Westwood Horizons Internet Cafe
Presents
The Doctor's Complete Guide
To
Vitamins and Minerals
Introduction
Fat-Soluble Vitamins (Vitamin A, D, E, K)
Water-Soluble
Vitamins (Vitamin B1,B2,B3, B5, B6, B12, Biotin, Folic Acid)
Structure
and Function of Vitamins
Interaction,
Toxicity, Food Sources, Deficiency, Hypervitaminosis,
| Name | Some Foods Sources |
| Vitamin A (Retinol) | liver, sweet potatoes, asparagus, cantaloupe, carrots, spinach, broccoli, squash, raw apricots, fortified fluid milk |
| Vitamin B1 (Thiamine) | beans, grains, seeds, meat (specially liver), pork, soybeans, egg yolks, fish, wheat germ, and brewer's yeast |
| Vitamin B2 (Riboflavin) | eggs, meat, fish, poultry, liver, broccoli, turnip greens, asparagus, spinach |
| Vitamin B3 (Niacin) | milk, meat, poultry, fish, eggs, legumes, sunflower and sesame seeds, tomatoes, peanuts, carrots, broccoli, whole grains, brewer's yeast |
| Vitamin B5 (Pantothenic Acid) | meat, nuts, liver, peanuts, whole wheat, wheat germ, brewer's yeast, bean, bran, egg yolk, chicken, green vegetables, broccoli |
| Vitamin B12 (Cobalamin) | liver, kidney, heart, clams, oysters, crab, salmon, sardines, egg yolks, beef, chicken, pork, fish, tuna, soybeans, lobster |
| Folic Acid | brewer's yeast, liver, asparagus, broccoli, cheese, mushrooms, oranges, whole wheat, root vegetables, legumes |
| Biotin | liver, kidney, egg yolk, cereal, yeast |
| Vitamin C | berries, sweet peppers, broccoli, citrus fruits, strawberries, melons, tomatoes, raw cabbage, spinach, turnip, mustard greens, liver |
| Vitamin D (Cholecalciferol) | fish liver oil (cod liver oil), fatty-fleshed fish, sweet potatoes, egg yolks, vegetable oils, butter, vitamin D-fortified milk products |
| Vitamin E (Tocopherol) | wheat germ oil, sunflower oil, safflower oil, corn oil, margarine, sunflower seeds, almonds, peanuts |
| Vitamin K | green leafy vegetables, milk and dairy products, meat, eggs, cereals, cereals, fruits, and other vegetables |