(Retinol, retinal, and retinoic acid)
Very important for vision, and to have healthy tissues, skin,
and strong bones. Vitamin A sources: cow meat, eggs, seafood, fish, milk,
some cheese, sweet potatoe, carrots, spinach, mangoes, turnip greens.
Vitamin B1 It converts food into energy,
and promotes. A must for the skin health, hair, muscle mass, and brain.
Food Sources: Pork, ham, soymilk, watermelons, acorn squash.
Vitamin B2 Food into energy. Necessary
a good skin, hair, blood, and brain functions.1 Food
Sources: Milk, yogurt, cheese, whole grains, liver.
Vitamin B3 It converts food into energy.
Improves skin, blood cells, brain, and nervous system. Food
Sources: Meat, poultry, fish, grains, mushrooms, potatoes.
Vitamin B5 It converts food into energy,
improves feet and nervous system. Food Source: chicken, grains, broccoli, mushrooms, avocados.
this vitamin lowers the risk of heart illness, and is
important to get a good sleep, and digestive system. Food
Sources: Meat, fish, poultry, legumes, soy beans, potatoes, bananas, watermelons.
This vitamin may reduce the risk of heart illness, and
improve memory functions . Food sources: Meat, poultry, fish, milk, cheese, eggs,
cereals, soy products.
Vitamin B7 Relevant to convert food into energy.
An important vitamin for bones and hair. Food Sources: grains, meats, egg, soybeans, fish.
Vitamin C (ascorbic acid) Acts as an antioxidant,
and improves the immune system. Food Sources: Asorted
fruits, oranges tangerines, kiwis, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes.
Vitamin D Helps
in the process of teeth and bones. Food Sources: milk, cereals, fish.
Sunlight is also a source of vitamin D.
Vitamin E. Antioxidant. Vitamin E may
assist with the prevention of Alzheimer illness. Food
Sources:vegetable oils, margarines, green vegetables, whole grains, nuts.