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Vitamin A Prevents night blindness, promotes growth, healthy skin, and reproductive function. Sources: Fish, sweet potatoes, leafy green vegetables, carrots, eggs, and whole milk products.
Vitamin C Promotes healing; antioxidant; improves iron absorption. Sources Citrus fruits, strawberries, tomatoes, potatoes, leafy vegetables, meat, fish, poultry, eggs, and dairy products.
Vitamin D Helps absorption and use of calcium and phosphorus; strong bones. Sources: Sunlight, eggs, fortified dairy products, sardines, cod liver oil, chicken liver, and fatty fish.
Vitamin E Antioxidant; prevents cell membrane damage. Sources: Vegetable oil, nuts, seeds, olives, spinach and asparagus.
Vitamin K Helps blood clotting and bone development. Source: Leafy green vegetables, meat, milk, egg yolks, and tomatoes.
Thiamine/B1 Coenzyme used in energy metabolism (CHO). Sources: Pork, legumes, peanuts, enriched or whole grain products.
Riboflavin/B2 Coenzyme used in energy metabolism. Sources: Dairy products, meats, eggs, enriched grain products, green leafy vegetables. Deficiency: Skin lesions.
Niacin/B3 Coenzyme used in energy metabolism. Sources: Nuts and meats Deficiency: pellagra.
Pyridoxine/B6 Coenzyme used in amino acid metabolism. Sources: High protein foods. Deficiency: Nervous, skin, and muscular disorders.
Folic Acid/B6 Coenzyme used in DNA and RNA metabolism; builds red blood cells. Sources: Green vegetables, orange juice, nuts, legumes and grain products.
Cobalamin/B12 Coenzyme used in DNA and RNA metabolism; builds red blood cells; cellular growth. Sources: Fish, shell fish, meat, eggs, and dairy.
Created by: mgibson3670
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