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FAT-SOLUBLE VITAMINS

Vitamins that dissolve in fat-both in your body and in foods. They are A, D, E, and K. Your fat-soluble vitamins are stored in your liver and your body pulls them out of storage for use.

VITAMIN AFunction: Fat soluble carotene converts to vitamin A for vision, growth, and nerves.

Sources: Liver, oranges, pears, yellow fruit & veggies

Prevents: Night blindness, poor eyesight, poor skin, and promotes healthy hair growth

Vitamin DFunction: fat soluble for bones

& teeth, enhances calcium absorption

Sources: milk, egg yolks, fatty fish, liver and sunlight

Prevents: Rickets

Vitamin E Function: Fat soluble for energy,

cell membranes, antioxidant

Sources: Green leafy veggies, fruits, whole grains, liver, apples,

oil, fats

Prevents: OVERDOSE causes blurred vision, nausea, dizziness

Vitamin KFunction: Fat soluble for blood clotting, need only small amountSources: dark green veggies, cabbage, cauliflower, liverPrevents: hemorrhaging

Water-Soluble Vitamins

Vitamins C and the B vitamins dissolve in water. Water-soluble vitamins cannot be stored in your body for later use. Taking large amounts of these vitamins as supplements can cause your kidneys to work too hard to remove excess.

Vitamin C (Ascorbic Acid)

Function: Water soluble for collagen to hold cells togetherSources: need daily from citrus fruits, cantaloupe, strawberries, pineapplePrevents: Scurvy

Vitamin B1 (Thiamine)

Function: Nerve tissue, digestive system, appetite, energy, muscle controlSources: Milk, whole grains, poultry, fish, dried beansPrevents: beriberi

B2 (Riboflavin)Functions: Promotes growth, nerves, digestion, works with proteinSources: Milk, whole grains, dark green vegetables, fish, eggsPrevents: Premature aging

NiacinFunctions: Nerve tissues, digestive system, skin, energy, metabolismSources: Milk, whole grains, dates, preaches, fish, poultry, peanutsPrevents: Pellagra

B9 (folic acid)Function: Red blood cells, synthesize DNA, cell division, prevents certain birth defectsSources: Oranges, dark green veggies, whole grains, meat, eggsPrevents: Anemia, certain birth defects

B6 (Pyridoxine)Function: Immune and nervous system, needs to be replaced dailySources: Meat, vegetable, bananasPrevents: Poor health

B12 (cobalamin)Functions: generation of DNA, cells, bone marrow, red blood cellsSources: milk, eggs, meat, fruit and veggiesPrevents: anemia, damage to intestinal tract