I remember once when I had too many ulcers in my mouth and I showed to my doctor. He informed me that it was due to lack of vitaminB2 in my body. He also advised me to eat food which has high vitamin B2 content. Then, I found some interesting information on vitamins and to ensure that I have all kinds in my daily diet, I made a chart and stuck in my kitchen. This is how it looks:
| VITAMIN | RICH FOOD SOURCES | HELPS BODY FUNCTIONS |
| VIT A | Carrots, spinach, milk, cheese, peaches, eggs, melon, apricot | Maintains eyes, skin, mucous membrane; prevents night blindness, promotes normal growth of bones |
| VIT C(ASCORBIC ACID) | Citrus fruits, potato, tomato, green vegetables | Promotes growth of skin, bones, teeth, tendons; prevents scurvy |
| VIT D | Milk, eggs | Essential for growth and maintenance of strong bones |
| VIT K | Green leafy vegetables, cauliflower, cereal, fruits | Maintains normal blood clotting |
| VIT E | Vegetable oils, eggs, margarine | Essential for blood functioning |
| VIT B1(THIAMIN) | Breads, cereals, legumes, leafy vegetables, nuts | Aids in transmission of nerve impulses and reactions providing energy |
| VIT B2(RIBOFLAVIN) | Milk, breads, cereals, green leafy vegetables | Promotes healthy skin, nerves & eyes, aids in release of energy |
| VIT B6(PYRIDOXINE) | Whole grain cereals, bananas, vegetables | Maintains nervous tissues, regenerates red blood cells |
| VIT B12 | Dairy products | Required for proper functioning of all cells |
| VIT B3(NIACIN) | Grains, breads, nuts, vegetables | Helps convert food into energy |
| POLACIN | Leafy vegetables, eggs, legumes | Prevents blood disorders; helps body use proteins |
