1. 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

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

3. 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

4. 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

5. 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

6. 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.

7. 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.

8. 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.

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

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

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

12. Deficiencies
Thiamin - Beri Beri
Niacin - Pellagra
Riboflavin - None

13. 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