VITAMINS MRS. HOGUE NUTRITION & WELLNESS

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 A Function: 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 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 K Function: Fat soluble for blood clotting, need only small amount Sources: dark green veggies, cabbage, cauliflower, liver Prevents: 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 together Sources: need daily from citrus fruits, cantaloupe, strawberries, pineapple Prevents: Scurvy

Vitamin B1 (Thiamine) Function: Nerve tissue, digestive system, appetite, energy, muscle control Sources: Milk, whole grains, poultry, fish, dried beans Prevents: beriberi

B2 (Riboflavin) Functions: Promotes growth, nerves, digestion, works with protein Sources: Milk, whole grains, dark green vegetables, fish, eggs Prevents: Premature aging

Niacin Functions: Nerve tissues, digestive system, skin, energy, metabolism Sources: Milk, whole grains, dates, preaches, fish, poultry, peanuts Prevents: Pellagra

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

B6 (Pyridoxine) Function: Immune and nervous system, needs to be replaced daily Sources: Meat, vegetable, bananas Prevents: Poor health

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