Vitamins
Vitamins are substances found in foods that your body needs for growth and health. There are 13 vitamins your body needs. Each vitamin has specific jobs. Below is a list of the vitamins, some of their actions, and good food sources.
Vitamin | Actions | Sources |
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Kale, broccoli, spinach, carrots, squash, sweet potatoes, liver, eggs, whole milk, cream, and cheese. |
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Yeasts, ham and other types of pork, liver, peanuts, whole-grain and fortified cereals and breads, and milk. |
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Liver, eggs, cheese, milk, leafy green vegetables, peas, navy beans, lima beans, and whole-grain breads. |
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Liver, yeast, bran, peanuts, lean red meats, fish, and poultry. |
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Beef, chicken, lobster, milk, eggs, peanuts, peas, beans, lentils, broccoli, yeast, and whole grains. |
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Liver, whole grains, egg yolk, peanuts, bananas, carrots, and yeast. |
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Green leafy vegetables, liver, yeast, beans, peas, oranges, and fortified cereals and grain products. |
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Milk, eggs, liver, poultry, clams, sardines, flounder, herring, eggs, blue cheese, cereals, nutritional yeast, and foods fortified with vitamin B12, including cereals, soy-based beverages, and veggie burgers. |
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Broccoli, green and red peppers, spinach, brussels sprouts, oranges, grapefruits, tomatoes, potatoes, papayas, strawberries, and cabbage. |
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Fish liver oil, milk and cereals fortified with vitamin D. Your body may make enough vitamin D if you are exposed to sunlight for about 5 to 30 minutes at least twice a week. |
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Wheat germ oil, fortified cereals, egg yolk, beef liver, fish, milk, vegetable oils, nuts, fruits, peas, beans, broccoli, and spinach. |
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Liver, egg yolk, soy flour, cereals, yeast, peas, beans, nuts, tomatoes, nuts, green leafy vegetables, and milk. |
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Alfalfa, spinach, cabbage, cheese, spinach, broccoli, brussels sprouts, kale, cabbage, tomatoes, plant oils. Your body usually makes all the vitamin K you need. |
More information on vitamins
Read more from womenshealth.gov
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Folic Acid Fact Sheet — This fact sheet explains what folic acid is, why you should take it, how much you should take, and where you can get it.
http://www.womenshealth.gov/publications/our-publications/fact-sheet/folic-acid.cfm
Explore other publications and websites
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Calcium and Vitamin D: Important at Every Age — This publication provides information on why vitamin D and calcium are important for your health and your bones.
http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/default.asp
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Dietary Supplements Fact Sheet - Magnesium — This fact sheet explains what magnesium is, what kind of foods provide it, the recommended amount for adults and who may need extra magnesium.
http://ods.od.nih.gov/factsheets/magnesium.asp
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Dietary Supplements Fact Sheet - Selenium — This fact sheet explains what selenium is, what kind of foods provide it, the recommended amount for adults and who may need extra selenium.
http://ods.od.nih.gov/factsheets/selenium.asp
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Dietary Supplements Fact Sheet - Zinc — This fact sheet explains what zinc is, what kind of foods provide it, the recommended amount for adults and who may need extra zinc.
http://ods.od.nih.gov/factsheets/Zinc-QuickFacts/
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Dietary Supplements: Background Information — This online publication explains what dietary supplements are and how they are regulated.
http://ods.od.nih.gov/factsheets/DietarySupplements.asp
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Folic Acid (Copyright © March of Dimes) — This fact sheet stresses the importance of getting higher amounts of folic acid during pregnancy in order to prevent neural tube defects in unborn children.
http://www.marchofdimes.com/pnhec/173_769.asp
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Tips for the Savvy Supplement User - Making Informed Decisions and Evaluating Information — This publication reviews information consumers should know before starting the use of a dietary supplement, such as possible interactions with prescription and over-the-counter (OTC) medications. It also has tips on searching the Web for information on dietary supplements, as well as information about the safety and value of supplements.
http://www.fda.gov/Food/DietarySupplements/ConsumerInformation/ucm110567.htm
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Vitamin A and Bone Health — This fact sheet explains how much vitamin A you need, how it affects your bones, how too much can be harmful, and what foods contain vitamin A.
http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/vitamin_a.asp
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Vitamin and Mineral Supplement Fact Sheets — This website links to fact sheets on essential vitamins and minerals. Each fact sheet explains what the vitamin or mineral is, what the dietary recommendation is, and what foods contain it.
http://dietary-supplements.info.nih.gov/Health_Information/Vitamin_and_Mineral_Supplement_Fact_Sheets.aspx
Connect with other organizations
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American Dietetic Association
http://www.eatright.org/default.aspx
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Food and Nutrition Information Center, USDA
http://www.nal.usda.gov/fnic/
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International Food Information Council Foundation
http://www.foodinsight.org/Home.aspx
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National Center for Complementary and Alternative Medicine
http://nccam.nih.gov/
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Nutrition.gov
http://www.nutrition.gov/
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Office of Dietary Supplements
http://ods.od.nih.gov/
Content last updated June 17, 2008.
Resources last updated June 17, 2008.
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A federal government website managed by the Office on Women's Health in the Office of the Assistant Secretary for Health at the U.S. Department of Health and Human Services.
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