The following presents the main vitamins, their sources and primary role in the body.

Vitamin A (retinol in animal foods and beta-carotene in plant foods)
Function: Needed for strong bones, good vision, healthy skin (soft tissues of the body). Immune function (has antioxidant properties).
Good sources: Beta-carotene-brightly colored fruits and vegetables, including apricots carrots, leafy green vegetables, squash and melon.
Retinol--Liver, oily fish, eggs, butter and cheese.
Special notes: Research shows that low vitamin A levels in children are linked with problems related to a lack of growth hormone.

Vitamin B1 (Thiamin)
Function: Converts bloods sugar into energy, and is involved in key metabolism. Promotes growth and is a tonic for the nerves.
Good sources: Liver, whole grains, potatoes, nuts and legumes.
Special notes: There is some evidence that vitamin B1 may help to improve IQ/ memory and it may help to control diabetes.
Caution: In very high doses, vitamin B1 can be toxic.

Vitamin B2 (Riboflavin)
Function: Essential for the production of energy, and is an antioxidant. Production of red blood cells and reducing a key cardiovascular risk factor
Good sources : Milk and dairy produce (particularly yogurt), green leafy vegetables, poultry, eggs, fish and wheat germ.
Caution: May be toxic in very high doses.

Vitamin B3 (Niacin)
Function: Increases energy, aids nervous system, helps digestion and maintaining healthy skin.
Good sources: Lean meats, legumes, poultry, whole grains, nuts and yeast extracts.
Caution: Toxic in high doses.

Vitamin B5 (Pantothenic acid)
Function: Aids in healing wounds, fights infections, strengthens immune system and build cells.
Good sources: all meat and vegetables, especially dried fruits and nuts. Oat-based cereals, egg yolks, whole grains.
Special notes: B5 has been shown to increase immune activity, so if you are chronically ill, it might be worth considering whether or not your diet is adequate.

Vitamin B6 (pyridoxine)
Function: Required for the functioning of more than 60 enzymes, aids the nervous system and the production of cells also crucial for a healthy immune system.
Good sources: poultry, fish, eggs, game, whole grains, nuts, yeast extract, soya products and bananas.
Special notes: Promising research indicates that this vitamin can help protect against some types of cancer, and it has been used successfully in the prevention of some skin diseases and nervous disorders.

B 12 (Cyanocobalmin)
Function: Forms and regenerates red blood cells, increases energy, improves concentration and maintains the nervous system.
Good sources: fish, dairy produce, organ meats, eggs.
Special notes:There is evidence that vitamin B 12 protects against some toxins and allergens.
Caution: Toxic in high doses.

Folic acid:
Function: For red blood cell formation in bone marrow, metabolism of sugar; and amino acids; manufacture of antibodies; crucial to normal function of the nervous system and for the normal production of DNA and RNA, which determines hereditary patterns.
Good sources: Fresh leafy green vegetables, wheat germ and legumes.
Caution:Toxic in large doses.

C (ascorbic acid)
Function: Vital for healthy skin, bones, muscles, healing and protection from viruses, toxins, drugs and allergies. Necessary for cholesterol metabolism.
Good sources: Fresh fruits and vegetables, potatoes, leafy herbs and berries.
Special notes: There is plenty of evidence to suggest that vitamin C has a major role in our bodies. We know that it boost immunity against infection, lowers cholesterol, speeds healing of wounds, help maintains good vision and my even counter act asthma.
Caution:May cause kidney stones, gout, diarrhea and cramps in excess.

D (calciferols)
Function: Vital for normal calcium formation and growth, and health of bones and teeth. It also, increases absorption of calcium from diet.
Good sources: Milk products, eggs, oily fish, fish oil. Synthesized in the skin from sunlight.
Caution: Toxic in high doses.

E (tocopherols)
Function: Essential for absorption of iron and metabolism of essential fatty acids; protects the circulatory system and cells; slows the aging process and is an antioxidant.
Good sources: Nuts, seeds, eggs, milk, whole grains, unrefined oils, leafy vegetables, avocados and soya.
Special notes:Vitamin E has been used successfully in the treatment of a number of skin problems and as an antioxidant, it has been proved to reduce the risk of cancer.
Caution:toxic in very high doses, and may elevate blood pressure.

K
Function: produces blood clotting factors.
Good sources: Green vegetables, milk products, molasses, apricots, whole grains, cod liver oil.
Caution: Toxic in very high doses.

This information is for informational purpose only and is not intended to replace the care or advice of a physician.