Vitamins

This molecule is necessary for color vision. The major form of Vitamin A is an ester, which is converted to retinol in the small intestine. Vitamin A can be found in two principal forms in food: retinol, which is a yellow substance. Also, it can be found in the form of Carotenes. Foods that are rich in Vitamin A: -sweet potatoes, carrots, spinach, cantaloupe, mozzarella cheese, and milk.
 * Vitamin A ** is a vitamin which is needed by the retina of the eye in the form of a specific metabolite, the light-absorbing molecule retinal.



**Folic** **Acid**, also a B Vitamin, contains folate, which the human body needs to synthesize and repair DNA. Especially important during periods of rapid cell division and growth. Helps the body make healthy, new cells. Helps prevent birth defects of the brain and spinal cord when taken very early in pregnancy. Foods that are rich in Folic Acid: -Breads and pastas, fortified cereals, spinach, asparagus, green peas, strawberries, and cantaloupe.



 Vitamin B12: It is a water soluble vitamin and is a key role in the functioning of a normal nervous system, brain, and blood formation. Some foods that contain Vitamin B12 are mainly found in animals such as shellfish, meat, eggs, milk, and poultry.



Vitamin C: It is an essential part to the human metabolism, helps act as a substitute for eight different enzymes in the body, and it also is commonly known for helping to treat the common cold. Some foods that contain Vitamin C include: strawberries, oranges, and broccoli, grapefruit, tomato, and vitamin C tablets.



Fat-Soluble in vitamins

there is fat soluble in 4 different kinds of vitamins vitmins A,D,E,K, that all contain fat-soluble this is something that is stored in the body fat for later use. If consumed in large amounts these vitamins can build up in the body to the pont where they can possibily become harmful. Unlike water-soluble vitamins that need regular replacement in the body, fat-soluble vitamins are stored in the liver and fatty tissues, and are eliminated much more slowly than water-soluble vitamins.



Vitamin D

Vitamin D plays a critical role in the body’s use of calcium and phosphorous. It increases the amount of calcium absorbed from the small intestine and helps form and maintain bones. Children especially need adequate amounts of vitamin D to develop strong bones and healthy teeth. The primary food sources of vitamin D are milk and other dairy products fortified with vitamin D. Vitamin D is also found in oily fish (e.g., herring, salmon and sardines) as well as in cod liver oil. In addition to the vitamin D provided by food, we obtain vitamin D through our skin which makes vitamin D in response to sunlight.



Vitamin E

Vitamin E acts as an antioxidant, protecting vitamins A and C, red blood cells and essential fatty acids from destruction. Research from a decade ago suggested that taking antioxidant supplements, vitamin E in particular, might help prevent heart disease and cancer. But on the other hand Large doses of vitamin E pose a hazard to people who take blood-thinning medications. Also About 60 percent of vitamin E in the diet comes from vegetable oil or products made with vegetable oils. Therefore, good food sources of vitamin E include vegetable oils and margarines. Vitamin E is also found in fruits and vegetables, grains, nuts, seeds and fortified cereals

VITAMIN B1 NUTRITION: · Helps fuel your boody by converting sugar into energy · Improves nervous system function · Essential for cardiovascular and muscular function FOODS IT IS FOUND IN: · Highest concentration is in pork and beans · Good concentration in whole grain bread and cereals 

VITAMIN B2  NUTRITION: · Helps to process and convert carbohydrates, fats, and protiens into energy · Needed for growth and red blood cell reproduction · Promotes healthy skin and good vision FOODS IT IS FOUND IN: · Whole grain breads and cereals · Red meats · Green, leafey vegeatables · Dairy products

VITAMIN B6  NUTRITION: <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Helps brain function <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Helps the body convert protien to energy <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Decreases risk of heart attack FOODS IT IS FOUND IN: <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Poultry <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Pork <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Fish <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Eggs <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Soybeans <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Oats <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Whole grains <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Bananas <span style="font-family: Symbol; font-size: 12pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; msobidifontfamily: Symbol; msofareastfontfamily: Symbol; msolist: Ignore;">· Nuts and seeds