In this topic we breakdown the essential vitamins for health and wellbeing, how much we need to be healthy and where to get them from.

1. Vitamins
Nutrition Basics Series

2. Vitamin A
 Fat Soluble Vitamin
 Helps cells reproduce normally
 Essential for good vision
 Needed for development of embryo and fetus
 Keeps skin and sinus healthy
 Immune system healthy
 Growth, Bone formation, wound healing and more
 600 mcg per day

3. Where to find Vitamin A
 Retinoids (animals) and Carotinoids (plants)
 Carrots
 Sweet Potato
 Kale, Spinach, Broccoli
 Swiss Chard

4. The B Vitamins
 B1 – Thiamin (1.2mg per day)
 B2 – Riboflavin (1.1 – 1.3mg per day)
 B3 – Niacin (16 – 18 mg per day)
 B5 – Pantothenic Acid (5-6 mg per day)
 B6 – Pyridoxine (1.3mg per day)
 B7 – Biotin (30mcg per day)
 B9 – Folic Acid (400mcg per day)
 B12 – Cyanocobalamin (2.4mcg)

5. What do the B Vitamins do?
 Energy Production
 Healthy vision and skin
 Supports nervous and digestive systems
 Produce red blood cells and steroid hormones
 Production of brain chemicals
 Fat synthesis
 Development of foetal nervous system
 Produce nerve cells, and help mental ability

6. Where to find B Vitamins
 B1 – Yeast, Watermelon, Soymilk, Green Peas
 B2 – Whole grains, Almonds, Quinoa
 B3 – Coffee, potatoes, tomatoes, avocadoes
 B5 – Whole grains, soy milk, sweet potatoes
 B6 – Soy, Bananas, Peanut butter, Garlic
 B7 – Almonds, chia, oats, tomatoes
 B9 – Spinach, Beans, Lentils, Broccoli
 B12 – Spirulina, Fortified plant milks

7. Vitamin C
 Helps form and maintain connective tissue
 Including bones, blood vessels and skin
 Help absorb Iron
 Protect against heart disease
 Decrease bad cholesterol
 Lessen duration of common colds
 Supports healthy immune system
 45mg per day

8. Where to find Vitamin C
 Citrus fruits
 Kale and Broccoli
 Pineapple
 Strawberries
 Watermelon
 Mangoes
 Chili peppers
 Red Bell peppers

9. Vitamin D
 You must have Vitamin D to absorb calcium and promote bone growth
 Prevention of cancer, autoimmune, diabetes, heart disease and high blood
pressure
 Healthy immune system
 Adults need 5mcg per day of vitamin D per day

10. Where to get Vitamin D
 The Sun
 Fortified foods such as orange juices, fortified breads and plant milks.

11. Vitamin E
 Antioxidant – protects from free radicals
 Boosts immune system
 Fights off invading bacteria
 Helps to widen blood vessels and keep blood from clotting within them
 Adults need 10mg per day

12. Where to get Vitamin E
 Nuts – Almonds, Sunflower seeds
 Spinach, Broccoli, other greens
 Fortified foods like plant milks
 Vegetables oils (not recommended)

13. Vitamin K
 Regulates normal blood clotting
 Assists in transport of calcium throughout body
 Reduces bone loss
 Decreases Risk of bone fractures
 Helps prevent calcification of arteries and other soft tissues
 65 mcg per day

14. Where to get Vitamin K
 Leafy Greens (Spinach, Kale, Parsley)
 Brussel Sprouts
 Cauliflower
 Broccoli
 Wheat Bran
 Fermented Soy (Miso) and Natto