The Science of Canoeing By Richard Cox

Table 5.16: Vitamins: Function and Sources
Vitamin Function Sources
Thiamin (B-l) Functions as part of a
coenzyme to aid utilization
of energy
Riboflavin (B-2) Involved in energy metabolism
as part of a co-enzyme
Niacin Facilitates energy
Vitamin B-6
production in cells
Absorbs and metabolizes
protein; aids in red blood
cell formation
Pantothenic Acid Aids in metabolism of
carbohydrate, fat, and
protein
Folic Acid Functions as co-enzyme in
synthesis of nucleic acids
and protein synthesis
Vitamin B-12 Involved in synthesis of
nucleic acids, red blood
cell formation.
Biotin Co-enzyme in synthesis of
fatty acids and glycogen
formation
Choline Precursor of neuro transmitter
acetylcholine
C Intracellular maintenance
of bone, capillaries and
teeth
A Functions in visual
processes; formation and
maintenance of skin and
mucous membranes
D Aids in growth and
formation of bones and
teeth; promotes calcium
absorption
E Forms red blood cells and
muscles; prevents cell
membrane damage
Whole grain,
nuts, lean pork
Milk, yoghurt,
cheese
Lean meat,fish,
poultry, grains
Lean meat,
vegetables,
whole grains
Whole grain cereals,
bread, dark green
vegetables
Green vegetables
beans, whole
wheat products
Only in animal foods,
not plant foods
Egg yolk, dark
green vegetables
Egg yolks, grains
Citrus fruits,
green peppers,
tomatoes
Carrots, sweet
potatoes,
margarine,
butter, liver
Eggs, tuna,
liver, fortified
milk
Vegetable oils, whole grain
cereal and bread green
leafy vegetables
K Important in blood-clotting Green leafy vegetables,
peas potatoes