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Vitamins are substances found in foods that your body needs for growth and health. There are 13 vitamins your body needs. Each vitamin has specific jobs. Below is a list of the vitamins, some of their actions, and good food sources.
|A||Kale, broccoli, spinach, carrots, squash, sweet potatoes, liver, eggs, whole milk, cream, and cheese.|
|B1||Yeasts, ham and other types of pork, liver, peanuts, whole-grain and fortified cereals and breads, and milk.|
|B2||Liver, eggs, cheese, milk, leafy green vegetables, peas, navy beans, lima beans, and whole-grain breads.|
|B3||Liver, yeast, bran, peanuts, lean red meats, fish, and poultry.|
|B5||Beef, chicken, lobster, milk, eggs, peanuts, peas, beans, lentils, broccoli, yeast, and whole grains.|
|B6||Liver, whole grains, egg yolk, peanuts, bananas, carrots, and yeast.|
|B9 (folic acid or folate)||Green leafy vegetables, liver, yeast, beans, peas, oranges, and fortified cereals and grain products.|
|B12||Milk, eggs, liver, poultry, clams, sardines, flounder, herring, eggs, blue cheese, cereals, nutritional yeast, and foods fortified with vitamin B12, including cereals, soy-based beverages, and veggie burgers.|
|C||Broccoli, green and red peppers, spinach, brussels sprouts, oranges, grapefruits, tomatoes, potatoes, papayas, strawberries, and cabbage.|
|D||Fish liver oil, milk and cereals fortified with vitamin D. Your body may make enough vitamin D if you are exposed to sunlight for about 5 to 30 minutes at least twice a week.|
|E||Wheat germ oil, fortified cereals, egg yolk, beef liver, fish, milk, vegetable oils, nuts, fruits, peas, beans, broccoli, and spinach.|
|H (biotin)||Liver, egg yolk, soy flour, cereals, yeast, peas, beans, nuts, tomatoes, nuts, green leafy vegetables, and milk.|
|K||Alfalfa, spinach, cabbage, cheese, spinach, broccoli, brussels sprouts, kale, cabbage, tomatoes, plant oils. Your body usually makes all the vitamin K you need.|
Content last updated: June 17, 2008.