Water-Soluble Vitamins Dissolve in water Cannot be stored in body for later use Important to continually get these
vitamins Taking too much water-soluble vitamins
can cause kidneys to work too hard to remove excess vitamins
Functions Helps in formation and maintenance of
collagen, a protein that is part of connective tissue Connective tissue holds your body cells together
Makes wall of blood vessels firm Helps form hemoglobin (substance in red blood
cells) Helps body fight infection Maintains healthy teeth and gums Helps wounds heal
Sources
Citrus fruits, tomatoes, strawberries, kiwi, potatoes, broccoli, cabbage
Air, water, and heat destroy vitamin C
Deficiency Poor appetite, weight loss, soreness of joints
Bleeding gums, bruising, loss of teeth, anemia
Excess Increases the risk of urinary stones
May cause diarrhea
FunctionsHelps body release energy from food
Forms coenzymes, which breakdown carbohydrates
Promotes normal appetite and digestions
Keeps nervous system healthy and prevents irritability
Deficiency Nausea,
apathy, loss of appetite
Numbness in feet and ankles and cramping pains in legs
Excess Doesn’t
usually happen because excess is carried out of body in urine
Functions Forms coenzymes, which breakdown carbohydrates
Helps cells use oxygen Helps keep skin, tongue, and lips normal
Helps prevent scaly, greasy areas around the mouth and nose
Helps body resist infection
Sources
Organ meats, milk, eggs, oysters, leafy green vegetables, whole grain and enriched cereal products
Water and light destroy riboflavin
Functions
Helps keep nervous system, mouth, skin, tongue, and digestive tract healthy
Helps cells use other nutrients
Functions
Helps nerve tissues function normally and plays role in regeneration of red blood cells
Takes part in breakdown of proteins, carbohydrates and fats
Helps in energy productionHelps protect against infection
FunctionsHelps body produce normal blood cells
Good cardiovascular healthImportant in the diets of pregnant women because prevents severe birth defects affecting the brain and spinal cord
sources
Broccoli, asparagus, leafy veggies, legumes, liver, yogurt, strawberries, bananas, oranges, whole grain cereals
FunctionsPromotes normal growthHelps protect against pernicious anemia –chronic disease characterized by abnormally red blood cells and neurological disturbances, such as depression and drowsiness
sources
Animal protein foods such as meat, poultry, fish, eggs, dairy products
Foods fortified with B12