Here's a cheat sheet summarizing the key vitamins, their sources, and their primary benefits:
Vitamin A
Benefits: Vision, immune function, skin health.
Sources: Carrots, sweet potatoes, spinach, kale, liver.
Vitamin B1 (Thiamine)
Benefits: Energy metabolism, nerve function.
Sources: Whole grains, pork, legumes, nuts, seeds.
Vitamin B2 (Riboflavin)
Benefits: Energy production, skin and eye health.
Sources: Milk, eggs, green leafy vegetables, nuts.
Vitamin B3 (Niacin)
Benefits: Digestive health, skin health, nervous system function.
Sources: Chicken, turkey, tuna, salmon, whole grains.
Vitamin B5 (Pantothenic Acid)
Benefits: Hormone production, energy metabolism.
Sources: Avocados, broccoli, eggs, milk, chicken.
Vitamin B6 (Pyridoxine)
Benefits: Brain development, immune function, protein metabolism.
Sources: Chickpeas, bananas, potatoes, fish, poultry.
Vitamin B7 (Biotin)
Benefits: Metabolism of fats, carbohydrates, and proteins.
Sources: Eggs, almonds, sweet potatoes, onions, oats.
Vitamin B9 (Folate)
Benefits: DNA synthesis, cell division, fetal development.
Sources: Leafy greens, citrus fruits, beans, peas, lentils.
Vitamin B12 (Cobalamin)
Benefits: Red blood cell formation, nerve function, DNA synthesis.
Sources: Meat, fish, dairy products, eggs, fortified cereals.
Vitamin C (Ascorbic Acid)
Benefits: Antioxidant, immune support, collagen synthesis.
Sources: Citrus fruits, strawberries, bell peppers, broccoli.
Vitamin D
Benefits: Bone health, calcium absorption, immune function.
Sources: Sunlight, fatty fish, fortified dairy products, egg yolks.
Vitamin E
Benefits: Antioxidant, skin health, immune function.
Sources: Nuts, seeds, spinach, broccoli, sunflower oil.
Vitamin K
Benefits: Blood clotting, bone health.
Sources: Leafy green vegetables, broccoli, Brussels sprouts, cabbage.
General Tips
Balanced Diet: Aim to get a variety of these vitamins through a balanced diet.
Supplementation: Consider supplements if you have dietary restrictions or specific health needs, but consult with a healthcare provider first.
Cooking Methods: Some vitamins (like Vitamin C) can be destroyed by heat, so opt for raw or lightly cooked vegetables where possible.
If you have specific dietary preferences or restrictions, I can tailor the information to suit your needs!
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Source and Where to Purchase:
Shaklee Independent Distributor
Theresa Carlstedt
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease. This information is not intended to replace medical care. This report is not to be used as a substitute for appropriate medical care and consultation, nor should any information in it be interpreted as prescriptive. Any persons who suspect they have a medical challenge should consult their physicians/pediatricians for guidance and proper treatment.
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