B1 (thiamin)  supports energy, metabolism and nerve function   spinach, green peas, watermelon, sunflower seeds, well cooked lean pork  
B2 (riboflavin)  supports energy, metabolism, normal vision and skin health   spinach, broccoli, well cooked eggs  
B3 (niacin)  supports energy, metabolism, skin health, nervous system and digestive system   spinach, potatoes, well cooked lean ground beef, well cooked chicken, tuna (canned in water) well cooked shrimp  
B5 (Pantothenic Acid)  converts food to molecular forms. Needed to manufacture adrenal hormones and chemicals that regulate nerve function   abundant in animal tissues, whole grain cereals and legumes  
B6 (Pyridoxine)  needed for protein metabolism and absorption, carbohydrate metabolism. Helps form red blood cells. Promotes nerve and brain function.  bananas, watermelon, broccoli, spinach, acorn squash, potatoes,white rice, well cooked chicked  
B12 (Cyanocobalamin)  used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance   well cooked meats, well cooked poultry, well cooked fish, well cooked shellfish, well cooked eggs 
Biotin   energy, metabolism, fat sythesis, amino acid metabolism, glycogen synthesis   egg, cauliflower, peanuts and peanut butter  
Folate   supports DNA synthesis and new cell formation   green beans , broccoli, spinach, asparagus, orka, black eyed peas, lentils, navy, pinto and garbanzo beans  
C (ascorbic acid)  collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxident   citrus fruits, strawberries, cranberries, blueberries, broccoli, green peppers, red peppers,spinach, snow peas, kiwi, mango 
A (retinol)  supports vision, skin, bones, immunity   mango, broccoli, butternut squash, carrots, sweet potatoes, pumpkin  
Beta Carotene (Pro-Vitamin A)(See Vitamin A)   Antioxidant. Converted to Vitamin A in the body. (See Vitamin A)  carrots, squash, broccoli, green leafy vegetables  
D   helps build and maintain teeth. Enhances calcium absorption.  well cooked egg, well cooked fatty fish, exposure to sun enables body to make its own Vitamin D. 
E   antioxidant. Helps form red blood cells, muscles and other tissues. Preserves fatty acids.  polyunsaturated plant oils ( corn and canola oils), wheat germ, sunflower seeds, sweet potatoes, brown rice, cod, nuts  
K   synthesis of blood clotting proteins, regulates blood calcium  brussel sprouts, leafy green vegetables, spinach, broccoli, also made by intestinal bacteria  
Folic Acid (Folacin)  essential for the manufacture of genetic material as well as protein metabolism and red blood cell formation.  green leafy vegetables, sprouts  

Water Soluble Vitamins are not stored in the body and should therefore be consumed daily. These vitamins are:  
Thiamine Vitamin B 1 
Riboflavin Vitamin B 2 
Niacin Vitamin B 3 
Pantothenic Acid Vitamin B 5 
Vitamin B6 
Pyridoxine Vitamin B 6 
Cyanocobalamin B 12 
Folic Acid (Folacin) 
Vitamin C Ascorbic Acid 

Fat Soluble Vitamins can be stored in the body and need not be consumed daily. These vitamins are: 
Vitamin A Retinol 
Beta Carotene (Pro-Vitamin A) 
Vitamin D  
Vitamin E  
Vitamin K 


Sodium  maintains fluid and electrolyte balance,supports muscle contraction and nerve impulse transmissions  bread, well cooked meats 
Chloride  maintains fluid and electrolyte balance, aids in digestion  eggs, well cooked meats 
Potassium  maintains fluid and electrolyte balance,supports muscle contraction and nerve impulse transmissions   potatoes, acorn squash, artichoke leaves, spinach, broccoli, carrots, green beans, watermelon, banana, strawberries, cod 
Calcium  formation of bones, supports blood clotting  sardines, green beans, spinach, broccoli 
Phosphorus  formation of cells and bones, maintains acid-based balance  well cooked fish, well cooked chicken, well cooked turkey, well cooked eggs 
Magnesium  supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity   spinach, broccoli, artichoke leaves, green beans, navy beans,pinto beans, black-eyed peas, sunflower seeds, cashews, well cooked halibut 
Iron  part of the protein hemoglobin (carries oxygen throughout the body's cells)  artichoke leaves, parsley, spinach, broccoli, green beans, shrimp 
Zinc  a part of many enzymes,involved in the production of genetic material nd proteins, transports vitamin A, taste perception, wound healing  spinach, broccoli, green peas, green beans, lentils, well cooked shrimp, well cooked crab, well cooked turker (dark meat) well cooked lean ham, well cooked ground beef 
Selenium  antioxidant, works with vitamin E to protect the body from oxidation  well cooked seafood, well cooked meats, grains and other seed contain varying amounts depending on the soil content.  
Iodine  component of the thyroid hormones that help regulate growth, development and metabolic rate  well cooked seafood, bread 
Copper  necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes  well cooked meats,nuts and seeds 
Manganese  needed for normal tendon and bone structure. Component of some enzymes important in metabolism.  whole grains, adequate amounts are found in fruits and vegetables 
Floride  involved in the formation of bones  well cooked seafood 
Chromium  associated with insulin and is required for the release of energy from glucose  vegetable oils, whole grains, nuts 
Molybdenum  component of enzymes needed in metabolism. Helps regulate iron storage.  legumes 

This is a guide, for general information. E.S.O. Foundation assumes no responsibility for errors, inaccuracies, omissions, or any other inconsistencies herein.