Vitamin A
Where You Get It?
Whole milk,cream,butter,cheese,dark green and deep yellow vegetables.
Why You Need It?
Good Skin and mucous membranes, eyes and pigment.
Vitamin B1-Thiamine
Where You Get It?
Whole grain cereals,pork,and other meats, poultry, fish, dried beans and peas.
Why You Need It?
Healthy Nerves;to digest food, release energy from carbs, promote good appetite.
Article:
Thiamine and Your Heart
Vitamin B1 for Depression,Anti Aging
Vitamin B1 Deficiencies Increase Risk for Canker Sores
Vitamin B2
Where You Can Get It?
Milk, cheese,ice cream, whole grain, eggs, liver, fish, (meat)
Why You Need It?
Smooth skin, good eye function, aid body in using protein and energy foods.
Vitamin B-12
Where You Get It?
Meats,organ meats,fish, poultry, eggs, milk
Why You Need It?
Red blood cell formation, nerve function.
Folic Acid
Where You Get It?
Deep-green leafy vegetables,muscle meats, eggs, whole grains
Why You Need It?
Mature red blood cells
Vitamin B-3-Niacin
Where You Get It ?
Enriched and whole grain cereals and breads, cheese, peanuts, milk, fish and meat.
Why You Need It?
Helps body to use other nutrients. Maintain good nerves and digestion.
Articles:
Studies On Niacin and Your Health
How Does Niacin Work?
Learn About Niacin
Vitamin C
Where You Get It?
Citrus fruits such as oranges, lemons, limes, tomatoes, strawberries,cantaloupes
Why You Need It?
Helps to cement cells and strong blood vessel walls. Did you know that you lose vitamin C everytime you urinate?
Articles:
Vitamin C Defiencies Can Lead to Depression
Low Vitamin C May Up Asthma Risk
How Vitamin C Works
Vitamin D
Where to Get It?
Vitamin D milk, egg yolks, butter, margarine, fish liver oils.
Why You Need It?
Helps body use calcium and phosphorus for strong teeth and bones.
Articles:
Lack of Vitamin D
North Americans Suffer From Lack of Vitamin D
Pain Linked to Lack of Vitamin D
Vitamin E
Where to Get It?
Oils, shortening, dairy products, eggs, liver, green-leafy vegetables.
Why You Need It?
Protect viamin A and salty acids against too much oxygen, help use food for energy.
Vitamin K
Where to Get It?
Dark-green leafy vegetables, cauliflower..
Why You Need It?
This helps blood to clot properly so that you won't hemorrhage during an injury.
