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Vitamins - Significant food sources and use

Path: Health Vitamins Minerals and Herbs Vitamins

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B1 (thiamin)

Supports energy metabolism and nerve function. Significant food sources: spinach, green peas, tomato juice, watermelon, sunflower seeds, and soy milk.

B2 (riboflavin)

Supports energy metabolism, normal vision and skin health. Significant food sources are spinach, broccoli, and mushrooms.

B3 (niacin)

Supports energy metabolism, skin health, nervous system and digestive system. Significant food sources can be found in spinach, potatoes, and tomato juice.


Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. It is widespread in foods.

Pantothenic Acid

Supports energy metabolism. It is also widespread in foods.

B6 (pyridoxine)

Amino acid and fatty acid metabolism, red blood cell production. Significant food sources are bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, and white rice.

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Supports DNA synthesis and new cell formation. Significant food sources are tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans.


is used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. It is synthesis in the body.

C (ascorbic acid)

Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant. Significant food sources are spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, and strawberries.

A (retinol)

Supports vision, skin, bone and tooth growth, immunity and reproduction. Significant food sources are mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, and pumpkin.


Promotes bone mineralization, it is self-synthesis via sunlight.


is an antioxidant, and is used for regulation of oxidation reactions. It supports cell membrane stabilization. Significant food sources are polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, and sweet potatoes.


Synthesis of blood-clotting proteins, regulates blood calcium and can be found in brussels sprouts, leafy green vegetables, spinach, broccoli, and cabbage.

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