iron absorption; antioxidant	Citrus fruits, broccoli, brussel sprouts, greens, cabbage, cantaloupe, strawberries	60 mg.
Vitamin A	Vision; mucous membrane formation; bone and tooth growth	Dark green and deep orange vegetables and fruits (e.g. carrots, sweet potatoes, spinach), liver, fortified milk, cheese	5000 IU/ 1 mg.
Vitamin D	Bone mineralization	Fortified milk, physiologic synthesis from sunlight	400 IU/ 7.5 mcg.
Vitamin E	Antioxidant	Vegetable oils, margarine, salad dressings, shortenings, green leafy vegetables	30 IU/ 10 mg.
Vitamin K	Blood clotting	Liver, green leafy vegetables, members of the cabbage family, milk	80 mcg.