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.