Vitamins

RDA = U.S. recommended daily allowance for adults and children over 4 years of age; mg = milligrams; meg = micrograms; IU = international units

A (Carotene)

RDA: 5,000 IU Daily

Formation and maintenance of skin, hair, and mucos membranes; aids in seeing in dim light; bone and tooth growth.

Found in yellow and orange fruits and vegetables and green leafy vegetables.

B1 (Thiamine)

RDA: 1 mg Daily

Helps in releasing energy from carbohydrates during normal metabolism, growth.

Aids in maintaining muscle tone.

Found in cereal, oatmeal, meat, rice, pasta, and whole grains.

B2 (Riboflavin)

RDA: 1.7 mg Daily

Helps in releasing energy from protein, fats, and carbohydrates during normal metabolism.

Found in leafy vegetables, whole grains, meat, eggs, and milk.

B6 (Pyridoxine)

RDA: 2 mg Daily

Builds body tissue and aids in the metabolism of protein.

Found in poultry, fish, lean meat, dried beans, whole grains, prunes, and avocados.

B12 (Cobalamin)

RDA: 6 meg Daily

Aids in the development of cells and the nervous system and in the metabolism of protein and fats.

Found in meat, milk, and fish.

Biotin

RDA: 0.3 mg Daily

Aids in the metabolism of protein, fats, and carbohydrates.

Found in cereal, grain products, legumes.

Folic Acid

RDA: 0.4 mg Daily

Aids in red blood cell production and genetic material development.

Found in green leafy vegetables, meat, beans, peas, and lentils.

Niacin

RDA: 20 mg Daily

Aids in the metabolism of protein, fats, and carbohydrates.

Found in meat, fish, poultry, cereals, peanuts, potatoes, eggs, and dairy products.

Pantothenic Acid

RDA: 10 mg Daily

Releases energy from fats and carbohydrates

Found in lean meat, whole grains, legumes,fruits, and vegetables.

C (Ascorbic Acid)

RDA: 60 mg Daily

Essential for formation of bone, cartilage, muscles, and blood vessels; also helps in the maintenance of capillaries and gums.

Found in citrus fruits, berries, and vegetables.

D

RDA: 400 IU Daily

Aids in bone and tooth formation; also helps maintain the action of the heart and nervous system.

Found in milk, sunlight, fish and eggs

E

RDA: 30 IU Daily

Aids in the protection of blood cells, body tissue, and fatty acids.

Found in multigrain cereals, nuts, wheat germ, vegetable oils, and green leafy vegetables.