Vitamins

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Fat-soluble vitamin, helps with vision and great skin, healthy sources are carrots, sweet potatoes,tomatoes, dark leafy greens, cantaloupe. (Around 3 baby carrots will provide recommended intake).

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A

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Fat-soluble vitamin, maintains bone health, the “sunshine vitamin” bc our bodies cansynthesize it from sunlight. Helpsyour body absorb calcium and phosphorus.Found in Mushrooms. A deficiency from this vitamin in children can causerickets (bone-deforming disease) and osteoporosis in older adults

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D

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Fat-soluble vitamin, an antioxidant,maintains healthy cells, helps our immune system, healthy foods includespinach, tomato sauce, broccoli, (1 cup will provide recommended intake). *Vegetableoils contain this vitamin but heating the oil kills it.

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E

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Fat-soluble vitamin, required for blood clotting, healthysources include green leafy vegetables, Brussels sprouts, turnips, spinach, andbroccoli (1 cup will provide recommended intake).

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K

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Water-soluble vitamin, an antioxidant, also known as ascorbic acid,helps our immune system, synthesizescollagen (a protein found in all connective tissues in our body), deficiency inthis vitamin can lead to scurvy. Found in citrus fruits, tomatoes, broccoli,spinach, leafy greens, red peppers. Cooking kills this vitamin in these foods (eat raw!), One cup willprovide recommended intake

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C

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Water-soluble vitamin, helps fats/carbs/proteinrelease energy, helps metabolize glucose, first of this group of vitaminsdiscovered, plays a role in our DNA and neurotransmitters, a deficiency in thisvitamin can cause beriberi, healthysources include whole-grains, sweet potatoes (skin on), and beans. 1 cup is 50%of the daily recommended amount needed

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Thiamin (B1)

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Water-soluble vitamin, helps fats/carbs/protein release energy,part of an antioxidant enzyme, destroyed when exposed to light (milk is storedin opaque containers), Found in enriched bread and grain products, soybeans,and almonds. Deficiency in this vitamin can lead to ariboflavinosis (cracked lips, sore threat, swollen mucousmembrane, etc.),

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Riboflavin (B2)

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Water-soluble vitamin, helps fats/carbs/protein release energy, playsa role in DNA, deficiency in this vitamin can lead to pellagra (scaly skin rash, diarrhea, and mental impairment),healthy sources include tomato paste, fortified grain products, and peanuts.

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Niacin (B3)

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Water-soluble vitamin, helps fats/carbs/protein release energy, assistsin building and breaking down fatty acids, healthy sources include tomatoes,whole-grains, sunflower seeds, mushrooms, and avocados. Found in a wide varietyof foods (the prefix of this vitamin means “widespread”).

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Pantothenic Acid (B5)

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Water-soluble vitamin, helps fats/carbs/protein release energy, “protein vitamin” bc without thisvitamin all amino acids become essential, helps with hemoglobin production,healthy sources include fish, beans, dark green leafy veggies, cantaloupe, andoranges. Deficiency can lead to anemia, depression, irritated patches of skin,other protein related issues.

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B6

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Water-soluble vitamin, also known as vitamin H, helpsfats/carbs/protein release energy, helps with cell growth. Deficiency includeshair loss, cracking skin, mucous membrane issues, etc. Healthy sources include nuts,legumes, soy beans, whole-grains and cauliflower.

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Biotin (B7)

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B12 Water-soluble vitamin, also known as cobalamin, helps fats/carbs/protein release energy, helps protect nervous system. Deficiency in this vitamin can lead to low energy levels, CVD, anemia, and stroke. Only found in animal products (Is made by bacteria. Animals eat food containing these bacteria, and then the animals become sources of the vitamin) and also found in fortified foods.

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B12

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Water-soluble vitamin, helps fats/carbs/protein release energy,helps prevent neural tube birth defects ofa fetus-thus pregnant women need adequate amounts, helps with healthy blood,deficiency can lead to anemia, CVD, and stroke. Healthy sources includespinach, broccoli, lentils, oatmeal, dark green leafy veggies, asparagus, andromaine lettuce.

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Folate (Folic Acid) (B9)

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Water-soluble provitaminfound in many fruits and veggies., Provitamins are inactive forms of vitaminsthat the body cannot use until they are converted to their active form. Classified as a carotenoid, referred to as a precursor to retinol (active form ofvitamin A- Weneed vitamin A for healthy skin and mucus membranes, our immune system, andgood eye health and vision.), strongly colored orange pigment found in plants,healthy sources include carrots, pumpkins, sweet potatoes, orange bell peppers,and squash, Antioxidant

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Beta-Carotene

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Fat-soluble plant pigments that the body stores in the liver andadipose tissues. Over 600 of these,help defend against damage to our cell membranes, enhance our immune system,protect our skin from sun damage, found in a variety of fruits and veggies,Antioxidant,

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Carotenoids

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A compound that has the ability to prevent or repair the damage caused by oxidation. Can neutralize free radicals (free-radicalsare linked to cancer, heart disease, stroke, diabetes, and other damage in thebody)

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Antioxidants

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Vitamins that are not soluble in water but soluble in fat. These include vitaminA,D,E,K. We can store these in our body.

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Fat-soluble

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Vitamins that are soluble in water. These include C and the B vitamins. The body cannot store large amounts of theseand excretes excesses in the urine.

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Water-soluble