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VITAMIN
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WHAT IT DOES
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WHAT TO EAT
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INFORMATION
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Vitamin A
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Helps with night vision.
Promotes healthy skin and teeth.
Boosts the immune system.
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Liver,
carrots,
sweet potato,
leafy green vegetables,
apricot,
tuna
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It is possible to overdose at 10x the amount needed.
It is often measured in retinal equivalents (RE) which
are about 1/3 an IU.
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Vitamin B1
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Helps cells convert sugar to energy.
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Whole grains,
seeds,
nuts,
pork,
tuna,
salmon,
oats,
pasta,
beans
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Also known as Thiamin.
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Vitamin B2
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Helps cells convert carbohydrates to energy.
Assists with red blood cell production.
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Organ meats,
dairy,
seafood,
eggs,
spinach,
sweet potato
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Also known as Riboflavin.
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Vitamin B3
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Helps cells convert sugars to energy.
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Tuna,
salmon,
peanuts,
wheat germ,
rye,
wild rice,
potato
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Also known as Niacin.
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Vitamin B6
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Helps amino acids convert to protein.
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Tuna,
salmon,
potato,
banana,
sweet potato
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Also known as Pyridoxine.
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Vitamin B12
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Helps build healthy red blood cells.
Helps to strengthen nerve lining.
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Seafood,
meat,
milk,
cheese,
eggs
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Vitamin C
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Helps build connective tissue.
Is an antioxidant.
Helps wounds to heal.
Boosts the immune system.
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Cantaloupe,
kiwi,
strawberry,
orange juice,
broccoli
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Also known as Ascorbic acid
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Vitamin D
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Helps the absorption of calcium and phosphorus for strong bones.
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Sunshine,
fortified milk
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Fifteen minutes of sunshine three times a week helps the body to
produce enough Vitamin D for itself.
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Vitamin E
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It is an antioxidant.
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Polyunsaturated oils and seeds,
almonds,
peanut butter,
wheat germ,
peaches
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Vitamin F
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Assists DNA reproduction for cell multiplication.
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Asparagus,
pinto bean,
lentils,
spinach,
kidney beans
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Also known as Folic Acid.
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Vitamin K
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Vital for blood clotting.
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Green leafy vegetables,
onions
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