Know your vitamins

Vitamins are classified as water-soluble or fat-soluble.

Water-Soluble Vitamins

The body doesn't store water-soluble vitamins—excess amounts are excreted in the urine—so, you need to replenish these vitamins each day.

  • B vitamins
    • B1 (thiamin)
    •  What does it do for you?
    • Maintain your energy supplies
    • Coordinate the activity of nerves and muscles
    • Support proper heart function
    • What foods have B1?
    • Asparagus is an excellent source . Very good sources of vitamin B1 include crimini mushrooms, spinach, flaxseeds, tuna, green peas, and Brussels sprouts.
    • B2 (riboflavin)
    • What does it do for you?
    • Help protect cells from oxygen damage
    • Support cellular energy production
    • Maintain your supply of other B vitamins
    • What foods have B2?
    • A great source is  crimini  mushrooms, calf's liver and spinach. Other sources are romaine lettuce and asparagus, and Swiss chard
    • B3 (niacin)
    • What does it do for you?
    • Help lower cholesterol levels
    • Stabilize your blood sugar
    • Supports your cells
    • Help your body process fats
    • What foods have B3 include?
    •  crimini mushrooms, tuna,  chicken, salmon. Other good sources include asparagus,summer squash and carrots.
    • B5 (Pantothenic acid)
    • What does it do for you?
    • Help turn carbohydrates and fats into usable energy
    • Improve your ability to respond to stress by supporting your adrenal glands
    • Assure adequate production of healthy fats in your cells
    • What foods have B5?
    • Crimini and shiitake mushrooms are excellent food sources of vitamin B5. Also includes broccoli,  cauliflower, grapefruit, bell peppers, and asparagus.
    • B6 (pyroxidine)
    • What does it do for you?
    • Supports the nervous system
    • Breaks down starches and sugars
    • Helps reduce the build up of homo-cysteine in your blood (  associated with an increased risk of cardiovascular, stroke and dementia)
    • What foods have B6?
    • Spinach, bell peppers, garlic, bananas, asparagus, watermelon and tuna are good sources
    • B7 (biotin)
    •  What does it do for you?
    • Support healthy skin
    • Help your body use of sugar efficiently
    • Energy supply in your nerve cells
    • What foods have B7?
    • peanuts, almonds, Swiss chard, yogurt, eggs, and tomatoes are great sources
    • B9 (folate) 
    • What does it do for you?
    • Support red blood cell production and help prevent anemia
    • help prevent homo-cysteine build up
    • support skin cells
    • support nerve function
    • What foods have B9?
    • Spinach, asparagus, beets, lentils, brussel sprouts, kidney beans,and  papaya are all great sources
    • B12 (cobalamin)  What does it do for you?
    • Nerve cell development
    • Red cell production
    • Metabolism of nutrients/ overall health and energy level
    • What foods have B12?
    • Sardines, calf's liver, shrimp, scallops, salmon, grass fed beef
  • Vitamin C  What does it do for you?
  • protects cells from damage
  • helps your vitamin E supplies
  • helps iron absorption
  • What foods have Vitamin C?
  • Great sources are bell peppers, parsley, broccoli, strawberries, papaya, kale, and romaine lettuce

Fat-Soluble Vitamins 

The body does store fat-soluble vitamins, so regularly consuming excessive amounts can be toxic.

  • Vitamin A   (Retinol)
  • What does it do for you?
  • Improves and preserves eye sight
  • Fights viral infections
  • Great foods to eat carrots, spinach, kale, parsley, bell peppers, romaine lettuce, Swiss chard, sweet potatoes, canatlope, apricots, and asparagus
  • Vitamin D 
  • What does it do for you?
  • Decrease inflammation, cell growth, keep your bones strong
  • Food Vitamin D is found in; shrimp, sardines, milk, cod, eggs
  • Vitamin E
  • What does it do for you?
  • protects the skin from the sun (ultra violet light), prevent cell damage,  maintain healthy cells
  • Great foods to eat Sunflowers, Swiss chard, almonds, spinach and blueberries
  • Vitamin K
  • What does it do for you?
  • protect against cell damage, naturally clots blood ,  protect from osteoporosis (thinning of the bones)
  • Foods to eat parsley, kale, spinach, basil, broccoli, green beans, and tomatoes

A great reason to try new foods and the have variety so that you can have a balanced diet.  There are so many benefits to food besides tasting great!