The Water Soluble Vitamins

1
The Water Soluble Vitamins
2
B1 Thiamin

• Foods Pork, Liver, Peas, Cereal, Nuts, Seeds,
  Whole Grains
• Function Needed to Produce Energy from
  Carbohydrates Helps the Nervous System to
  Function Properly

3
B2 Riboflavin

• Foods Milk, Meat, Eggs, Whole Grains, Green
  Leafy Vegetables, Dried Beans, Breads, Cereals,
  Pasta
• Function Needed to Produce Energy from
  Carbohydrates and Fats Important for Growth and
  Healthy Skin

4
B3 Niacin

• Foods Meat, Liver, Fish, Whole Grain Breads and
  Cereals, Peas, Beans, Seeds
• Function Needed to produce Energy from
  Carbohydrates, Fats, and Proteins Needed for the
  Nervous System and Healthy Skin

5
B5 Pantothenic Acid

• Foods Whole Grains, Meat, Liver, Broccoli,
  Eggs, Nuts, Peas, Beans
• Function Needed to Produce Energy from
  Carbohydrates, Fats, and Protein

6
B6 Pyridoxine

• Foods Whole Grains, Liver, Meat, Fish, Bananas,
  Green Leafy Vegetables, Peas, Beans
• Function Needed for Protein Metabolism, The
  Production of Hemoglobin in Red Blood Cells, and
  the Nervous System

7
B12 Cobalamin

• Foods Meat, Liver, Dairy Products, Eggs
• Function Necessary for forming Cells, including
  Red Blood Cells, and for a Healthy Nervous System

8
Folate ( Folic Acid )

• Foods Green Leafy Vegetables, Liver, Whole
  Grains, Peas, Beans, Orange Juice
• Function Needed for Forming Cells, Including Red
  Blood Cells Helps Prevent Birth Defects

9
Biotin

• Foods Liver, Yogurt, Egg Yolk, Peas, Beans,
  Nuts
• Function Necessary for Metabolism

10
C (Ascorbic Acid)

• Foods Citrus Fruits, Melons, Strawberries,
  Green Vegetables, Peppers
• Function Promotes Healthy Gums and Teeth The
  Healing of Wounds, The Absorption of Iron, Acts
  as an Anti-Oxidant to protect Cells from damage

11
The Fat Soluble Vitamins ( All Dogs Eat Kittens )
12
Vitamin A

• Foods Milk, Yellow and Orange Fruits and
  Vegetables, Dark Green Leafy Vegetables,
  Eggs,Cheese, Butter
• Function Keeps Eyes and Skin Healthy Needed for
  Growth and for Strong Bones and Teeth

13
Vitamin D

• Foods Fish Oils, Milk, Liver, Egg Yolk, Salmon,
  Butter, Tuna, Produced in the Body by Exposure To
  UV Light
• Function Promotes the Absorption of Calcium and
  Phosphorus in the Intestine Needed for Strong
  Bones and Teeth

14
Vitamin E

• Foods Vegetable Oils, Beans, Peas, Nuts, Dark
  Green Vegetables, Whole Grains
• Function Protects Cell Membranes from Damage by
  Reactive Oxygen ( Free Radicals )

15
Vitamin K

• Foods Leafy Vegetables such as Spinach, Kale,
  and Broccoli
• Function Aids in Blood Clotting

16
Important Minerals
17
Calcium

• Foods Milk, Dairy Products, Dark Green Leafy
  Vegetables, Tofu, Legumes, Shellfish, Bony Fish
• Function Needed for Development and Maintenance
  of Bones and Teeth Transmission of Nerve
  Impulses Muscle Contraction Blood Clotting

18
Chromium

• Foods Meat, Dairy Products, Whole Grains,
  Herbs, Nuts, Seeds
• Function Helps Regulate Blood Sugar

19
Copper

• Foods Liver, Shellfish, Peas, Beans, Nuts,
  Seeds
• Function Needed for Production of Bone and Red
  Blood Cells and the Absorption of Iron

20
Fluoride

• Foods Tea, Fish, Fluoridated Toothpaste, Water
• Function Helps Strengthen Tooth Enamel and
  Prevent Cavities

21
Iodine

• Foods Iodized Salt, Seafood
• Function Needed fro Production of Thyroid
  Hormones and Normal Cell Function

22
Iron

• Foods Red Meat, Whole Grains, Dark-Green
  Vegetables, Peas, Beans, Eggs
• Function Necessary for Production of Hemoglobin

23
Magnesium

• Foods Milk, Dairy Products, Green Leafy
  Vegetables, Peas, Beans
• Function Needed for Bone Growth Metabolism and
  Muscle Contraction

24
Potassium

• Foods Meats, Poultry, Fish, Bananas, Oranges,
  Dried Fruits, Potatoes, Peas, Beans
• Function Needed for Maintenance of Fluid
  Balance Transmission of Nerve Impulses, and
  Muscle Contraction

25
Phosphorus

• Foods Cereals, Meats, Milk, Poultry
• Function Needed for Bone Formation and Cell
  production

26
Selenium

• Foods Tuna, Other seafood, Whole Grains, Liver,
  Meat, Eggs
• Function Needed for Healthy Heart Function
  Anti-Oxidant Action, Healthy Thyroid Function

27
Sodium

• Foods Table Salt, High salt Foods ( Ham ),
  Dairy Products, Soy Sauce
• Function Needed for Regulation of Water Balance
  in Cells and Tissues and for Transmission of
  Nerve Impulses

28
Sulfur

• Foods Seafood, Meat, Milk, Poultry
• Function Needed for Protein Metabolism