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Thank You!

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Total of 13

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1: Vitamin B1 https://commons.wikimedia.org/wiki/File:Thiamin.svg

2: Vitamin B2
By KaiserDog21 - Created with ChemDraw Professional and Discovery Studio Visualizer. Edited with paint.net., CC BY-SA 4.0,  https://en.wikipedia.org/w/index.php?curid=57131012

3: Vitamin B3
Photo by Mehrshad Rajabi on Unsplash

4: Biotin
By Edward A. Hubbard, National Institutes of Health - http://resource.nlm.nih.gov/101442442, Public Domain, https://commons.wikimedia.org/w/index.php?curid=6657417

5: Pantothenic Acid
BY Eiko Guilbeau

6: Vitamin B6
BY Eiko Guilbeau

7: Folate
BY Eiko Guilbeau

8: Vitamin B12
BY Eiko Guilbeau

9: Vitamin C
BY Eiko Guilbeau

10: Vitamin A
BY Eiko Guilbeau

11: Vitamin D
BY Eiko Guilbeau

12: Vitamin E
LHcheM [GFDL (http://www.gnu.org/copyleft/fdl.html) or CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0)], from Wikimedia Commons

13: Vitamin K
By Lomeloth - Ain wirk, CC BY-SA 3.0, https://commons.wikimedia.org/w/index.php?curid=23769367

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DRI: 1.1 mg
Functions: Energy Metabolism (Part of coenzyme TPP [thiamin pyrophosphate]) used in energy metabolism. The TPP coenzyme take part in the conversion of pyruvate to acetyl CoA to make 4-carbon compound. Thiamin take an important position of nerve cells, so therefore nerve activities are heavily depends on Thiamin.

Excellent Food Sources: Whole-grain, pork

Interesting Facts: Alcohol use have negative effects on Thiamin intake. Alcohol impairs absorption and enhances excretion of Thiamin.

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DRI: 1.1 mg
Functions: Energy Metabolism: Part of coenzyes FMN (flavin monouncleotide) and FDA (flavin adenine dinucleotide) used in energy metabolism.

Excellent Food Sources: Yogurt, Cheese, Whole-grain

Interesting Facts: Other than milk products, green  vegetables and nutritional yeast can be a substitute. UV destroys Riboflavin, but not heat.

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DRI: 14 mg
Functions: Energy metabolism; the two coenzyme play the key roles in energy-transfer reactions, especially the metabolism of glucose, fat, and alcohol.
Excellent Food Sources: Chicken breast, Mushrooms, Peanut butter

Interesting Facts: It can be used to lower LDL cholesterol and triglycerides and raise HDL. This help reduce the risk of hear disease. However, this treatment is not effective for the people whose blood lipid level is already controlled.

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AI: 30 mgc
Functions: Taking a critical role in metabolism in TCA cycle turning. Biotin breaks fatty acids and certain amino acids.

Excellent Food Sources: Variety of foods including egg yolks.

Interesting Facts: The research on DRI is insufficient, so therefore AI (Adequate Intake) has been determined. Raw egg whites prevent Biotin to be absorbed.

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DRI: 5 mg
Functions: It is a part of coenzyme A, and
it is involved in more than 100 steps in synthesis of lipids, neurotransmitters steroid hormones, and hemoglobin.

Excellent Food Sources: Wide varieties foods ( chicken, beef, potatoes, oats, tomatoes, egg yolk, broccoli and whole-grains)

Interesting Facts: It is easily destroyed by freezing, canning, and refining processes.

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DRI: 1.6 mg
Functions: Coenzyme PLP (phyridoxal phosphate)  which relates to metabolism for carbohydrate, fatty acid, and amino acid in over 100 different reactions.

Excellent Food Sources: Meats, poultry, fish, watermelons, bananas, potatoes and starchy vegetables.

Interesting Facts:
RDA recommendation isbases on the amounts needed to maintain adequte levels of its coenzymes. It is stored in muscle tissue, and large doses may enhance muscle strength or physical endurance.

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DRI: 400 mcg
Functions: New cell formation, coupled with B12, Folate coenzyme is activated for DNA synthesis. Breakdown amino acid homocysteine.

Excellent Food Sources: Dark green leafy vegetables (Spinachi & Broccoli), Lentils, Asparagus, Citrus fruits

Interesting Facts: Infants who are fed with goat milk may develop folate deficiency.  Alcohol abuse induce folate deficiency.

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DRI: 75  mg
Functions: Antioxidant (defends against free radicals) Cofactor (help a specific enzyme perform its rolls.

Excellent Food Sources: Strawberries, Broccoli, Red bell pepper, Kiwi, Brussels sprouts, Orange,

Interesting Facts: Even though Vitamin C can be excreted from the body, high dose of this with some medications cause toxicity (Kidney disease, blood anticlotting medicine)  Cellular damage (High dose of Vitamin C acts as prooxidant )

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RDI: 700mcg
Functions: Key element for vision. Vitamin A maintain the cornea, and it help in conversion of light energy into nerve impulses at retina. It involves in protein synthesis and cell development for a specific function. Supports reproduction and regulating growth.

Excellent Food Sources: Sweet potatoes, carrots, broccoli, mango, cheese, butter, eggs

Interesting Facts: There are three different forms of Vitamin a in a body (retinol, retinal, and retinoic acid)  Plant foods provide carotenoid some of which can be converted into Vitamin A. Some beta-carotene act as antioxidant.

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DRI: 15 mcg
Functions: Largely contributes bone-making and maintain the balance with other vitamins and hormones. It helps absorption of calcium and phosphorus, resulting in maintaining the concentration of minerals in blood by increasing absorption of minerals and withdrawing calcium from bones.  Protect from cognitive decline and slows Parkinson's disease.

Excellent Food Sources: Egg yolks, Salmon, Mackerel, Sardines,

Interesting Facts: Active form of Vitamin D is a hormone. The sunlight may play a big role to achieve the adequate amount of Vitamin D.

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DRI: 15 mg
Functions: Antioxidant (stabilization of cell membrance, regulation of oxidation, protection of polyunsaturated fatty acid and Vitamin A)
Protect the body from the adverse effects of free radicals. Stop chain reaction of producing free radicals.

Excellent Food Sources:  Polyunsaturated plant oils, dark green leafy vegetables (spinach, collard greens, broccoli) whole grains, egg yolks, nuts, seeds

Interesting Facts: Prevent oxidization of polyunsaturated fatty acids, as well as other plant oils. Additionally, it prevent oxidization of LDL and reduces inflammation. Thus reduce the risk of heart diseases.

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DRI: 90 mcg
Functions: Synthesize blood-clotting proteins and bone proteins. Many different proteins and the mineral form of calcium are involved for blood clotting.

Excellent Food Sources: Cabbage, collards, spinach, brussels sprouts, vegetable oils ( soybean /canola oil)

Interesting Facts: Although this is a fat-soluble vitamin, there is no adverse effect of high dose  was found. ( it may interfere anti-blood clotting medicine) New born babies receive a shot of Vitamin K at birth.

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DRI: 2.4 mcg

Functions: Part of coenzyme methylcobalamin and deoxyadenosylcobalamin used in new cell symthesis, helps to maintain nerve cells; reforms folate coenyme, helps to break down some fatty acids and amino acids.

Excellent Food Sources: Animal Origin (meat, fish, poultry, shellfish, cheese, eggs)

Interesting Fact:  Easily destroyed by microwave cooking