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Vitamin Cheat Sheet
| Vitamin | What it Does: | Where to Find It: |
|
A (retinol, carotene) |
Helps your body grow and repair tissue, boosts your immune system, and keeps eyes and skin in tip-top shape | Eggs, dark green fruits and vegetables, dairy products, liver (i.e., chicken liver) |
|
B-1 (Thiamine) |
Helps your body metabolize carbohydrates, maintains your brain | Wheat germ, pork, whole and enriched grains, dried beans, seafood |
|
B-2 (Riboflavin) |
Helps your body metabolize carbohydrates, fats and protein, provides fuel for cell development | Dairy products, leafy green vegetables, whole and enriched grains, eggs |
|
B-6 (pyridoxine) |
Helps your body metabolize carbohydrates and protein, prevents infection through the formation of antibodies and red blood cells, helps with nerve functioning |
Fish, poultry, lean meats, whole grains, potatoes |
| B-12 (cobalamin) | Helps your body metabolize carbohydrates, fats and protein, helps maintain the nervous system, aids in blood cell formation | Chicken, beef, fish, eggs, dairy products |
| Biotin | Helps your body metabolize carbohydrates, fats and protein metabolism, aids in the production of fatty acids, helps your body utilize B vitamins | Egg yolks, lean meats, dairy products, dark green vegetables |
| Folic Acid | Aids in red blood cell formation, helps your body metabolize protein, fuels cell division | Green leafy vegetables, dried beans, chicken, fortified cereals, oranges, nuts and seeds |
| Niacin | Helps your body metabolize carbohydrates, fats and protein, helps maintain digestive system, aids in blood circulation, nerve function, and appetite regulation | Lean meats, fish, whole and enriched grains, beans, nuts, peas |
| Pantothenic Acid | Helps convert nutrients into energy, vitamin utilization, and nerve function | Most plant and animal foods, especially lean meats, whole grains, beans |
|
C (ascorbic acid) |
Aids in wound healing, skin health, infection resistance, important for healthy gums and blood vessels | Most citrus fruits, tomatoes, melons, berries, peppers, broccoli |
|
D (cholecalciferol) |
Aids in calcium and phosphorus metabolism for bone and dental health | egg yolks, oily fish, milk; also produced by skin when exposed to sunlight |
|
E (tocopherol) |
Aids with immune functioning | Vegetable oils, wheat germ, nuts, seeds, dark green vegetables, whole grains, beans |
| K | Aids with blood clotting functions and bone metabolism | Leafy green vegetables, beef liver |
Nutrition
Nutrition Info
Eating for Health
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Chicken Farmers of Canada is responsible for chicken raised and sold commercially in Canada. We represent our 2,700 farmers, and ensure that the chicken that reaches your table is safe, delicious, and raised to the highest standards.
| Call : | (613) 241-2800 |
| Fax : | (613) 241-5999 |
| Write : | 350 Sparks Street, Suite 1007 Ottawa, Ontario, K1R 7S8 |
| Email : | cfc@chicken.ca |
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