Vitamin Sources From Foods
VITAMIN A
Sources: Carrots, Sweet Potato, Pumpkin, Kale, Cantaloupe,
Apricots, Peaches, Papaya, Mango
Benefits: Improves vision, promotes a healthy immune System, important
for the development of cells, healthy skin.
VITAMIN C (ascorbic acid)
Sources: Red Berries, Kiwi, Red & Green Bell Peppers, Tomato,
Broccoli, Spinach, Guava, Grapefruit, Orange.
Benefits: Healthy bones, teeth, gums and blood vessels. Forming of collagen.
Helps the body absorb iron & calcium. Important to the body for healthy
brain function and wound healing.
VITAMIN E
Sources: Green leafy vegetables
Benefits: An Antioxidant that helps protect cells from damage.
Promotes healthy red blood cells.
VITAMIN B6
Sources: Potato, Banana, Beans, Seeds, Nuts, Spinach
Benefits: Important for normal brain & nerve function. Helps
body break down proteins and involved in the formation of red blood
cells.
RIBOFLAVIN (Vitamin B2)
Sources: Green leafy vegetables, Broccoli, Asparagus
Benefits: Essential for turning carbohydrates in to energy. Involved
in the production of red blood cells. Improves vision.
FOLATE (Vitamin B9)
Sources: Green leafy vegetables, Asparagus, Oranges, Citrus Fruits
Benefits: Involved in the formation of red blood cells and the
making of DNA.
CALCIUM
Sources: Dark green leafy vegetables, Broccoli, Orange, Soy
Benefits: Involved in the building of strong bones & teeth
IRON
Sources: Lentils, Beans. Soy, Green leafy vegetables
Benefits: Helps red blood cells carry oxygen to all parts of the
body. Symptoms of deficiency deficiency are weakness, fatigue, lightheadedness,
shortness of breath.
MAGNESIUM
Sources: Nuts, Seeds, Green leafy vegetables, Potato, Beans,
Avocado, Banana, Kiwi, Broccoli.
Benefits: Important for muscle and nerve system function, important
for healthy heart function, keeps bones strong, It also helps the body create
energy and involved in the product of proteins.
POTASSIUM
Sources: Green leafy vegetables, Broccoli, Potato (with skin),
Citrus fruits, Banana and Legumes.
Benefits: An Antioxidant that helps protect cells from damage.
Promotes healthy red blood cells.
