Vitamins

Vitamins are essential substances that cannot be manufactured by the body and therefore need to get them through our diet. We need vitamins for growth and development and many processes in the body. We cannot survive with out them.

There are 2 types of vitamins: Fat soluble and Water soluble.

Fat Soluble Vitamins (A,D,E and K) are vitamins that are transported throughout the body in fat and stored in the liver and fatty tissues. Because they are stored in the body, it is not necessary to have them in your diet every day. In fact, too many of these vitamins in the body can be toxic. Sources: Meat, fish, animal fat and vegetable oil and dairy products.

Water Soluble Vitamins Sources: Meat, fish, fruit, vegetables and whole grains.

Vitamins and their sources

Vitamin B1, Thiamine: Helps in carbohydrate metabolism and energy production. Required for normal nerve function.

Sources: Whole grains, rice bran, lean meats, fresh peas, beans, wheat germ, oranges, poultry, fish, enriched pastas.

Vitamin B2, Riboflavin: Helps in production of energy from foods and the formation of red blood cells.

Sources: Fortified grains & cereals, leafy green vegetables, poultry, fish, yogurt, milk, cheese.

Vitamin B3 Niacin: Assists in release of energy from carbohydrates, fats and proteins; helps promote healthy skin.

Sources: Fortified breads and cereals, brewer's yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, milk, peanuts, potatoes, tomatoes, tuna, veal, beef liver, chicken breast

Vitamin B6: Essential for protein metabolism and nervous system function; participates in synthesis of hormones and red blood cells.

Sources: Whole grain breads and cereals, fish, chicken, bananas.

Vitamin B9, Folic Acid: Essential for red blood cell formation and synthesis of DNA and protein.

Sources: Fortified cereals, pinto beans, navy beans, green leafy vegetables, beef, brown rice, bran, cheese, lamb, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains

Vitamin B12: Helps maintain healthy nervous system, required for normal growth and for production of red blood cells. Helps breakdown fatty acids.

Sources: Ham, clams, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, low fat diary products.

Vitamin C: Required for formation of connective tissue, bones and teeth; assists in utilization of other vitamins, acts as an antioxidant.

Sources: Citrus fruits, strawberries, broccoli, melons, peppers, collards, dandelion greens, onions, radishes, watercress.

Vitamin D: Aides in normal bone growth and tooth function; facilitates calcium and phosphorus absorption.

Sources: Sun exposure, sardines, salmon, fortified milk, fortified cereals, herring, liver, tuna, margarine, cod liver oil.

Vitamin E: As an antioxidant it protects body cells and helps maintain normal red blood cells.

Sources: Whole grains, wheat germ, nuts, spinach, sunflower seeds.

Essential in the blood clotting process.
Sources: Green leafy vegetables like kale, spinach, broccoli, cauliflower.

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