Vitamins

Food sources:

Vitamins are obtained from food, except for vitamin D and vitamin K, which the body can synthesize. There are 13 vitamins needed by the body: Vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid and biotin, vitamin B6, vitamin B12, and folacin). In addition, vitamin A, which comes from animal sources such as eggs and meat, is present in the form of a precursor, beta carotene, when manufactured by plants.

FAT-SOLUBLE VITAMINS
Vitamin A is found in milk, cheese, cream, liver, kidney, and cod and halibut fish oil. All of these sources, except for skim milk that has been fortified with vitamin A, are high in saturated fat and cholesterol. The vegetable sources of beta carotene are fat and cholesterol free. The body regulates the conversion of beta carotene to vitamin A based on the body's needs. Sources of beta carotene are carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, spinach and most dark green leafy vegetables. The more intense the color of a fruit or vegetable, the higher the beta carotene content.

Vitamin D is found in cheese, butter, margarine, cream, fortified milk (all milk in the United States is fortified with Vitamin D), fish, oysters, and fortified cereals. The body can synthesize vitamin D when the skin is exposed to sunshine.

Vitamin E is found in wheat germ, corn, nuts, seeds, olives, spinach, asparagus, and other green leafy vegetables, vegetable oils (corn, sunflower, soybean, and cottonseed) and products made from them such as margarine.

Vitamin K is found in cabbage, cauliflower, spinach, and other green leafy vegetables, cereals, soybeans, and other vegetables. Bacteria in the intestines normally also produce vitamin K.

WATER-SOLUBLE VITAMINS
Thiamine (vitamin B1) is found in fortified breads, cereals, pasta, whole grains (especially wheat germ), lean meats (especially pork), fish, dried beans, peas, and soybeans. Dairy products and milk, fruits, and vegetables are not very high in thiamine, but when consumed in a large amounts they become a significant source.

Niacin (vitamin B3) is found in dairy products, poultry, fish, lean meats, nuts, and eggs. Legumes and enriched breads and cereals also supply some niacin.

Vitamin B12 is found in eggs, meat, poultry, shellfish, and milk and milk products.

Pantothenic acid and biotin are found in eggs, fish, milk and milk products, whole-grain cereals, legumes, yeast, broccoli and other vegetables in the cabbage family, white and sweet potatoes, lean beef, and other foods.

Vitamin C (ascorbic acid) is found in citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other greens, sweet and white potatoes, and cantaloupe. Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.