The Ultimate Vitamin Cheat Sheet: Essential Foods for Better Health

Vitamin A

• Benefits: Supports vision, immune function, and skin health.
• Top Foods: Carrots, sweet potatoes, spinach, kale, and liver.

Vitamin B Complex

The B Complex consists of eight essential vitamins, each with unique benefits:

1. Vitamin B1 (Thiamine)
   • Benefits: Helps convert nutrients into energy, supports nerve function.
   • Top Foods: Whole grains, pork, sunflower seeds, and legumes.
2. Vitamin B2 (Riboflavin)
   • Benefits: Aids in energy production, promotes healthy skin and eyes.
   • Top Foods: Eggs, almonds, spinach, and dairy products.
3. Vitamin B3 (Niacin)
   • Benefits: Supports metabolism, improves cholesterol levels, and enhances brain function.
   • Top Foods: Chicken, tuna, turkey, and mushrooms.
4. Vitamin B5 (Pantothenic Acid)
   • Benefits: Essential for synthesizing coenzyme A, which is vital for fatty acid metabolism.
   • Top Foods: Avocados, sweet potatoes, mushrooms, and yogurt.
5. Vitamin B6 (Pyridoxine)
   • Benefits: Involved in amino acid metabolism, red blood cell production, and neurotransmitter synthesis.
   • Top Foods: Bananas, chickpeas, salmon, and fortified cereals.
6. Vitamin B7 (Biotin)
7. Vitamin B9 (Folate/Folic Acid)
   • Benefits: Crucial for DNA synthesis and repair, important during pregnancy for fetal development.
   • Top Foods: Leafy greens, beans, peas, and lentils.

Vitamin C

• Benefits: Supports immune health and skin repair
• Top Foods: Citrus fruits, bell peppers, strawberries

Vitamin D

• Benefits: Strengthens bones.
• Top Foods: Fatty fish, fortified dairy, sunlight.

Vitamin E

• Benefits: Protects cells, promotes skin health.
• Top Foods: Almonds, sunflower seeds, spinach

Vitamin K

• Benefits: Aids blood clotting and bone health.
• Top Foods: Kale, broccoli, Brussels sprouts.