A vitamin table shows a list of vitamins, their functions and sources, as listed by WebMD. It may also indicate the recommended dietary allowance as stated by KidsHealth.
Some vitamin tables categorize vitamins into water- or fat-soluble. The B vitamins and vitamin C are water-soluble whereas fat-soluble vitamins include vitamins A, D, E and K. B vitamins such as thiamine, niacin, riboflavin and pantothenic acid form part of enzymes required for energy metabolism. Biotin and vitamin B6 are necessary for protein metabolism while folic acid is essential for producing new cells, especially red blood cells, and DNA. The primary sources of vitamin C are fruits and vegetables. Vitamin C is an antioxidant and aids in protein metabolism, iron absorption and immune system function, according to WebMD.
Vitamin D is essential for calcium absorption and its sources include fatty fish, liver and egg yolks. Exposure to sunlight aids the skin to make vitamin D. Vitamin A aids in bone and tooth growth, maintaining skin and immune system health, and vision. Its sources include liver, fortified milk and butter, vegetables, and dark orange fruits, notes WebMD.
Teenage girls require 700 micrograms of vitamin A, while boys require 900 micrograms per day. Teens of both genders require 15 micrograms of vitamins D and E daily. The recommended dietary allowance of vitamin C for teen boys and girls is 75 milligrams and 65 milligrams respectively, claims KidsHealth.