Vitamins & Their Role in our Bodies

So, we know Vitamins are very important to our health. But, there are so many different types and sometimes we can get lost in all of the mumbo jumbo and terminology.

Here’s a simple breakdown of some Vitamins, what they do, and where to find them!

Vitamin A – Commonly known as Retinol

What does it do?

Supports vision, immunity, reproduction, skin, bone & tooth growth.

Where to find Vitamin A?

Mango, Carrots, Broccoli, Pumpkin, Beef Liver

B1 – Thiamin

What does it do?

Supports energy metabolism and nerve function.

Where can I find it?

Watermelon, Tomatoes, Spinach, Soy Milk, Lean Ham, Pork Chops, and Sunflower Seeds.

B2 – Riboflavin

What does it do?

Supports energy metabolism, normal vision, and skin health.

Where to find it?

Spinach, Broccolli, Mushrooms, Milk, Eggs, Liver, Oysters

B3 – Niacin

What does B3 do?

Supports skin health, the nervous system, and the digestive system.

Where can B3 be found?

Spinach, Potatoes, Tomatoes, Lean Beef, Chicken breast, Liver, Tuna

B6 – Pyridoxine

What does it do?

Amino acid & fatty acid metabolism, red blood cell production.

Where can it be found?

Bananas, Watermelon, Tomatoes, Broccoli, Chicken Breast, White Rice


What is B12 used for?

Used in new cell synthesis, helps break down fatty acids and amino acids & supports nerve cell maintenance.

Where is B12 found?

Milk, Meats, Poultry, Fish, Egg, Shellfish

Vitamin C – Ascorbic Acid

What is Vitamin C?

Vitamin C is relatively the same as B12 in what it does. It also supports nerve cell maintenance as well as helping to break down fatty acids and amino acids.

Where is Vitamin C found?

Mango, Oranges, Lemons, Grapefruit, Strawberries, Kiwi’s, Spinach, Broccoli, Tomatoes

Vitamin D

What does it do?

Promotes bone mineralization.

Where is it found?

Fortified Milk, Egg Yolk, Liver, Fatty Fish, Sunlight.

Vitamin E

What is Vitamin E?

It is an Antioxidant, supports cell membrane stabilization and the regulation of oxidation reactions.

Where is it found?

Avocado, Cod, Shrimp, Tofu, Wheat, Sunflower Seeds

Vitamin K

What is Vitamin K’s role?

Synthesis of blood clotting proteins and regulates blood calcium.

Where is Vitamin K found?

Spinach, Broccoli, Sprouts, Liver, Leafy Green Vegetables


What is Folate?

Can be referred to as B9, and is one of the many essential vitamins. A folic Acid is a form of Folate. It is a very important vitamin as it plays a role in DNA synthesis & repaid. It also encourages cell & tissue growth.

Where is Folate found?

Tomatoes, Broccoli, Spinach, Asparagus, Green beans

If you are unsure what Vitamins are lacking in your diet, make an appointment with Dr. Natalia Bratu and she can advise you further.

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