• body cannot make them
• animals MAKE vitamin C
• bacteria in humans make 50% of needed vitamin k
• humans make vitamin d in the sun

Fat Soluble

• K
  • get 50% from bacteria
  • blood clotting
  • bone health
  • IN DARK LEAFY GREENS
• D
  • from sun
  • helps absorb calcium (bone health)
  • decrease risk of cancer, effects of diabetes, decrease autoimmune diseases
  • IN MILK, SOME FATTY FISH, EGGS
• A
  • eyesight
  • bone growth
  • immune system
  • epethelial cells
  • beta carotine is pro vitamin A, palmitate is the pure form
  • IN DARK YELLOW/ORANGE COLORED FOODS
• E
  • antioxidant (neutralize free rads)
  • IN SUNFLOWER SEEDS

Water Soluble

• NIACIN, RIBOFLAVIN, THIAMIN, BIOTIN, PANTOTHENIC ACID
  • energy production
  • vitamins used to make ATP (energy unit of body)
• FOLATE
  • production of DNA
  • neural tube development
  • if mother was deficient at time of CONCEPTION, tube might not develop properly
  • 400 micrograms recommended
  • IN WHEAT GERM, DARK LEAFY GREENS, ORANGE JUICE, BEANS
• B12
  • reactivate folate
  • maintain integrity of myelin sheath
  • IN ANIMAL PRODUCTS
• B6
  • amino acid metabolism
  • handles NH2
  • IN WHOLE GRAINS, BANANAS, BAKED POTATO SKIN, CHICKEN BREAST
• C
  • antioxidant (neutralize free rads)
  • IN CITRUS FRUITS
• Free Radicals-any molecule that contain an unpaired electron from other sources which leave those unstable and creates havoc in the cell, & cause OXIDATIVE STRESS. breathing creates free rads, along with smoking, pollution, pesticides in foods, UV exposure