|Vitamin A||Carrots, Sweet Potatoes, Pumpkin, and Kale, Cantaloupe, Apricots, Peaches, Papayas, and Mangos.||Prevents eye problems, promotes a healthy immune system.
Essential for the growth and development of cells and keeping skin healthy.
|Vitamin C (ascorbic acid)||Red berries, Kiwi, Orange, Tomatoes.
Red and Green Bell Peppers, , Broccoli, Spinach, Guava, Grapefruit, and Yam.
|Forms collagen (a tissue used to hold cells together) which is essential for healthy bones, teeth, gums, and blood vessels.
Vitamin C helps the body absorb iron and calcium,
Helps in brain functioning
|Vitamin D||Made by the body through exposure to sunlight.||Helps the body absorb bone-building calcium.|
|Vitamin E||Vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains.||An antioxidant and helps protect cells from damage and is important for the health of red blood cells.|
|Vitamin B12||Vitamin B12 helps to make red blood cells, and is important for nerve cell function.|
|Vitamin B6||Potatoes, bananas, beans, seeds, nuts, spinach.||Vitamin B6 used to maintain brain and nerve functions.
Helps the body break down proteins and make red blood cells.
|Thiamin (vitamin B1)||Dried Beans, Soy Foods, and Peas; and Whole Grains e.g. Wheat Germ.||Converts carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.|
|Niacin (vitamin B3)||Peanuts.||Turns food into energy and maintains healthy skin and is important for nerve function.|
|Riboflavin (vitamin B2)||Legumes (like peas and lentils), Nuts, Green Leafy Vegetables, Broccoli, Asparagus, and Fortified Cereals.||Very important for turning carbohydrates into energy and producing red blood cells. It is also needed for vision.|
|Folate (vitamin B9, folic acid, or folacin)||Dried beans and other legumes, green leafy vegetables, asparagus, oranges and other citrus fruits, and poultry are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals.||Makes red blood cells and required for making DNA.|
|Asparagus, Kidney Beans, Lentils
Mushrooms, Onions, Broccoli, Pumpkin, Seaweed, Tomatoes
Kale, Coconut, Temph, Seitan
|Protein is the building blocks of bones, muscles, cartilage, skin and blood.
Used to build and repair body tissue; and to create enzymes, hormones and other chemicals of the body.