Vitamins

Front 1

Vitamin A (Retinol)

Back 1

vision and reproduction. Def: night blindness drying skin. Sources: Carrots, apricots, spinach, liver

Front 2

Vitamin D (cholecalciferol)

Back 2

Bone mineralization, maintains phosphorus levels. Sources: yeast, fish oils, milk. fortified in the skin w/exposure to sunlight. Def: Rickets, osteoporosis, osteomalacia.

Front 3

Vitamin E (Tocopherol)

Back 3

Antioxidant, protect cell membrane form breakdown, protects lungs from pollutants. Sources: vegtable oils, nuts, seeds, sunflower, wheat germ. Def: occur w/ premature babies and others with impaird fat absorption

Front 4

Vitamin K (Phylloquinone)

Back 4

major role in clotting, help prevent osteroporosis, can be synthesized in GI tract. Source: green leafy vegetables. Def: Blood clots

Front 5

Vitamin B1 (Thiamine)

Back 5

releases energy from glucose, plays role in nerve conduction. Sources: grains, cereals , legumes, pork. Def: Beri Beri, alcholics, breast fed babies of def. moms.

Front 6

Vitamin B2 (Riboflavin)

Back 6

Metabolism of proteins or other vitamins, destroyed by UV rays. Sources: whole grains, liver, vegtables, dairy, eggs. Def: oral problems, skin conditions.

Front 7

Vitamin B3 (Niacin)

Back 7

Coenzyme, body can manufacture. Source; red meats and liver, cereals, milk coffee and tea. Def.: diarrhea, dermatitis, dementia, death.

Front 8

Vitamin B9 ( Folate)

Back 8

coenzymes w/ synthesis of amino acids, DNA and RNA, prevents defects during pregnancy. Sources: leafy green vegtables, lugemes, some fruits, liver and beans.Def: anemia, diminished immunity, abnormal digestive function.

Front 9

Vitamin B6 (pyridoxine) The sleeping giant

Back 9

coenzyme for amino acids and protein, neurotransmitter formation and hemoglobin sythesis, lower heart risk. Sources: sweet potatoes whole grain, chicken, fish, pork and eggs, liver and clams.

Front 10

Vitamin B12 (Cobalamin)

Back 10

assist in cell division. Sources: meat, cheese and eggs. Def.: Anemia, neuro symptoms.