We need vitamins in a very small amount, but they are as important as any other nutrients we need in maintaining our health. Below is a table illustrating the functions and the sources of the vitamins to you.

Vitamins Functions Source of the vitamins

B1 (Thiamine) help in converting carbohydrates into energy
advance the metabolism of sugar and fatty acid in our body
maintain the normal functions of heart and nerves Whole-wheat products, pork, liver, peas

B2 (Riboflavin) prevent skin disease
occurs in a large number of enzyme interactions that are designed to convert the food we eat into energy Green vegetables, meat, fish, liver, egg, milk products, whole-grain foods

B3 (Niacin) helps living cells generate energy from food
good for nerves milk products, whole grain foods and liver

B5 (Pantothenic) synthesizing and metabolizing fats and the formation of hormones and cholesterol
advance the reorganization Widely distributed in plant and animal foods, e.g. Liver, egg, fresh vegetables

B6 (Pyridoxine) used in protein metabolism
help to synthesize amino acids and to break them down so they can be converted to other comounds or to energy Meat, milk, potatoes, cereals, vegetables, oatmeal

Folic acid involved in the formation of hemoglobin in red blood cells
plays an important role in genetic functions such as cell division and tissue growth Green vegetables, milk, liver

B12 (Cyanocobalamin) important for DNA metabolism
assists in red blood cell formation
help in maintenance of the central nervous system Egg, milk and milk products, fish, liver, kidney and muscle meats

C (Absorbic acid) act as an antioxidant against destructive oxidative reactions
making antibodies strengthen the bones, teeth and blood vessels
help in taking in iron
to strengthen the structure of the body Fresh fruit and juice, especially in orange, lemon and green vegetables

A (Retinol) as a structural integrity of the barrier formed by the cell membranes against invasion of microorganisms
needed for maintenance of a wide variety of body cells Cheese, eggs, butter, liver; some orange or yellow and some deep-green leafy vegetables, which contain beta-carotene, which are converted into vitamin A in the body

D crucial in the formation of bones and teeth
needed for maintenance of a wide variety of body cells Cheese, eggs, butter, liver; some orange or yellow and some deep-green leafy vegetables, which contain beta-carotene, which are converted into vitamin A in the body

E antioxidant
protects the walls of the red blood cells from becoming fragile
make the cell membranes more stable
prevents tissues from becoming damaged vegetable oils, whole-grain products, liver, nuts and leafy green vegetables

K essential for the synthesis of proteins needed to make blood clot
important in the metabolism of the amino acid glutamic acid, which affects bones and other tissues dark-green leafy vegetables, liver, egg yolks, herbal tea and green tea

Vitamins	Functions	Source of the vitamins
B1 (Thiamine)	help in converting carbohydrates into energy advance the metabolism of sugar and fatty acid in our body maintain the normal functions of heart and nerves	Whole-wheat products, pork, liver, peas
B2 (Riboflavin)	prevent skin disease occurs in a large number of enzyme interactions that are designed to convert the food we eat into energy	Green vegetables, meat, fish, liver, egg, milk products, whole-grain foods
B3 (Niacin)	helps living cells generate energy from food good for nerves	milk products, whole grain foods and liver
B5 (Pantothenic)	synthesizing and metabolizing fats and the formation of hormones and cholesterol advance the reorganization	Widely distributed in plant and animal foods, e.g. Liver, egg, fresh vegetables
B6 (Pyridoxine)	used in protein metabolism help to synthesize amino acids and to break them down so they can be converted to other comounds or to energy	Meat, milk, potatoes, cereals, vegetables, oatmeal
Folic acid	involved in the formation of hemoglobin in red blood cells plays an important role in genetic functions such as cell division and tissue growth	Green vegetables, milk, liver
B12 (Cyanocobalamin)	important for DNA metabolism assists in red blood cell formation help in maintenance of the central nervous system	Egg, milk and milk products, fish, liver, kidney and muscle meats
C (Absorbic acid)	act as an antioxidant against destructive oxidative reactions making antibodies strengthen the bones, teeth and blood vessels help in taking in iron to strengthen the structure of the body	Fresh fruit and juice, especially in orange, lemon and green vegetables
A (Retinol)	as a structural integrity of the barrier formed by the cell membranes against invasion of microorganisms needed for maintenance of a wide variety of body cells	Cheese, eggs, butter, liver; some orange or yellow and some deep-green leafy vegetables, which contain beta-carotene, which are converted into vitamin A in the body
D	crucial in the formation of bones and teeth needed for maintenance of a wide variety of body cells	Cheese, eggs, butter, liver; some orange or yellow and some deep-green leafy vegetables, which contain beta-carotene, which are converted into vitamin A in the body
E	antioxidant protects the walls of the red blood cells from becoming fragile make the cell membranes more stable prevents tissues from becoming damaged	vegetable oils, whole-grain products, liver, nuts and leafy green vegetables
K	essential for the synthesis of proteins needed to make blood clot important in the metabolism of the amino acid glutamic acid, which affects bones and other tissues	dark-green leafy vegetables, liver, egg yolks, herbal tea and green tea