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Vitamins – Their sources and functions

1. A (retinol) Papaya, carrot, mango, Keeps our eyes and skin healthy

pumpkin, milk

2. B1 (thiamine) Milk, Green vegetables, Required for normal body growth
peas, eggs, cereals, and development

3. B2 (riboflavin) tomatoes Essential for proper functioning of
nerves in the body

4. B3 (niacin/ Essential for various reactions

nicotinic acid) taking place in the body
5. B12 Essential for production of blood

(cobalamin) cells in our bone marrow

6. C (Ascorbic Amla, green chilli, citrus Helps body to fight diseases
acid) fruits

7. D (calciferol) Milk, butter, cod - liver Helps the body to use calcium for
oil, eggs strong bones and teeth

8. E (tocopherol) Whole grains, green Essential for general fitness and

leafy vegetables, nuts, good skin
olives

9. K Green leafy vegetables Helps in clotting of blood
(phylloquinone)