Our body depends on them!

 NO! We have to get them through eating food that contains them!  Nerve functions, muscles and skin require vitamins to function properly

 Fat soluble  Water soluble

 Vitamins are absorbed through the intestinal tract with the help of lipids (fats)  Build up and remain for a longer time in the body  Stored in the liver and fatty tissues of the body

AA DD EE KK

 Easily dissolved in body  Excreted in the urine  Must be replaced each day  Includes Vitamin C and all B Vitamins

 Uses  Good for your hair, skin, and vision  Prevents night blindness  Boosts immune system  Sources  Red vegetables (tomatoes, red bell peppers)  Orange vegetables (carrots, sweet potatoes, squash)  Dark green vegetables (kale, spinach, collards)

 Help to get the energy from your food (turn carbohydrates into energy)  Promotes healthy nervous system (form red blood cells)  There are eight B vitamins  B1 (thiamine)  B2 (riboflavin)  B3 (niacin)  B5 (pantothenic acid)  B6  B7 (biotin)  B9 (folic acid)  B12

 Uses  Promotes cell function, therefore organ function, particularly in the nervous system  Prevents beriberi, which affects either the nervous system, the cardiovascular system, or infants in developing countries. The name means, “weak, weak” or, “I cannot, I cannot.”  Sources  Whole grains (bread, rice, pasta)  Seeds (sesame, sunflower)  Nuts (pine, macadamia, pecan)

 Uses  Also promotes cell processes  Required for proper energy metabolism  Sources  Whole grains (bread, rice, pasta)  Milk products (cheese)  Almonds and sesame seeds  Fortified cereals and energy bars

 Uses  Required for processing fat in the body  Prevents pellagra, which gives you skin lesions  Sources  Whole grains (bread, rice, pasta)  Meat (anchovies, tuna, veal,chicken, bacon)  Peanuts

 Uses  Important in making new DNA and cells  Prevents neural tube defects like spina bifida in newborns: need enough folic acid before you become pregnant  Sources  Supplement  Sunflower seeds, peanuts  Spinach, collards, asparagus  Beans (soybeans, pinto, garbanzo)

 Uses  Forms collagen, which is the strong stuff found in many cells including cartilage, ligaments, tendons, bones, and skin.  Also aids healing in developing scar tissue and lowering stress  Prevents Scurvy, which is caused by a lack of collagen for your skin, bones, particularly teeth

 Sources  Citrus fruits (oranges and clementines)  Other fruits (kiwi, papaya, and strawberries)  Vegetables (Broccoli, tomato, kale, brussel sprouts)  Peppers (red and green chili, all color bell peppers)

 Uses  Required for calcium absorption, which is needed for healthy bones and teeth  Sources  The sun!  Fortified milk and cereal  Fish, oysters, caviar

 Uses  An antioxidant, may help prevent or delay chronic diseases (still being researched)  Helps with immune function, particularly protecting the membranes of white and red blood cells  Sources  Sunflower seeds  Nuts (almonds, pine nuts, peanuts)  Spinach and green olives

 Uses  Helps blood to clot, without causing blood clots  Contributes to bone health  Sources  Herbs (basil, sage, thyme, and parsley)  Dark leafy greens (kale, spinach, collards, lettuce)  Vegetables (green onions, brussel sprouts, broccoli, asparagus, cabbage, and pickles)  Prunes