Vitamins, Benefits, And Food Sources Flashcards
Vitamin A
Benefits
- Helps you see normally at night
- Helps form and maintain healthy skin, hair, mucous membranes, bones, and teeth
- Helps protect you from infections
- Works as an antioxidant
Vitamin A
Sources
Milk products
Liver
Egg yolks
Foods high in beta carotene
Vitamins C
Benefits
- Helps maintain healthy capillaries, bones, skin, and teeth
- Helps your body heal wounds and resist infections
- Aids in absorption of iron
- Helps form collagen, which gives structure to bones, cartilage, muscles, and blood vessels
- Works as an antioxidant
Vitamins C
Sources
Citrus fruits, Cantaloupe, Guava
Kiwi, Mango, Papaya, and strawberries
Vegetables: Bell peppers, broccoli, cabbages, kale, potatoes, tomatoes
Vitamin D
Benefits
- Helps your body use calcium and phosphorous
- Helps your body build strong and healthy bones and teeth
Vitamins D
Sources
Fortified milk products
Egg yolks
Higher fat fish (salmon and mackerel)
Fortified breakfast cereals and margarine
Vitamin E
Benefits
Works as an antioxidant
Vitamin E
Sources
Nuts and seeds
Green leafy vegetables
Wheat germ
Vegetable oil
Vitamin B6
Benefits
Helps your body use carbohydrates and proteins
Needed for healthy nervous system
Helps your body make non-essential amino acids which then make body cells
Vitamin B6
Sources
Poultry Fish Pork Legumes Nuts, Whole grains, some fruits and vegetables Liver and kidney
Vitamins B12
Benefits
Helps your body use carbohydrates, fats, and proteins
Teams with folate to help build red blood cells and genetic materials.
Needed for healthy nervous system
Vitamin B12
Sources
Found naturally in animal foods such as meat, poultry, fish, shellfish, eggs, and milk products, some fortified foods, some nutritional yeasts
