XWater-Soluble: absorbed with water and enter the bloodstream directly

  XFat-Soluble: need dietary fat to be absorbed properly; pass through small intestine and into lymphatic system before entering the bloodstream (Vitamin A , K and E are stored in liver; Vitamin D is stored in fat and muscle tissue)

Vitamin A (Retinol)

Pictured above: Carrot Source

  XBenefits: prevents eye problems, necessary for wound healing and normal immune function, helps keep skin healthy, essential for growth and development of cells
  XSources: milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (carrots, sweet potatoes, pumpkin, kale) and orange fruits (cantaloupe, apricots, peaches, papayes and mangos)
  XDeficiency: Night blindness, dry eyes, poor bone grwoth
  XToxicity: Fatigue, Night Sweats, Vertigo, Headache, Bne Pain, Vomiting, Jaundice, Hypercalcemia

Vitamin D (Cholecalciferol)
  XBenefits: necessary for bone formation; promotes absorption of calcium and phosphorous
  XSources: egg yolk, liver, fatty fish, sunlight
  XDeficiency: Rickets
  XToxicity: Hypercalcemia, Vomiting, Retarded Growth

Vitamin E (Tocopherol)
  XBenefits: anti-oxidant and helps protect cells from damage; important for health of red blood cells
  XSources: vegetable oils; liver; egg yolk; butter; green leafy vegetables; whole-grain breads; cereals
  XDeficiency: Hemolytic anemia; Hyporeflexia; Spinocerebellar and Retinal degeneration
  XToxicity: May interfere with vitamin K which leads to prolonger clotting and bleeding time

Vitamin K (Phylloquinone)
  XBenefits: needed for normal blood clotting
  XSources: green leady vegetables, soy beans, vegetable oild
  XDeficiency: Bleeding due to deficiency of prothrombin and other factors (clotting); Osteopenia

Vitamin B1 (Thiamin)

Pictured above: Beriberi Disease Source

  XBenefits: helps the body convert carbs into energy and is necessary for the heart, muscles, and nervous system to function properly
  XSources: whole grains; meat; enriched cereals, nuts, legumes, potatoes
  XDeficiency: Wernicke encephalopathy; Korsakoff syndrome; Beriberi

Vitamin B2 (Riboflavin)
  XBenefits: releases energy from protein, fat and carbohydrates; promotes healthy skin and eyes
  XSources: milk, cheese, liver, meat, eggs, enriched cereals
  XDeficiency: Cheilosis, Normochromic-Normocytic Anemia

Vitamin B3 (Niacin)
  XBenefits: releases energy from protein, fat and carbohydrates; helps maintain healthy skin and is important for nerve function; involved in cholesterol production; guards against birth defects
  XSources: liver, red meat, fish, poultry, legumes, whole-grain or enriched cereals
  XDeficiency: Pellagra
  XToxicity: Flushing

Vitamin B5 (Pantothenic Acids)

Pictured above: Corn Source

  XBenefits: releases energy from protein, fat and carbohydrates
  XSources: corn, cauliflower, kale, broccoli, tomatoes, avocados, liver, leat, egg yolk, yeast, whole-grain breads, cereals, legumes, vegetables
  XDeficiency: Fatigue, Sleep disturbances; Nausea; Muscle Cramps
  XToxicity: Diarrhea; water retention

Vitamin B6 (Pyridoxine)
  XBenefits: important for normal brain and nerve function; helps the body break down proteins and make red blood cells
  XSources: Organ meats, whole-grain cereals, fish, legumes
  XDeficiency: Seizures, anemia, neuropathies
  XToxicity: Peripheral Neuropathy

Vitamin B7 (Biotin)

Pictured above: Peanuts Source

  XBenefits: essential component of enzymes
  XSources: Peanuts, Tomatoes, Almonds, Eggs, Onions, Carrots, Romaine Lettuce, Cauliflower, Sweet Potato, Oats
  XDeficiency: Hair loss; Rash around eyes, noise, mouth and genital area; Depression, Lethargy, hallucination, and numbness of the extremities

Vitamin B9 (Folate; Folic Acid)
  XBenefits: helps prevent birth defects; important for a healthy heart and cell development
  XSources: dark, leafy vegetables; enriched and whole grain breads; fortified cereals
  XDeficiency: Megaloblastic Anemia; Macrocytic Anemia

Vitamin B12 (Cyanocobalamin)
  XBenefits: helps to make red blood cells, nerve cells and DNA; helps break down carbs and fat
  XSources: meats, poultry, eggs, fortified cereals, milk and milk products
  XDeficiency: Pernicious Anemia
  X**important for vegans to supplement because B12 is only found in animal products

Vitamin C (Ascorbic Acid)

Pictured above: Orange Source

  XBenefits: forms collagen (essential for skin, blood vessels, bones and teeth); acts as an antioxidant; provides resistance to infections and promotes wound-healing
  XSources: citrus fruits, tomatoes, potatoes, broccoli, strawberries, sweet peppers
  XDeficiency: Scurvy