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Vitamin and Nutriends

Fat Soluble Vitamins
A, D, E, and K — dissolve in fat and can be stored in your body
Water Soluble Vitamins
Vitamins that are dissolved and transported in water/fluids; cannot be stored. Excess water soluble vitamins pass through your system. Usually excreted through urine
Vitamin A
Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.
Vitamin C
Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It’s essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.
Vitamin D
Vitamin D strengthens bones because it helps the body absorb bone-building calcium.
Vitamin E
Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
Vitamin B12
Vitamin B12 helps to make red blood cells, and is important for nerve cell function.
Vitamin B6
Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.
Thiamin (also called vitamin B1)
Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.
Niacin (also called vitamin B3)
Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function
Riboflavin (also called vitamin B2)
Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.
Folate (also known as vitamin B9, folic acid, or folacin)
Folate helps the body make red blood cells. It is also needed to make DNA.
Calcium
Major component of bones and teeth; collagen formation; muscle contraction; secretion/release of insulin;neurotransmitter; blood
Phosphorus
Phosphorus helps form healthy bones and teeth. It also helps the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally.
Magnesium
Magnesium helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong. It also helps the body create energy and make proteins.
Sodium
Sodium is required by the body to regulate blood pressure and blood volume. It helps regulate the fluid balance in your body. Sodium also helps in the proper functioning of muscles and nerves.
Potassium
Potassium is essential for the body’s growth and maintenance. It is necessary to keep a normal water balance between the cells and body fluids.
Potassium plays an essential role in proper heart function.
Iron
Iron helps red blood cells carry oxygen to all parts of the body. Symptoms of iron-deficiency anemia include weakness and fatigue, light- headedness, and shortness of breath.
Zinc
This metal is important in a number of key activities, ranging from protein and carbohydrate metabolism to the immune system, wound healing, growth and vision
Basic Nutrients
Proteins, carbohydrates, fats, vitamins, minerals, and water are the basic nutrients in food.

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