VITAMINS & MINERALS
EXPLAINED
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. | |
| 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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Vitamins & Minerals You Really Need
Recommended Daily Allowance Of Vitamins & Minerals
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