Supplements are NOT as efficient as getting them from a food source Vitamins Function in the body: Keeps your body’s tissues healthy and its many systems working properly Supplements are NOT as efficient as getting them from a food source

Vitamins Fat Soluble Types Can be stored in the body Need a good source every other day A D E K

Water Soluble Can not be stored by the body Need a good supply every day B Complex Vitamins Thiamin B1 Niacin B3 Riboflavin B2 Vitamin C

Vitamin A Prevents night blindness Helps promote growth Clear skin Carotene – an orange pigment found in fruits and vegetables that the body converts to vitamin A

Vitamin D Works with calcium to build strong bones and teeth in children. Helps to maintain bones in adults Sunshine Vitamin – Body produces Vitamin D when exposed to the sun Deficiency - Rickets

Vitamin E Antioxident - Protects cell membranes that are exposed to a high concentration of oxygen Eggs, leafy greens, liver, variety meats, oils, shortening, whole grain cereals Sources: Vegetable oils (olive, sunflower, and safflower oils), nuts, whole grains, and green leafy vegetables.

Needed for the clotting of blood Vitamin K Needed for the clotting of blood Best Source: Green leafy vegetables Cauliflower, leafy greens, egg yolk, organ meats.

B – Complex Thiamin (B1) - Healthy nerves, appetite and digestion. Niacin (B3) – Helps body use other nutrients Riboflavin (B2) – Easily destroyed by light. Smooth skin, good eye function. Helps cells use oxygen.

Thiamin Sources Pork Whole-grain cereals Rye and whole-wheat flour Wheat germ Navy beans and kidney beans

Riboflavin Sources Riboflavin-enriched breads and cereals Red meats Green, leafy vegetables Dairy products

NIACIN Sources Meat, poultry, fish Peanuts Yeasts Milk and eggs contain small amounts, but are excellent sources of tryptophan

Deficiencies Thiamin - Beri Beri Niacin - Pellagra Riboflavin - None

Vitamin C Ascorbic Acid – chemical name Produces collagen – a cement like substance that holds your cells together Helps wounds heal and bones mend Deficiency - Scurvy Scurvy