VITAMINS & MINERALS
EXPLAINED

Vitamins & Minerals

FAT-SOLUBLE VITAMINS
Fat-Soluble Vitamins disolve in fat both in foods & in your body.
You store Fat-Soluble Vitamins in your body fat & in your liver.
When you need them, your body pulls some out of storage.
Excess amounts of Fat-soluble Vitamins can build up to harmful levels in your body.

FUNCTIONS

FOOD SOURCES
VITAMIN A VITAMIN A
Promotes growth Dark green leafy vegetables, carrots, pumpkin, winter squash,
peaches, cantaloupe, apricots
Promotes healthy skin Dairy products
Promotes healthy hair  
Helps eyes adjust to the darkness
Helps body resist infections
VITAMIN D VITAMIN D
Helps build strong bones Some mushrooms & some fortified cereals
Helps build strong teeth Salmon, tuna, mackerel, cod, sardines, beef liver, egg yolks,
fortified milk, some cheese, some yogurt & pine nuts
Enhances calcium absorption
VITAMIN E VITAMIN E
Helps form red blood cells Whole grain breads & cereals, dry beans, peas
& dark green leafy vegetables
Helps form muscles Nuts, seeds & vegetable oils
VITAMIN K VITAMIN K
Helps blood clot Wheat bran, wheat germ, dark green leafy vegetables & some fruits,
  Liver & egg yolks

 

WATER-SOLUBLE VITAMINS

 
Water-Soluble Vitamins can NOT be stored in your body for later use.
Your body gets rid of excess amounts Water-Soluble Vitamins in your urine.
Taking large amounts of Water-Soluble Vitamins can cause your kidneys to work hard to remove the excess.

FUNCTIONS

FOOD SOURCES
VITAMIN B1
THIAMIN		 VITAMIN B1
THIAMIN
Helps in energy production Enriched and whole grain breads & cereals, dry beans & peas
Maintains healthy nerves  
VITAMIN B2
RIBOFLAVIN		 VITAMIN B2
RIBOFLAVIN
Helps in energy production Enriched and whole grain breads & cereals, drybeans & peas
Helps the body resist infections Meat, poultry, fish & dairy products
VITAMIN B3
NIACIN		 VITAMIN B3
NIACIN
Helps in energy production Enriched and whole grain breads & cereals, peanuts,
dry beans & peas,
Needed for a healthy nervous system Meat, poultry, fish, liver,
VITAMIN B6 VITAMIN B6
Helps in energy production Whole wheat products, dry beans & peas, some fruits & vegetables
Needed for a healthy nervous system Meat, poultry, fish & liver
Helps protect vs infection  
VITAMIN B9
FOLIC ACID		 VITAMIN B9
FOLIC ACID
Helps build red blood cells Whole grain products, dry beans & peas, liver
& dark green leafy vegetables
May help protect vs heart disease Bread, cereal, rice, pasta, flour & other grain products
are fortified with folic acid.
Helps to prevent birth defects  
VITAMIN B12 VITAMIN B12
Helps in energy production Some breakfast cereals are fortified with B12.
Helps build red blood cells Meat, poultry, fish, eggs, dairy products
Needed for a healthy nervous system  
VITAMIN C VITAMIN C
Increases resistence to infection Oranges, grapefruits, cantaloupe, tomatoes, green peppers, strawberries, kiwi, mangoes, potatoes, broccoli, cabbage
Maintains healthy teeth & gums  
Helps wounds heal  
Helps keep blood vessels healthy  

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