B1 (thiamin): Supports energy metabolism and nerve function

spinach, green peas, watermelon, lean ham, lean pork chops, soy milk, brown rice, garbanzo beans, salmon, wheatgerm, sunflower seeds, whole wheat flour

B2 (riboflavin): Supports energy metabolism, normal vision and skin health

spinach, broccoli, mushrooms, eggs, milk, liver, almonds, cucumber, yogurt, poultry

B3 (niacin): Supports energy metabolism, skin health, nervous system and digestive system

spinach, potatoes, soy beans, lean ground beef, chicken breast, liver

Beta-Carotene: An antioxidant which protects skin and the lining of the intestines, lungs, nose and throat

all brightly colored fruits and vegetables such as apricots, broccoli, cantaloupe, green leafy vegetables, mango, orange, red bell pepper, sweet potato

Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis

brown rice, cashew nuts, dairy products, eggs, lentils, mushrooms, oats, poultry

B6 (pyridoxine): Amino acid and fatty acid metabolism, red blood cell production

avocado, bananas, watermelon, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast, lentils, salmon

Folate: Supports DNA synthesis and new cell formation

tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans, wheat germ

B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance

meats, poultry, fish, shellfish, milk, eggs

C (ascorbic acid): Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant

spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries

A (retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction

mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver

D: Promotes bone mineralization and self-synthesis via sunlight

fortified milk, egg yolk, liver, fatty fish, shiitake mushroom

E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization

polyunsaturated plant oils (soybean, corn and canola oils), butternut squash, sweet potatoes, wheat germ, almonds, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod

K: Synthesis of blood-clotting proteins, regulates blood calcium

Brussels sprouts, cabbage, leafy green vegetables, spinach, broccoli, cabbage, cheese, oats, peas, soy beans, liver