H “I”
VITAMIN INSURANCE CHART
Good Food Sources
Vitamin A
Milk, butter, fortified margarine, eggs,
Liver, green leafy vegetables, yellow
Vegetables
What is Does
Essential for healthy skin, eyes, teeth,
gums, and hair and, in general, for the
health of the epithelial structures of the
body, and adequate vision in dim light
Vitamin B1 (Thiamin)
Enriched bread, fish, lean meat, liver
Pork, poultry, dried yeast, milk
For the proper use of carbohydrates.
Acts as a helper (coenzyme) in important
energy – yielding reactions in body.
Vitamin B2 (Riboflavin)
Eggs, enriched bread, leafy green vegeTables, lean meats, liver, milk
Necessary for healthy skin. Helps prevent
sensitivity of the eyes to light. Essential
for building and maintaining body tissues,
And use of oxygen by cells.
Vitamin B6 (Pyridoxine
Vegetables, meat, and whole grain
Cereals
A coenzyme helping in the metabolism of
amino acids (protein-building blocks) and
fats. Permits normal red blood cell
Formation.
Vitamin B12
Liver, kidney, milk, salt-water fish,
Oysters, lean meat, foods of animal
Origin in general
A coenzyme in the synthesis of materials
for the nucleus of all cells. Helps prevent
certain forms of anemia. Contributes to
health of nervous system, and normal red
Blood cell formation.
Folic Acid
Leafy green vegetables, liver
Aids in cell formation, especially red blood
cells. Helps prevent certain forms of anemia.
Pantothenic Acid
Eggs, nuts, liver, kidney, green leafy
Vegetables
Essential for metabolism of carbohydrates,
fats, and other important substances
Niacin
Lean meats, liver, dried yeast, enriched
Bread, eggs
Necessary for converting food to energy,
acting in many energy yielding reactions.
Required for the formulation of certain
Hormones and nerve–regulating substances.
Biotin
Liver, kidney, eggs, and most fresh
Vegetables
A coenzyme in the formation of certain
essential fat-like substances, and other
reactions involving carbon dioxide.
Vitamin C
Citrus fruits, berries, tomatoes, cantaLoupe, potatoes, green leafy vegetables
Essential for normal teeth, bones, blood
vessels, and other body functions. Important in the formation of collagen, a protein
That helps support body structures.
Vitamin D
Vitamin D fortified milk, cod liver oil,
Salmon, tuna, egg yolk
Necessary for teeth and bones. Prevents
rickets. Helps normal utilization of calcium
and phosphorus
Vitamin E
Vegetable oils, whole grain cereals,
Lettuce
For normal muscle, red cell, and other tissue
chemistry. Prevents abnormal peroxidation
of tissue fats. Essential for integrity of red
Blood cells.
Vitamin K
Leafy vegetables
Necessary for normal blood clotting.