Vitamin

Importance

Source

B4 (Pyridoxine)

Red Blood cells

Milk, whole grain, eggs, liver and lean meat.

Pantothenic Acid

Energy to body cells

Whole grain, nuts, egg yolk.

 Biotin

Skin and Circulatory system.

Fresh vegetables, nuts, egg yolk, liver, kidney

B12

 RBC production in bone marrow and nervous system.

 Dairy products, eggs and meat.

Folic Acid

RBC production

Fresh vegetables, fish and eggs.

C (Ascorbic Acid)

Bones, teeth and tissue repair.

Citrus fruits, tomatoes, cabbage, strawberries and potatoes.

D

Blood calcium levels and bone growth.

Dairy products, eggs, fish and sunlight

E

Utilization of fatty substances and cell membranes.

Vegetable oil and sprouted grains.

K

Blood clotting and Intestinal bacteria.

Leafy vegetables.