Vitamin B 
Artful
Gift Home
| Type | Best Sources | Main Role |
| B-1 Thiamin | Pork, liver, oysters, whole grain & enriched cereals, pasta and bread, wheat germ, brewers yeast, green peas | Turns carbohydrates into energy |
| B-2 Riboflavin | Liver, milk, meat, dark green vegetables, whole grain & enriched cereals, pasta, bread, mushrooms | Helps cells get oxygen and get rid of carbon dioxide |
| B-3 Niacin | Liver, poultry, meat, tuna, whole grain & enriched cereals, pasta, bread, nuts, dried beans, peas | Helps cells breathe and use other nutrients |
| B-6 Pyridoxine | Whole grain cereals, bread, liver, avocados, spinach, green beans, bananas | Assembles amino acids that make proteins and in turn cells |
| B-12 Cobolamin | Liver, kidneys, meat, fish, eggs, milk, oysters | Regulates nervous system functions |
Vitamin A
U.S. Recommended Daily Allowance is 5,000 international units. Vitamin A is needed for vision, teeth, bones, skin, hair and urinary gastrointestinal tracts. Needs sufficient Vitamin E for absorption and storage. Can be toxic - 50,000-100,000 iu
| Good Sources | Amount | %USDA |
| Dried Apricots | 10 med. halves | 80 |
| Grapefruit | 1 cup | 140 |
| Beet Greens | 1 cup | 150 |
| Cantaloupe | 1/2 | 180 |
| Sweet Potato | 1 med. | 180 |
| Carrots (cooked) | 1 cup | 330 |
| Beef Liver | 8 ounces | 910 |