Vitamins and Minerals

	A	B	C	D	E	F	G
1	Vitamin / Mineral	Type	Benefits	Animal Food Sources (Retinol)	Plant Food Sources (Provitamin A Carotenoids)	Other Sources	Citations
2	Vitamin A	Vitamin	Promotes Healthy Vision Supports Immune Function Promotes Healthy Skin and Mucous Membranes Essential for Growth and Development	Liver, liverwurst, eggs, tuna, cheese, butter, mackerel, cod liver oil, salmon.	Carrots, sweet potatoes, spinach, pumpkins, squash, tomatoes, mangos, pink grapefruit, apricots, leafy greens, cantaloupe, red bell peppers, romaine lettuce, broccoli.
3	Vitamin B1 — Thiamin	Vitamin	Coenzymes in Nutrient Metabolism DNA Synthesis and Repair Energy Production Pathways that help your body get enough of the other vital molecules it needs	Pork loin.	Muffins, cereal, pasta.		https://www.verywellhealth.com/b-vitamins-8602795 https://ods.od.nih.gov/factsheets/folate-HealthProfessional/
4	Vitamin B2 — Riboflavin	Vitamin	Coenzymes in Nutrient Metabolism DNA Synthesis and Repair Energy Production Pathways that help your body get enough of the other vital molecules it needs	Pork loin.	Cereal, pasta, whole milk.		https://www.verywellhealth.com/b-vitamins-8602795 https://ods.od.nih.gov/factsheets/folate-HealthProfessional/
5	Vitamin B3 — Niacin	Vitamin	Coenzymes in Nutrient Metabolism DNA Synthesis and Repair Energy Production Pathways that help your body get enough of the other vital molecules it needs	Chicken, pork loin.	Muffins, cereal, pasta.		https://www.verywellhealth.com/b-vitamins-8602795 https://ods.od.nih.gov/factsheets/folate-HealthProfessional/
6	Vitamin B5 — Panothenic acid	Vitamin	Coenzymes in Nutrient Metabolism DNA Synthesis and Repair Energy Production Pathways that help your body get enough of the other vital molecules it needs	Chicken, pork loin.	Muffins, cereal, pasta, lentils.		https://www.verywellhealth.com/b-vitamins-8602795 https://ods.od.nih.gov/factsheets/folate-HealthProfessional/
7	Vitamin B6 — Pyridoxine	Vitamin	Coenzymes in Nutrient Metabolism DNA Synthesis and Repair Energy Production Pathways that help your body get enough of the other vital molecules it needs	Chicken, pork loin.	Muffins, cereal, pasta, lentils, white potatoes.		https://www.verywellhealth.com/b-vitamins-8602795 https://ods.od.nih.gov/factsheets/folate-HealthProfessional/
8	Vitamin B7 — Biotin	Vitamin	Coenzymes in Nutrient Metabolism DNA Synthesis and Repair Energy Production Pathways that help your body get enough of the other vital molecules it needs	Egg yolk.	Sunflower seeds, sweet potatoes.		https://www.verywellhealth.com/b-vitamins-8602795 https://ods.od.nih.gov/factsheets/folate-HealthProfessional/
9	Vitamin B9 — Folate	Vitamin	Coenzymes in Nutrient Metabolism DNA Synthesis and Repair Energy Production Pathways that help your body get enough of the other vital molecules it needs		Muffins, cereal, pasta, lentils, spinach, peanuts.		https://www.verywellhealth.com/b-vitamins-8602795 https://ods.od.nih.gov/factsheets/folate-HealthProfessional/
10	Vitamin B12 — Cyanocobalamin	Vitamin	Coenzymes in Nutrient Metabolism DNA Synthesis and Repair Energy Production Pathways that help your body get enough of the other vital molecules it needs	Pork loin, shrimp.	Whole milk, nutritional yeast.		https://www.verywellhealth.com/b-vitamins-8602795 https://ods.od.nih.gov/factsheets/folate-HealthProfessional/
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