Question

name shelby chesterfield date 06/25/26
13 essential vitamins!
list foods that contain these important vitamins.

a retinol: needed for healthy bones, teeth, skin, eyes, and nervous, respiratory and digestive systems.
b1 thiamine: helps release energy from food. benefits heart and nervous system.
b2 riboflavin: promotes healthy skin and helps body cells use oxygen.
niacin: essential for cell metabolism and use of carbohydrates.
b6: needed for protein, fat, and carbohydrate metabolism.
pantothenic acid: helps convert proteins, fats, and carbohydrates into energy.
b12 cobalamin: needed for development of red blood cells and healthy functioning of the nervous system.
h biotin: helps form fatty acids and maintains healthy skin.
folate: helps produce red blood cells.
c ascorbic acid: needed for sound teeth and bones. helps the healing process.
d cholecalciferol: needed for calcium and phosphorus metabolism.
e tocopherol: helps restore cell membranes and other body structures.
k phylloquinone: essential for normal blood clotting.

Explanation:

Identify dietary sources for each vitamin

1. Vitamin A (Retinol): Carrots, sweet potatoes, spinach, beef liver.
2. Vitamin B1 (Thiamine): Whole grains, pork, yeast, sunflower seeds.
3. Vitamin B2 (Riboflavin): Milk, yogurt, eggs, almonds.
4. Niacin (Vitamin B3): Chicken breast, tuna, beef, peanuts.
5. Vitamin B6: Chickpeas, bananas, potatoes, salmon.
6. Pantothenic Acid (Vitamin B5): Avocados, mushrooms, chicken, sunflower seeds.
7. Vitamin B12 (Cobalamin): Beef, clams, trout, fortified cereals.
8. Biotin (Vitamin H / B7): Eggs, almonds, sweet potatoes, pork.
9. Folate (Vitamin B9): Dark leafy greens (spinach), asparagus, Brussels sprouts, beef liver.
10. Vitamin C (Ascorbic Acid): Oranges, strawberries, bell peppers, broccoli.
11. Vitamin D (Cholecalciferol): Fatty fish (salmon, mackerel), fortified milk, egg yolks.
12. Vitamin E (Tocopherol): Sunflower seeds, almonds, spinach, avocados.
13. Vitamin K (Phylloquinone): Kale, spinach, broccoli, Brussels sprouts.

Answer:

No.	Vitamin	Dietary Sources
2	B1 (Thiamine)	Whole grains, pork, yeast, sunflower seeds
3	B2 (Riboflavin)	Milk, yogurt, eggs, almonds
4	Niacin	Chicken breast, tuna, beef, peanuts
5	B6	Chickpeas, bananas, potatoes, salmon
6	Pantothenic Acid	Avocados, mushrooms, chicken, sunflower seeds
7	B12 (Cobalamin)	Beef, clams, trout, fortified cereals
8	H (Biotin)	Eggs, almonds, sweet potatoes, pork
9	Folate	Spinach, asparagus, Brussels sprouts, beef liver
10	C (Ascorbic acid)	Oranges, strawberries, bell peppers, broccoli
11	D (Cholecalciferol)	Fatty fish (salmon), fortified milk, egg yolks
12	E (Tocopherol)	Sunflower seeds, almonds, spinach, avocados
13	K (Phylloquinone)	Kale, spinach, broccoli, Brussels sprouts