Sources: Carrots and Squash.
Essential for eyes and skin.
Deficiency is night blindness.
What is Vitamin A
100
sources: whole grains and enriched grains.
Necessary for proper nerve function.
Deficiency: anxiety, hysteria, loss of appetite Beriberi
What is thiamin
100
sources are milk and milk products, broccoli
helps build strong bones and teeth
deficiency: osteoporosis
What is Calcium
200
Sources: egg yolk, milk, exposure to sun.
helps tooth and bone health works with calcium.
Deficiency: Rickets
What is vitamin D
200
sources are enriched grains, milk, spinach
needed to release energy from food to the cells
deficiency crack and sore mouth and nose
What is riboflavin
200
sources peanuts, BANANAS, broccoli, orange juice
helps maintain regular fluid balance
needed for nerve and muscle function.
What is Potassium
300
sources: butter, soybean and vegetable oil.
helps form red blood cells and preserve fatty acids.
What is Vitamin E
300
sources tuna, enriched grains, chicken, beef.
needed to release energy from food into body and to maintain a healthy digestive tract and nervous system
What is niacin.
300
sources are lean meats, enriched grains, kidney beans
make the red substance blood that carries oxygen to bodys cells
deficiency anemia
What is Iron.
400
sources: green vegetables, liver
needed for normal blood clotting.
What is Vitamin k.
400
sources are animal foods, spinach, bananas
Helps form red blood sells. promotes nerve and brain function.
Deficiency: Anemia
What is Vitamin B6
400
sources iodized salt
needed for the production of hormones
What is Iodine.
500
sources are green leafy vegetables, orange juice.
needed for making genetic material and metabolizing proteins and preventing neural tube birth disorders
What is Folic acid
500
sources are oysters, shrimp, crab, whole grain, peanuts, and beans
aids in digestion and metabolism function