Vitamins are organic compounds in food that are needed in your body for growth and to maintain good health. Vitamins and minerals are essential in regulating body activities. Vitamins are required on our diets in small amounts. Taking more than a recommended dose of a vitamin or mineral is not better for you. It can actually be harmful to your body.

Vitamin A
Fuction: Vitamin A helps fight infections and is essential for healthy skin. It aids in the formation of teeth and bones. It also promotes growth and repair of body tissue and helps maintain good eyesight.
Which Foods Contain Vitamin A: Carrots, cantaloupe, peaches, tomatoes, dairy products, fish liver oils
Recommended Daily Intake: Women should consume 800 mcg and men should consume 1000mcg

Vitamin B1 (Thiamin)
Function: Vitamin B helps promote growth and muscle tone and it aids in the proper functioning of the heart, muscles and nervous system. *New reseearch has shown that taking vitamin B1 supplements may prevent or slow the onset of Alzheimer’s disease.*
Which Foods Contain Vitamin B1: Potatoes, peas, egg yolk, oranges and somebreakfast cereals
Recommended Daily Intake: Women should consume 1.1mcg and men should consume 1.2mcg

Vitamin B2 (Riboflavin)
Function: Vitamin B2 helps maintain good vision and healthy hair, skin and nails. It also assists in the formation of antibodies and red blood cells. It also plays a role in metabolism.
Which Foods Contain Vitamin B2: Dark, green leafy vetetables, diary products and meat
Recommended Daily Intake: Women should consume no more than 1.2mg and men should consume no more than 1.3mg

Vitamin B3 (Niacin)
Function: Vitamin B3 reduces cholestrol levels in the blood. It maintains healthy skin and digestive system. It also helps improve circulation and energy levels.
Which Foods Contain Vitamin B3: Lean meats, poultry, fish, peanuts and yeast
Recommended Daily Intake: Women should consume 14mg and men should consume 16mg

Vitamin B5 (Pantothenic)
Function: Vitamin B5 helps ensure the body’s growth and helps fight infections. It also helps the body’s resistance to stress and it builds cells.
Which Foods Contain Vitamin B5: Peanuts, pecan nuts, walnuts and dries fruit
Recommended Daily Intake: Adults should consume 10mg daily

Vitamin B6 (Pyridoxine)
Function: Vitamin B6 supports the central nervous system and helps maintain healthy skin
Which Foods Contain Vitamin B6: Meats, whole grains, bananas, eggs, milk and green leafy vegetables
Recommended Daily Intake: Women should consume 1.6mg and men should consume 2mg

Viatmin B12 (Cobalamin)
Function: Vitamin B12 helps prevent anemia by regenerating red blood cells and it helps maintain a healthy nervous system.
Which Foods Contain Vitamin B12: Muscle meats, fish, diary products, liver and kidneys
Recommended Daily Intake: Women should consume 1.6mg and men should consume 2mg

Folic Acid
Function: Folic Acid promotes the reproduction of body cells and aids in formation of red blood cells and bone marrow
Which Foods Contain Folic Acid: Beans, green vegetables and fortified breakfast cerals
Recommended Daily Intake: Adults should consume 200mcg. Pregnant women or women who are trying to become pregnant should take at least 400mcg in supplement form daily.

Vitamin C
Function: Vitamin C is essential for healthy teeth, gums and bones. It helps heal wounds, fractures and scare tissue. It also helps build resistance to infections and assists in the prevention and treatment of the common cold.
Which Foods Contain Vitamin C: Papaya, guava, berries, rose hips, broccoli, kiwi fruit, citrus fruit such as oranges, lemons, strawberries, cabbage, green peppers and cauliflower
Recommended Daily Intake: Women should consume 1.6mg and men should consume 2mg

Vitamin D
Function: Vitamin D is important in helping the body use and absorb calcium and phosphorous. it promotes strong bones and teeth and supports the nervous system. *Some studies have found that it helps prevent osteoporosis.*
Which Foods Contain Vitamin D: Fatty fish, tuna, trout, eggs and cheese
Recommended Daily Intake: Adults 10mcg

Vitamin E
Function: Vitamin E helps supply oxygen to the blood and prevents blood clots and slows down cellular aging. *Some studies have found it decreases the symptoms of premenstrual syndrome and certain types of breast decease.*
Which Foods Contain Vitamin E: Sunflower oil, sunflower seeds, nuts sweet potatoes and dark green vegetables
Recommended Daily Intake: For optimal health 80mg is recommended, but you only need 24mg

****The decision to take a supplement should not be made randomly. It is best to seek advice from your physician or consult with a registered dietitian.****