Thiamin

What it does:

• helps convert the food we eat to the energy we need

Foods that have thiamin:

• spinach, tomato juice, watermelon, sunflower seeds, ham

Deficiency problems:

• weakness, tingling in feet and hands, poor coordination

Riboflavin - named for its yellow color (flavus means yellow in Latin)

What it does:

• helps convert the food we eat to the energy we need

Foods that have riboflavin:

• milk, cheese, liver, broccoli, asparagus, spinach

Deficiency problems:

• eye disorders, cracks at corners of mouth, swollen tongue

Niacin

What it does:

• helps our body use the fat and sugar we eat for energy
• helps keep our skin healthy

Foods that have niacin:

• mushrooms, tuna, green beans, broccoli, spinach, breakfast cereals

Deficiency problems:

• diarrhea, skin problems, mental disorientation

Vitamin B6

What it does:

• helps make red blood cells
• helps our body use the fat and protein we eat for energy

Foods that have vitamin B6:

• spinach, broccoli, tomato juice, banana, watermelon, chicken breast

Deficiency problems:

• headache, convulsions, vomiting, flaky skin, sore tongue

Folate

What it does:

• helps to make new cells
• helps prevent heart disease

Foods that have folate:

• asparagus, broccoli, corn flakes, green beans, tomato juice, beans

Deficiency problems:

• diarrhea, mental disorders, poor growth

Vitamin B12

What it does:

• helps to make new cells

Foods that have vitamin B12:

• meat, fish, poultry, milk, cheese, eggs

Deficiency problems:

• anemia, poor nerve function

Biotin

What it does:

• helps you get energy from carbohydrate foods
• helps break down and use nutrients from food

Foods that have biotin:

• most fresh vegetables, egg yolk, cereals, some breads

Deficiency problems:

• tiredness, low appetite, anemia, vomiting, depression

Pantothenic acid

What it does:

• helps you get energy from foods
• helps break down and use nutrients from food

Foods that have pantothenic acid:

• whole grains, legumes, egg yolk, some meats, some vegetables

Deficiency problems:

• rare but may include tiredness, anemia, vomiting, depression

Vitamin C- almost all animals make vitamin C in their bodies (only humans, guinea pigs, some bats, and some fish don't)

What it does:

• protects cells from damage
• helps keep bones and skin healthy
• may help prevent cancer and heart disease

Foods that have vitamin C:

• oranges, strawberries, peppers, kiwi, brussel sprouts, broccoli, spinach

Deficiency problems:

• bleeding gums, tiredness, weakness, sore muscles