for your
health
Vive la vitamin! and kidneys. It may also be found in whole
grains, nuts and legumes.
Vitamin B12 is essential for normal
growth, healthy nerve tissue and blood for-
VITAMINS PLAY AN IMPORTANT role in maintaining health, but, gee mation. It is also a crucial element in the
reproduction of every cell of the body. Good
whiz, there are so many of them. I mean, there are 12 B vitamins alone, for sources of vitamin B12 include meat, fish,
goodness sake. How is a person to keep track of which vitamin does what, poultry, eggs, milk and other dairy foods.
Vitamin C plays a role in collagen for-
and how to get the best source? Hopefully, this handy-dandy, clip-it-out-and- mation, neurotransmission and tissue repair.
stick-it-on-your-fridge primer will help simplify selecting and stocking what Good sources of vitamin C include oranges,
grapefruit, tangerines and many other fruits
you need to keep healthy. Bonne santé! —TFJ and vegetables, including berries, melons,
peppers, dark green leafy vegetables, pota-
Vitamin A is important for the growth skin and nerves. Good sources of riboflavin toes and tomatoes.
and development of bones, teeth and include milk and other dairy foods, enriched Vitamin D helps the body properly uti-
gums. It is also essential for night vision, bread and other grain products, eggs, meat, lize calcium and phosphorus, necessary to
healthy skin, hair and mucous membranes. green leafy vegetables and nuts. build strong bones and teeth. Good sources
Good sources of vitamin A include liver, fish Vitamin B3, or niacin, is found in every of vitamin D include fortified milk, cheese,
oil, eggs and vitamin A–fortified foods. cell of the body and is needed for DNA for- eggs and some fish (sardines and salmon).
Vitamin B1, or thiamine, participates mation and to maintain normal functioning Vitamin E is important for the proper
in the body’s ability to use protein and car- of skin, nerves and the digestive system. functioning of nerves and muscles. Good
bohydrates to produce energy. It also aids Good sources of niacin include poultry, fish, sources of vitamin E include vegetable
metabolism, especially of carbohydrates. beef, peanut butter and legumes. oils such as soybean, corn, cottonseed
Good sources of thiamine include whole- Vitamin B6 influences many body and safflower, as well as nuts, seeds and
grain and enriched grain products, such as functions, including regulating blood glu- wheat germ.
beans, rice, pasta and fortified cereals. cose levels, manufacturing hemoglobin and Vitamin K helps the blood clot when
Vitamin B2, or riboflavin, is found in aiding the utilization of protein, carbohy- the body is injured and is important in bone
every cell of the body and is necessary for drates and fats. It also aids in the function- metabolism. Good sources of vitamin K
energy production. It is also needed to ingofthenervoussystem.Goodsourcesof include green leafy vegetables, such as
maintain metabolism and the functioning of vitamin B6 include chicken, fish, pork, liver spinach and broccoli. C
