Alphabet Vitamins

Our body needs a wide variety of nutrients to stay healthy. Deficiencies in any one area can lead to health problems. Here is a list of the alphabet vitamins, their functions in the body, foods that contain them, and signs of vitamin deficiencies:

Vitamin A
Vitamin A is good for our vision. In addition, it is essential for healthy hair, skin and nails. It supports growth and development, skin and bone formation and immune function.

The best vitamin A sources are orange-colored foods like cantaloupe, carrots, pumpkin, sweet potatoes, eggs, dairy products, spinach, broccoli and other green leafy vegetables.

Vitamin A deficiencies can cause skin issues, impaired immune function, vision problems, fat malabsorption, and disorders of the liver.

Vitamin B
There are several nutrients in the B-complex family of vitamins. Each B vitamin performs specialized functions in our body. The benefits of B vitamins range from helping reduce daily stress to promoting healthy energy levels, protecting against free radicals and supporting cardiovascular nutrition.

Symptoms of a vitamin B deficiency depend on the type of vitamin B that you lack. Signs of a vitamin B deficiency range from fatigue to impaired immune system function.

Below is a list of the B vitamins and common food sources for each B vitamin:

• B1 (thiamin) - beans, peas, pork, nuts, sunflower seeds, whole grains and enriched grain products
• B2 (riboflavin) - eggs, nuts, pork, sunflower seeds, whole grains and enriched grain products
• B3 (niacin) - beans, beef, enriched grain products, nuts, pork, poultry, seafood and whole grains
• B5 (pantothenic acid) - avocados, beans, peas, broccoli, eggs, milk, mushrooms, poultry, seafood, sweet potatoes, whole grains and yogurt
• B6 (pyridoxine) - chickpeas, fruits (but not citrus), potatoes, salmon and tuna
• B7 (biotin) - avocados, cauliflower, eggs, fruits, liver, pork, salmon and whole grains
• B8 (inositol) - lecithin granules and oil, beef heart, liver, brown rice, enriched cereals, citrus fruits, nuts, molasses and leafy green vegetables
• B9 (folic acid) - asparagus, avocado, beans, peas, enriched grain products, green leafy vegetables and orange juice
• B12 - dairy products, eggs, fortified cereals, meats, poultry and seafood

Vitamin C
Vitamin C is a powerful antioxidant that helps our body protect itself from free radicals.

Vitamin C supports immune function and the formation of collagen, which is an essential component of connective tissue. Vitamin C also boosts our body’s ability to absorb non-heme iron (a kind of iron found in plant-based foods).

We can get vitamin C from citrus fruits, kiwi, strawberries, cantaloupe, broccoli, Brussels sprouts, red and green peppers and many other fruits and vegetables.

Vitamin C deficiencies can result in fatigue, impaired immune function, poor collagen synthesis, joint pain and other issues.

Vitamin D

Vitamin D is essential for bone growth and mineralization, as well as the absorption of calcium. It also boosts immune function, helps support cardiovascular health and nervous system function.

Our body produces it naturally after enough sun exposure. In addition, we can get vitamin D from fatty fish, beef liver, egg yolks, mushrooms and fortified milk or breakfast cereals.

About 75%-90% of people in the U.S. are vitamin D deficient. Possible signs of vitamin D deficiency can include issues with bone and gut health.


Vitamin E
The most widely touted benefits of vitamin E are related to its antioxidant effects. Vitamin E helps protect cells from the effects of free radicals, supports immune system function, and supports the cardiovascular system.

Foods rich in vitamin E include vegetable oils like wheat germ, sunflower and safflower oil, nuts, green vegetables and vitamin E fortified foods. Although vitamin E deficiencies are rare, symptoms can include issues with eye health and immune system function.


Vitamin K
Like vitamin B, vitamin K is a family of nutrients including multiple forms of both vitamin K1 and vitamin K2, though they have similar and complementary functions. The benefits of vitamin K include helping our cardiovascular system function well and keeping our bones strong and healthy.

Green vegetables such as broccoli, kale, turnip greens, collards, Swiss chard and mustard greens are all great food sources of vitamin K.

Signs of vitamin K deficiency can include blood and circulation issues, and sometimes certain bone issues.