Section VII. VITAMINS
a. There is a group of chemicals that are required in very small quantities from
outside the body for the proper functioning of the body. These substances are called
b. Vitamins are found in varying amounts in different foods. In fact, many
processed foods contain artificial vitamin supplements.
c. Vitamins can be considered in two major categories--water-soluble vitamins
and fat-soluble vitamins.
6-32. WATER-SOLUBLE VITAMINS
The water-soluble vitamins include vitamin C, B-complex vitamins, and others.
There is a daily requirement for water-soluble vitamins. This is because they are
excreted continuously with the urine.
a. Vitamin B1 (Thiamine Hydrochloride). Vitamin B1 is present in liver,
bananas, lean pork, and whole grain cereals.
b. Vitamin B2 (Riboflavin). Riboflavin is found in milk, milk products, leafy
green vegetables, fruit, and liver.
c. Vitamin B6 (Pyridoxine Hydrochloride). Vitamin B6 is found in whole grain
cereals, yeast, milk, fish, eggs, and liver.
d. Nicotinic Acid (Niacin) and Nicotinamide (Niacinamide). These are
present in meat, liver, milk, peanuts, and whole grain cereals.
e. Vitamin B12. Vitamin B12 is found in liver, milk, eggs, and cheese.
f. Folic Acid. Folic acid is found in leafy green vegetables and liver.
g. Vitamin C (Ascorbic Acid). Sources of vitamin C include citrus fruits,
tomatoes, bell peppers, paprika, and all leafy green vegetables.
6-33. FAT-SOLUBLE VITAMINS
On the other hand, fat-soluble vitamins can be accumulated in the fat of the
a. Vitamin A. Vitamin A is mainly obtained from yellow-colored vegetables of all
sorts (carrots, squash, and so forth.).