Vitamins and Minerals Chart - Optimal Health - Source: FDA Nutrition Ed.
Vitamins VITAMIN WHAT IT DOES WHERE IS IT FOUND VALUE * Biotin • Energy storage • Protein, carbohydrate, and fat metabolism • Avocados • Cauli ower • Eggs • Fruits (e.g., raspberries) • Liver • Pork • Salmon • Whole grains 300 mcg Folate/Folic Acid Important for pregnant women and women capable of becoming pregnant • Prevention of birth defects • Protein metabolism • Red blood cell formation • Asparagus • Avocado • Beans and peas • Enriched grain products (e.g., bread, cereal, pasta, rice) • Green leafy vegetables (e.g., spinach) • Orange juice 400 mcg Niacin • Cholesterol production • Conversion of food into energy • Digestion • Nervous system function • Beans • Beef • Enriched grain products (e.g., bread, cereal, pasta, rice) • Nuts • Pork • Poultry • Seafood • Whole grains 20 mg Pantothenic Acid • Conversion of food into energy • Fat metabolism • Hormone