The Water Soluble Vitamins
Dec 30, 2015
B1 Thiamin• Foods = Pork, Liver, Peas,
Cereal, Nuts, Seeds, Whole Grains
• Function: Needed to Produce Energy from Carbohydrates; Helps the Nervous System to Function Properly
B2 Riboflavin• Foods = Milk, Meat, Eggs, Whole
Grains, Green Leafy Vegetables, Dried Beans, Breads, Cereals, Pasta
• Function: Needed to Produce Energy from Carbohydrates and Fats; Important for Growth and Healthy Skin
B3 Niacin• Foods = Meat, Liver, Fish, Whole
Grain Breads and Cereals, Peas, Beans, Seeds
• Function: Needed to produce Energy from Carbohydrates, Fats, and Proteins; Needed for the Nervous System and Healthy Skin
B5 Pantothenic Acid• Foods = Whole Grains, Meat,
Liver, Broccoli, Eggs, Nuts, Peas, Beans
• Function: Needed to Produce Energy from Carbohydrates, Fats, and Protein
B6 Pyridoxine• Foods = Whole Grains, Liver, Meat,
Fish, Bananas, Green Leafy Vegetables, Peas, Beans
• Function: Needed for Protein Metabolism, The Production of Hemoglobin in Red Blood Cells, and the Nervous System
B12 Cobalamin• Foods = Meat, Liver, Dairy
Products, Eggs
• Function: Necessary for forming Cells, including Red Blood Cells, and for a Healthy Nervous System
Folate ( Folic Acid )• Foods = Green Leafy Vegetables,
Liver, Whole Grains, Peas, Beans, Orange Juice
• Function: Needed for Forming Cells, Including Red Blood Cells; Helps Prevent Birth Defects
C (Ascorbic Acid)• Foods = Citrus Fruits, Melons,
Strawberries, Green Vegetables, Peppers
• Function: Promotes Healthy Gums and Teeth; The Healing of Wounds, The Absorption of Iron, Acts as an Anti-Oxidant to protect Cells from damage
Vitamin A• Foods = Milk, Yellow and Orange
Fruits and Vegetables, Dark Green Leafy Vegetables, Eggs,Cheese, Butter
• Function: Keeps Eyes and Skin Healthy; Needed for Growth and for Strong Bones and Teeth
Vitamin D• Foods = Fish Oils, Milk, Liver, Egg
Yolk, Salmon, Butter, Tuna, Produced in the Body by Exposure To UV Light
• Function: Promotes the Absorption of Calcium and Phosphorus in the Intestine; Needed for Strong Bones and Teeth
Vitamin E• Foods = Vegetable Oils, Beans,
Peas, Nuts, Dark Green Vegetables, Whole Grains
• Function: Protects Cell Membranes from Damage by Reactive Oxygen ( Free Radicals )
Vitamin K• Foods = Leafy Vegetables
such as Spinach, Kale, and Broccoli
• Function: Aids in Blood Clotting
Calcium• Foods: Milk, Dairy Products, Dark
Green Leafy Vegetables, Tofu, Legumes, Shellfish, Bony Fish
• Function: Needed for Development and Maintenance of Bones and Teeth; Transmission of Nerve Impulses; Muscle Contraction; Blood Clotting
Chromium• Foods = Meat, Dairy Products,
Whole Grains, Herbs, Nuts, Seeds
• Function: Helps Regulate Blood Sugar
Copper• Foods = Liver, Shellfish, Peas,
Beans, Nuts, Seeds
• Function: Needed for Production of Bone and Red Blood Cells and the Absorption of Iron
Fluoride• Foods = Tea, Fish, Fluoridated
Toothpaste, Water
• Function: Helps Strengthen Tooth Enamel and Prevent Cavities
Iodine• Foods = Iodized Salt,
Seafood
• Function: Needed fro Production of Thyroid Hormones and Normal Cell Function
Iron• Foods = Red Meat, Whole
Grains, Dark-Green Vegetables, Peas, Beans, Eggs
• Function: Necessary for Production of Hemoglobin
Magnesium• Foods = Milk, Dairy Products,
Green Leafy Vegetables, Peas, Beans
• Function: Needed for Bone Growth; Metabolism; and Muscle Contraction
Potassium• Foods = Meats, Poultry, Fish,
Bananas, Oranges, Dried Fruits, Potatoes, Peas, Beans
• Function: Needed for Maintenance of Fluid Balance; Transmission of Nerve Impulses, and Muscle Contraction
Phosphorus• Foods = Cereals, Meats, Milk,
Poultry
• Function: Needed for Bone Formation and Cell production
Selenium• Foods = Tuna, Other seafood,
Whole Grains, Liver, Meat, Eggs
• Function: Needed for Healthy Heart Function; Anti-Oxidant Action, Healthy Thyroid Function
Sodium• Foods = Table Salt, High salt
Foods ( Ham ), Dairy Products, Soy Sauce
• Function: Needed for Regulation of Water Balance in Cells and Tissues and for Transmission of Nerve Impulses