2. Vitamin A
Fat Soluble Vitamin
Helps cells reproduce normally
Essential for good vision
Needed for development of embryo and fetus
Keeps skin and sinus healthy
Immune system healthy
Growth, Bone formation, wound healing and more
600 mcg per day
3. Where to find Vitamin A
Retinoids (animals) and Carotinoids (plants)
Carrots
Sweet Potato
Kale, Spinach, Broccoli
Swiss Chard
4. The B Vitamins
B1 – Thiamin (1.2mg per day)
B2 – Riboflavin (1.1 – 1.3mg per day)
B3 – Niacin (16 – 18 mg per day)
B5 – Pantothenic Acid (5-6 mg per day)
B6 – Pyridoxine (1.3mg per day)
B7 – Biotin (30mcg per day)
B9 – Folic Acid (400mcg per day)
B12 – Cyanocobalamin (2.4mcg)
5. What do the B Vitamins do?
Energy Production
Healthy vision and skin
Supports nervous and digestive systems
Produce red blood cells and steroid hormones
Production of brain chemicals
Fat synthesis
Development of foetal nervous system
Produce nerve cells, and help mental ability
7. Vitamin C
Helps form and maintain connective tissue
Including bones, blood vessels and skin
Help absorb Iron
Protect against heart disease
Decrease bad cholesterol
Lessen duration of common colds
Supports healthy immune system
45mg per day
8. Where to find Vitamin C
Citrus fruits
Kale and Broccoli
Pineapple
Strawberries
Watermelon
Mangoes
Chili peppers
Red Bell peppers
9. Vitamin D
You must have Vitamin D to absorb calcium and promote bone growth
Prevention of cancer, autoimmune, diabetes, heart disease and high blood
pressure
Healthy immune system
Adults need 5mcg per day of vitamin D per day
10. Where to get Vitamin D
The Sun
Fortified foods such as orange juices, fortified breads and plant milks.
11. Vitamin E
Antioxidant – protects from free radicals
Boosts immune system
Fights off invading bacteria
Helps to widen blood vessels and keep blood from clotting within them
Adults need 10mg per day
12. Where to get Vitamin E
Nuts – Almonds, Sunflower seeds
Spinach, Broccoli, other greens
Fortified foods like plant milks
Vegetables oils (not recommended)
13. Vitamin K
Regulates normal blood clotting
Assists in transport of calcium throughout body
Reduces bone loss
Decreases Risk of bone fractures
Helps prevent calcification of arteries and other soft tissues
65 mcg per day
14. Where to get Vitamin K
Leafy Greens (Spinach, Kale, Parsley)
Brussel Sprouts
Cauliflower
Broccoli
Wheat Bran
Fermented Soy (Miso) and Natto