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Vitamin A, also known as retinol, is essential to the formation of visual purple in the retina, which allows vision in dim light. Beta carotene, the precursor to vitamin A found in vegetables, has antioxidant properties, which means it protects cells from the daily toxic damage of oxidation.

Vitamin A is found in milk, cheese, cream, liver, kidney, cod and halibut fish oil. All of these sources, except for skim milk that has been fortified with vitamin A, are high in saturated fat and cholesterol. The vegetable sources of beta-carotene are fat and cholesterol free. The body regulates the conversion of beta-carotene to vitamin A based on the body’s needs. Sources of beta-carotene are carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli, spinach, and most dark green, leafy vegetables. The more intense the color of a fruit or vegetable, the higher the beta-carotene content.

Ascorbic acid, or vitamin C, aids in many functions of the body, including the absorption of iron. Large doses of C do not usually cause toxicity because, as a water-soluble vitamin, it is simply excreted in the urine. People who tend to form kidney stones may find their condition aggravated by vitamin C supplementation or megadosing.

Vitamin C (ascorbic acid) is found in green peppers, citrus fruits, strawberries, tomatoes, broccoli, turnip greens and other greens, sweet and white potatoes, and cantaloupe. Most other fruits and vegetables contain some vitamin C; fish and milk contain small amounts.

Vitamin B-6 plays a role in the synthesis of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more the need for vitamin B6.

Vitamin B-6 is found in beans, nuts, legumes, eggs, meats, fish, whole grains, and fortified breads and cereals.

Vitamin B12, like the other B vitamins, is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system.

Vitamin B12 is found in eggs, meat, poultry, shellfish, and milk and milk products.

Vitamin D promotes the body’s absorption of calcium, which is essential for the normal development of healthy teeth and bones. It also helps maintain adequate blood levels of the minerals calcium and phosphorus.

Vitamin D is found in cheese, butter, margarine, cream, fortified milk (all milk in the United States is fortified with Vitamin D), fish, oysters, and fortified cereals.

Vitamin E is an antioxidant that protects body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K.

Vitamin E is found in wheat germ, corn, nuts, seeds, olives, spinach, asparagus, and other green leafy vegetables, vegetable oils (corn, sunflower, soybean, and cottonseed), and products made from them such as margarine.

Vitamin K is known as the clotting vitamin, because without it blood would not clot. Some studies indicate that it helps in maintaining strong bones in the elderly.

Vitamin K is found in cabbage, cauliflower, spinach, and other green leafy vegetables, cereals, soybean, and other vegetables. Vitamin K is also made by the bacteria that line the gastrointestinal tract.