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| Where to find it: carrots, sweet potatoes, tomatoes, mangoes, cantaloupe, dried apricots, and other red, yellow, and orange fruits and vegetables; leafy green vegetables; liver; whole milk; eggs; cheese; fatty fish. |
| Vitamin B 1 Thiamin |
| What it does: converts carbohydrates, alcohol, and fats into energy; regulates function of the heart, muscles, nerves, and digestive system. |
| What it may do: reduce risk of cataracts; improve physical and mental well-being by stimulating the nervous system. |
| RDA: 1.5 milligrams. |
| Where to find it: wheat germ, peanuts, sunflower seeds, oatmeal, enriched cereal, whole-grain bread, corn, melon, liver, and pork. |
| Vitamin B 2 Riboflavin |
| What it does: produces energy from food, promotes growth in children, maintains healthy skin and mucous membranes. |
| What it may do:help the body handle physical stress from exercise and other causes; detoxify chemicals in alcohol and tobacco that may cause esophageal cancer. |
| RDA: 1.7 milligrams. |
| Where to find it: milk (packaged so that it's not exposed to light), yogurt, eggs, cheese, meat, oily fish, crab, mussels, enriched cereals, mushrooms, almonds, and pumpkin seeds. |
| Vitamin B 3 Niacin |
| What it does: produces energy from food, maintains digestive and reproductive systems, pro- |
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