The 13 Essential Vitamins

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Can you name the the 13 essential vitamins?

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PurposeVitaminHow to Obtain It
Crucial in metabolizing calcium for healthy bonesDairy products, fatty fish, fortified cereals
Allows the body to process carbohydrates and some proteinEnriched bread, cereals, whole grains
Antioxidant that protects cells against damageSunflower seeds, almonds, peanut butter
Necessary for normal vision, immune function, reproductionCarrots, sweet potatoes, spinach, livers
Important for bone health and preventing blood clottingSpinach, broccoli, brussels sprouts, cabbage
Key in metabolism and the conversion of food into energy; helps produce red blood cellsMilk, bread, fortified cereals
Important in the production of red blood cellsMeat, eggs, milk, poulty, shellfish
PurposeVitaminHow to Obtain It
Important for the nervous system; helps the body metabolize proteins and sugarBananas, whole grains, organ meats
Helps with the synthesis of fats, glycogen and amino acidsMeats, egg yolks, livers
Needed for the production of DNA, which controls tissue growth and cell functionAsparagus, spinach, beans, lentils
Antioxidant that protects against cell damage, boosts the immune system, forms collagen in the bodyOranges, strawberries, tomatoes, broccoli
Important in fatty acid metabolismPoultry, sweet potatoes, whole-grain cereals
Assists in digestion and the conversion of food into energy; important in the production of cholesterolEnriched breads, fish, lean meats, poultry

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