Vitamns and Minerals We Need!

Water Soluble Vitamins

• Vitamin C - Absorbic Acid
• Vitamin B1 - Thiamin
• Vitamin B2 - Riboflavin
• Vitamin B3 - Niacin
• Vitamin B5 - Panthothenic Acid
• Vitamin B6 - Pyridoxine
• Vitamin B7 - Biotin
• Vitamin B9 - Folate - Folic Acid
• Vitamin B12 - Cyanocobamin

Fat Soluble Vitamins

• Vitamin A - Retinol
• Vitamin D
• Vitamin E
• Vitamin K

Why Do We Need It?

Vitamin C: Fights cold, infection and disease; boosts immune system

Vitamin B1: Assists in the formation of blood and the metabolism of carbs; good for nervous system/brain

Vitamin B2: Produces antibodies, red blood cells and Vitamin B3; Absorbs Vitamins B1, B6, and iron

Vitamin B3: Breaks down fat, carbs and proteins and uses it for energy

Vitamin B5: Helps the adrenal gland secrete hormones that maintain healthy skin, muscles and nervous system; creates hemoglobin and supports the breakdown of fats, carbohydrates, proteins and the release of energy.

Vitamin B6: Used in processing fats, proteins and carbohydrates; Assists the immune system and new cell growth.

Vitamin B7: Helps with cell growth and the production of fatty acids; Helps the body break down fats, proteins and carbohydrates and use them for energy.

Vitamin B9: Essential for forming amino acids, energy production, cell growth and DNA synthesis.

Vitamin B12: Stimulates the appetite and helps regulate mood, sleep, and the breakdown of fats, proteins and carbs.

Vitamin A: Strengthens the immune system, helps protect the body against disease, combats the effects of ageing and helps the development of skin, bone and teeth; vital in the maintenance of the eyes and assists with our night vision.

Vitamin D: Promotes strong teeth and bones, assists the heart and nervous system, the immune system and thyroid function

Vitamin E: Prevent degenerative diseases such as heart disease, strokes, arthritis, senility, diabetes and cancer; also known as the sex vitamin as it aids the production of sex hormones and boosts your sex drive.

Vitamin K: Plays a huge part in the control of blood clotting in the body and also promotes bone formation and maintenance.


Where Can I get It?

Vitamin C: Oranges, Grapefruits, Tangerines, Lemons, Limes, Papaya, Strawberries, Peaches, Bananas and Cantaloupe, Tomatoes, Broccoli, Green and Red Peppers, Raw Lettuce, Bean Sprouts, Cabbage, Kale Cauliflower, Potatoes, Beans, Spinach, and Other leafy greens

Vitamin B1: Wheat Germ, Whole Wheat, Peas, Beans, Sunflower Seeds, Fish, Peanuts, Seafood, Egg Yolk and Meat

Vitamin B2: Green Leafy Vegetables, Asparagus, Artichokes, Avocados, Broccoli, Brussels Sprouts, Watercress, Currants, Spinach, Kelp, Peas, Beans, Pumpkins, Sweet Potatoes, Cayenne, Parsley, Sage, Legumes, Whole Grains and Fish

Vitamin B3: Beetroot, Brewer's Yeast, Beef Liver, Beef Kidney, Pork, Turkey, Chicken, Veal, Fish, Salmon, Swordfish, Tuna, Sunflower Seeds, Peanuts, and Green Leafy Vegetables. The body can make its own B3 from Tryptophan which can be found in Eggs, Milk, Cheese and Yogurt.

Vitamin B5:  Beef, Pork, Liver, Kidney, Poultry, Fresh Vegetables, Sweet Potatoes, Mushrooms, Cauliflower, Kale, Broccoli, Soybeans, Sunflower Seeds, Whole - Grain Breads and Cereals, Lobster, Whole Wheat, Salmon, Eggs, Nuts, Yeast, Fish and Legumes.

Vitamin B6: Brewer's Yeast, Meat, Poultry, Eggs, Carrots, Fish (Tuna, Salmon, Mackerel, and Shrimp), Liver, Kidneys, Peas, Walnuts, Soybeans, Fortified Breads and Cereals, Avocados, Bananas, Carrots, Brown Rice, Bran, Sunflower Seeds, Lentils, Wheat Germ, and Whole Grain Flour.

Vitamin B7: Brewer’s Yeast , Beef Liver, Kidney, Eggs, Egg Yolk, Nuts, Almonds, Peanuts, Pecans, Walnuts, Soybeans, Black Eye Peas, Oat Bran, Chicken Breasts, Salmon, Spinach, Mushrooms and Cheese.

Vitamin B9: Spinach, Dark Leafy Greens, Asparagus, Turnip, Beetroot, Mustard Greens, Brussels Sprouts, Broccoli, Beef Liver, Brewer’s Yeast, Root Vegetables, Whole Grains, Wheat Germ, Bulgur Wheat, Beans, Oysters, Salmon, Avocado, Fruit and Milk.

Vitamin B12: Beef, Pork, Liver, Kidney, Shellfish, Eggs, Dairy Products and Fish.

Vitamin A: beef, chicken liver, eggs, and fish liver oils, and all dairy products including milk, yogurt, butter, and cheese.

Vitamin D: Mackerel, Kipper, Sardines, Salmon, Tuna, Cod Liver oil, Liver, Egg Yolk, Butter, and Dark Leafy Vegetables.

Vitamin E: Spinach, Kale, Carrots, Celery, Sweet Potatoes, Turnips, Avocado, Asparagus, Yams, Beef, Liver, Seafood, Eggs, Nuts, Seeds, Olive Oil, Corn, Cotton Seed, Soybean Oils and Wheat Germ.

Vitamin K: Spinach, Celery, Greens, Broccoli, Kale, Cabbage, Asparagus, Dark Green Lettuce, Liver, Bacon, Cheese and Green Tea.