Vitamin Chart Nutrient Daily Values Recommended Function Examples Of Food Source Vitamin A 5,000 International Units (IU) Important role in vision, growth and skin health, development of teeth and tissues Prevents infection Sources of Vitamin A Organ meats (liver, giblets), eggs, dairy Sources of B-carotene: Orange vegetables (carrots, sweet potatoes and pumpkins), tomatoes, red sweet pepper, leafy greens such as spinach, collard greens, turnip greens, kale, beet and mustard greens, green leaf lettuce, and romaine Orange fruit: mangoes, cantaloupes, apricots, and red or pink grapefruit *Vitamin A precursor Vitamin C 60 milligrams(mg) Enhancer of iron absorption Promotes healthy immune system Maintains connective tissue Citrus fruit and juices, kiwi fruit, strawberries, guava, papaya, and cantaloupe Broccoli, peppers, tomatoes, cabbage (especially Chinese cabbage), Brussels sprouts and potatoes Leafy greens such as romaine, turnip greens, and spinach Vitamin B1 thiamin 1.5 mg Participates in the conversion of food into energy. Aids the function of the heat and cardiovascular system. Fish, milk, lean meat, whole grain cereals Vitamin B2 riboflavin 1.7 mg Help in the growth and repair of the skin, and in blood cell production. Participates in the conversion of carbohydrates into energy Dairy products, cereals, nuts, leafy vegetables, lean meat Vitamin B3 niacin 20 mg Participates in the conversion of carbohydrates into energy. Helps maintain healthy skin, a healthy nervous system, and a healthy digestive system Dairy, lean meat, fish, poultry, eggs Vitamin D 400 IU Promotes the absorption of calcium Cheese, butter, margarine, fortified milk, fish, fortified cereals Vitamin E 30 IU Protects cell membranes and tissues from oxidation Participates in the formation of red blood cells Promotes a healthy circulatory system Corn, nuts, olives, green and leafy vegetables, vegetables oil, wheat germ Vitamin B6 2.0 mg Participates in maintaining healthy brain functions, formation of red blood cells, breakdown of proteins, synthesis of antibodies Beans, nuts, eggs, meat, fish, whole grain cereals Vitamin B9 folic acid 0.4 mg Aids in the production of red blood cells Cooked dry beans and peas Oranges and orange juice Deep green leaves such as spinach and mustard greens Liver Vitamin B12 6 micrograms(mcg) Important for the formation of blood cells, and maintenance of the central nervous system (brain, spinal cord) Eggs, dairy, poultry, shellfish Vitamin H or B7 biotin 0.3 mg Assists in various metabolic reactions. Helps maintain a steady blood sugar level. Tomatoes, lettuce, carrots, almonds, eggs, cabbage, cucumbers, cauliflowers, milk Vitamin B5 pantothenic acid 10 mg Essential for metabolic reactions, synthesis of hormones Organ meats (liver, kidneys), seafood, chicken, legumes, vegetables, eggs, milk