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23 Cards in this Set

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Vitamin A
Needed for nomral growth/vistion, for healthy teeth, nails, bones, & glands

Found in fish liver oils, dairy products, liver, dark veggies
Beta Carotene
(Pro Vitamin A)
Converted into Vitamin A only as the body needs it

Found in yellow & orange fruits & veggies
Thiamine
Vitamin B1
Needed for healthy nervous system, muscle tone, normal digestion, & energy

Found in Brewer's yeast, wheat germ, liver, whole-grain cereals, nuts, pork, & beef
Riboflavin
Vitamin B2
Necessary for good vision, skin, nails, & hair

Found in Brewer's yeast, liver, leafy veggies, whole-grain breads, & milk
Naicin
Vitamin B3
Helps release energy, necesary for healthy nervous/digestive systems

Found in lean meats, poultry, fish, & peanuts
Pantothenic Acid
Vitamin B5
Important for healthy skin/nerves, to release energy, maintain healthy digestive tract

Found in organ meants, brewer's yeast, egg yolks, whole-grain cereals
Pyridoxine
Vitamin B6
Essential for production of antibodies, nerve tissue, red blood cells, and for metabolism of fats. Helps regulate body fluids

Found in organ meats, whole-grain cereals, & bananas
Vitamin B12
Essential for normal function of all body cells, including brain & nerve cells

Found in liver, kidney, muscle meats, fish, & dairy products
Biotin
B-Complex Vitamin essential to metabolism of fats, carbs, & proteins

Found in beef liver, egg yolks, whole-grain cereals, brewer's yeast, & milk
Ascorbic Acid
Vitamin C
Essential for healthy teeth, bones, red blood cells

Found in citrus fruits/juices, tomatoes, green peppers, & strawberries
Vitamin D
IMportant for bones & teeth, body tissue & cartilage. Valuable to nervous system/heart & to blood-clotting

Found in fish liver oil, eggs, & sunshine
Tocopherol
Vitamin E
Helps protect unsaturated fats from abnormal breakdown & helps to prolong the life of RBC.

Found in veggie oils, wheat germ, whole-grain cereals, green veggies, seeds, & nuts
Folic Acid
Part of B-Compled. Essential for normal metabolism of growing cells/tissues

Found in green leafy veggies, liver, & Brewer's yeast
Calcium
Essential for strong teeth/bones & helps maintain blood/muscle/nervous systems function

Found in milk, dairy products, green leafy veggies, dried peas & beans
Copper
Needed to utilize iron & for development of bones, nervous, & connective tissue

Found in liver, whole-grain cereals, almonds, greenleafy veggies, dried peas/beans, seafood, kidney, & egg yolk
Iodine
helps regulate your metabolism & important for properly functioning thyroid gland

Found in seafood & iodized salt
Iron
Develops quality of your blood, increases resistance to stress/disease, & important for properly functioning muscles

Found in liver, oysters, heart, lean meat, tongue, egg yolk, wheat germ, fish, & green leafy veggies
Magnesium
Essential for healthy nerves/muscles & for producing energy. Also important for strong teeth/bones

Found in green veggies, wheat germ, soybeans, figs, corn, apples, & almonds
Manganese
Activates enzymes in your body, important for properly functioning reproductive organs

Found in whole-grain cereals, egg yolds, green veggies, wheat germ, nuts, & beans
Phosphorus
Important for growth, cell maintenance, producing energy, muscle healthy, tooth development, kidney function, & the transference of nerve impulses

Found in meat, fish, poultry, eggs, whole grains, seeds, nuts, milk & cheese
Potassium
Essential for proper growth, muscle contractions, alkalinity & healthy skin. Unites w/ phosphorus to send oxygen to your brain

Found in green leafy veggies, oranges, whole grains, sunflower seeds, nuts, meats, mint leaves, potatoes, & bananas
Selenium
A natural antioxidant that regulates various metabolic processes

FOund in cereal bran/germ, broccoli, onions, tomatoes, tuna, brewer's yeast & corn oil
Zinc
Essential for your general growth & proper development of your reproductive organs

Found in shellfish, nuts, liver, kidney, egg yolks, milk, & whole-grain cereals