Vitamins

, their benefits and their sources

A

Vision, immunity, skin

Leafy greens

Carrots

Sweet

Winter

potatoes

squash

Salmon

Shrimp

Sardines

B1

THIAMINE

Nervous system, digestion, muscle function

Spinach

Beans

Nuts and seeds

Eggs

B2

RIBOFLAVIN

Eyesight, skin, hair, digestion

Fish

Dairy

B3

NIACIN

Nervous system, skin, digestion

Potatoes

Soybeans

Brown

Chicken

rice

Tomatoes

Mangoes

Beef

B5

PANTOTHENIC ACID

Digestion, hormone production

Avocados

Green

Bananas

vegetables

B6

Absorption of other nutrients; nerves, mood

Whole grains

Pork

B7

BIOTIN

Metabolism, skin, nerves, digestion

Legumes

B12

Nerves, blood

Shellfish

C

Immunity, absorption of iron

Kiwis

Citrus

D

Bones, teeth

Sunshine

E

Immune function, cell protection

Folic acid

Red blood cell production

Apricots

K

Blood health

Vitamins

, their benefits and their sources

A

Vision, immunity, skin

Leafy greens

Carrots

Sweet potatoes

Winter squash

Salmon

Shrimp

Sardines

B1

THIAMINE

Nervous system, digestion, muscle function

Spinach

Beans

Nuts and seeds

Eggs

B2

RIBOFLAVIN

Eyesight, skin, hair, digestion

Fish

Dairy

B3

NIACIN

Nervous system, skin, digestion

Potatoes

Tomatoes

Soybeans

Mangoes

Brown rice

Chicken

Beef

B5

PANTOTHENIC ACID

Digestion, hormone production

Avocados

Green vegetables

Bananas

B6

Absorption of other nutrients; nerves, mood

Pork

Whole grains

B7

BIOTIN

Metabolism, skin, nerves, digestion

Legumes

B12

Nerves, blood

Shellfish

C

Immunity, absorption of iron

Kiwis

Citrus

D

Bones, teeth

Sunshine

E

Immune function, cell protection

Folic acid

Red blood cell production

Apricots

K

Blood health

GRAPHIC: Patterson Clark/The Washington Post. Published Oct. 13, 2015.