Vitamins: Their Functions and the Best Sources

Vitamin A

Vitamin A is highly antioxidant and plays a role in many body functions. It promotes good vision and the growth of bones. It preserves the health of the skin and protects the body against infections.
The best sources of vitamin A are giblets, marinated herring, several vegetables (sweet potatoes, carrots, spinach, cabbage, squash) and cantaloupe.


Vitamin B1 (thiamine)
Vitamin B1 is necessary for the production of energy and participates in the transmission of nerve impulses as well as growth.
The best sources of vitamin B1 are whole grain products, some vegetables and fruits (orange, green peas), legumes and pork and offal.



Vitamin B2 (riboflavin)

Vitamin B2 plays a role in the production of energy. It is also involved in the production of red blood cells and hormones. It also plays a role in the growth and repair of tissues.

The best sources of vitamin B2: grain products, poultry, mollusks, leafy green vegetables, dairy products, eggs, nuts and seeds.



Vitamin B3 (niacin)
Vitamin B3 contributes to the production of energy. It also plays a role in the development of the DNA (genetic material).
The best sources of vitamin B3: grain products, fish (tuna, cod, salmon, etc...), meat and poultry (liver, chicken roast, breaded veal, etc.) and peanuts.

Vitamin B5 (pantothenic acid)

Vitamin B5 is involved in the production and regulation of neurotransmitters (messengers of nerve impulses) and the functioning of the adrenal glands. It plays a role in the formation of hemoglobin, skin and mucous membranes.

The best sources of vitamin B5: meat, bran cereal, salmon and cod, eggs, giblets, sunflower seeds and mushrooms.
Vitamin B6 (pyridoxine)

The role of vitamin B6

Vitamin B6 plays an important role in the psychic equilibrium by acting on the neurotransmitters (serotonin, melatonin, dopamine). Pyridoxine also contributes to many other body functions, including red blood cell formation, regulation of blood sugar levels and maintenance of a good immune system.
The best sources of vitamin B6: turkey and chicken, fish (tuna, salmon, cod), chickpeas, fortified cereals, liver, potatoes and sesame and sunflower seeds.

Vitamin B8 (biotin)

Vitamin B8 is necessary for the transformation of several compounds, including glucose and fat.
The best sources of vitamin B8: liver and offal, fish, soybeans and other legumes, cauliflower, egg yolk, nuts and seeds and whole grains.

Vitamin B9 (folic acid)

Vitamin B9 is "the vitamin of pregnant women" because it has a protective effect against neural tube birth defects. It is involved in the production of body cells, including red blood cells. It plays an essential role in the production of DNA and RNA (genetic material), in the functioning of the nervous and immune systems and in healing wounds and sores.

The best sources of vitamin B9: giblets, several vegetables (spinach, asparagus, lettuce, beets and Brussels sprouts), flaxseed and sunflower, legumes and soybeans and fortified cereals.


Vitamin B12 (cobalamin)
Vitamin B12 is involved in the production of genetic cells and red blood cells. It also ensures the maintenance of nerve cells and tissue.

The best sources of vitamin B12: canned fish and shellfish (clams, tuna, salmon and sardines), meat and poultry, milk, fresh fish and shellfish (oysters, crab, tuna, trout, shrimp, etc...), eggs, soy and enriched rice.



Vitamin C (ascorbic acid)
In addition to its antioxidant properties, vitamin C contributes to the health of bones, cartilage, teeth and gums. It protects against infection, speeds up the healing process and helps with the absorption of iron.
The best sources of vitamin C:  vegetables (red pepper, broccoli, Brussels sprouts, beets, etc...) and fruits (oranges, strawberries, kiwis, papayas, mangoes, guavas, etc...)


Vitamin D

Vitamin D is essential for the health of bones and teeth. It allows the use of calcium and phosphorus in the blood for the growth and maintenance of the bone structure, among others. It also plays a role in the maturation of cells, including those of the immune system, and in the maintenance of a good overall health condition.

The best sources of baby vitamin D: fish, rice, milk and yogurt and liver.

Vitamin E

A major antioxidant, vitamin E protects the membrane that surrounds the body cells, especially the red and white blood cells (the immune system). It has anti-inflammatory and vasodilatory properties and thus contributes to a smooth functioning of the heart.

The best sources of vitamin E: almonds, sunflower seeds, canola oil, peanuts, bran cereal, avocado.

Vitamin K

It is involved in the process of blood clotting and the calcification of soft tissue. Vitamin K is also produced by bacteria in the gut.

The best sources of vitamin K: green vegetables (spinach, chard, Brussels sprouts, broccoli, asparagus, Boston lettuce, green beans, peas), kiwi and seaweed.