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Three different forms of vitamin A are active in the body: retinol, retinal, and retinoic acid. It promotes vision, participates in protein synthesis and cell differentiation, thereby maintaining the health of epithelial tissues and skin. It also supports reproduction and regulates growth.

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Retinol: fortified milk, cheese, eggs, liver
Beta-carotene: spinach and other dark green, leafy vegetables, broccoli, deep orange fruits (apricots, cantaloupe) and vegetables (squash, carrots, sweet potatoes, pumpkin

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Mineralization of bones (raises blood calcium and phosphorus by increasing absorption from digestive tract, withdrawing calcium from bones, stimulating retention by kidneys)

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Synthesized in the body with the help of sunlight; fortified milk, beff, egg yolks, liver, fatty fish (herring, salmon, sardines) and their oils

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Antioxidant (stabilization of cell membranes, regulation of oxidation reactions, protection of polyunsaturated fatty acids [PUFA] and vitamin A)

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Dark green, leafy vegetables (spinach, turnip green, collard greens, broccoli), wheat germ, whole grains, liver, egg yolks, nuts, seeds, fatty meats.

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Synthesis of blood-clotting proteins and bone proteins

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liver, dark green leafy vegetables, cabbage-type vegetables; milk

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Part of coenzyme TPP (thiamin pyrophosphate) used in energy metabolism

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Whole-grain, fortified or enriched grain products, pork

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Part of coenzymes FMN (Flavin mononucleotide) and FAD (Flavin adenine dinucleotide) used in energy metabolism

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Milk products (yogurt, cheese); whole-grain, fortified or enriched grain products; liver

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Easily destroyed by ultraviolet light and irradiation

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Easily destroyed by ultraviolet light and irradiation

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Part of coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (its phosphate form) used in energy metabolism

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Milk, eggs, meat, poultry, fish; whole-grain, fortified and enriched grain products; nuts and all protein-containing foods

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Part of coenzymes PLP (pyridoxal phosphate) and PMP (pyridoxamine phosphate) used in amino acid and fatty acid metabolism;
helps to convert tryptophan to niacin and to serotonin;
helps to make red blood cells

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Meats, fish, poultry, potatoes and other starchy vegetables, legumes, noncitrus fruits, fortified cereals, liver, soy products

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Part of coenzymes THF (tetrahydrofolate) and DHF (dihydrofolate) used in DNA synthesis and therefore important in new cell formation

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Fortified grains, leafy green vegetables, legumes, seeds, liver

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Part of coenzymes methylcobalamin and deoxyadenosylcobalamin used in new cell synthesis;
helps to maintain nerve cells;
reforms folate coenzyme;
helps to break down some fatty acids and amino acids

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Foods of animal origin (meat, fish, poultry, shellfish, milk, cheese, eggs), fortified cereals