Vitamins are substances that your body needs to grow and develop normally.

A vitamin is an organic compound and mineral is an inorganic substance. Both are needed by the body in order for it to function properly.

Vitamins and minerals can be found in the food we ingest, and some foods have more vitamins and minerals than others. Vitamins and minerals boost the immune system, and support normal growth.

Vitamins can either be fat soluble of water soluble. Fat soluble vitamins are vitamins that are dissolved by fat and stored by the body. Water soluble vitamins are vitamins that need to be dissolved in water before the body can absorbed them.

Water soluble vitamins can not be stored by your body like fat soluble ones. What is not used, passes through the body's system. Because the body can not hold onto these types of vitamins, it important that we incorporate them into our diet every day.

Vitamin A:

• Helps cell reproduction.
• Stimulates immunity
• Helps in the formation of some hormones
• Helps vision
• Promotes bone growth
• Promotes tooth development
• Important to maintaining healthy skin, hair, and mucous membranes

Not getting enough Vitamin A can create, dry skin, poor bone growth, weak tooth enamel, and night blindness
 

Good Sources to find Vitamin A:

Most fruits contain vitamin A, but the following foods have a significant amount:

Tomatoes	Cantaloupes	Watermelon	Peaches
Pumpkins	Kiwi	Mangoes	Oranges
Blackberries	Sweet Potato	Kale	Carrots
Spinach	Broccoli	Peas	Asparagus
Avocado	Summer Squash	Green Pepper	Pistachios
Chestnuts	Pumpkin Seeds	Pecans	Pine Nuts
	Sunflower Seeds	Almonds

Adults should get around 8000 IU, of Vitamin A, and even a bit more, depending on if they are female or male.


Vitamin B1 (Thiamine):

• Helps in the production of energy by aiding the body�s cells to convert carbohydrates into energy
• Helps heart to function
• Helps muscles to function
• Helps the nervous system

Not receiving enough thiamine can leave one feeling fatigued and weak.

Sources of Vitamin B1:

Watermelon	Avocado	Peas
Black Beans	Navy Beans	Lima Beans
Pinto Beans	Soy Products	Sunflower seeds (raw)

Aim for 1.3 mg of vitamin B1 if a male and 1.1 mg if female.


Vitamin B2 (Riboflavin - water soluble:

• Helps to produce energy by assisting in the metabolization of carbohydrates, proteins and fats
• Helps the body to grow properly
• Helps with red cell production

Not having enough Vitamin B2 can lead to scaly, dry or even greasy skin. People deficient in the vitamin may also suffer hypersensitivity to light, as well as be more prone to getting cataracts. One may also suffer digestive problems, hair loss, and anemia.

Sources of Vitamin B2:

Broccoli	Avocado	Kiwi	Peaches
Asparagus	Lentils	Peas	Currants
Mushrooms	Dandelion Greens	Kale	Spinach
Watercress	Brussels Sprouts	Almonds	Wild Rice
	Wheat Germ	Wheat Bran

1.3 mg for adult males and 1.1 mg for women is recommended.


Vitamin B3 (Riboflavin - water soluble):

• Niacin helps the functioning of the digestive system
• Helps skin health
• Assist in nerve function
• Helps to produce energy from food

Sources of Vitamin B3:

Broccoli	Avocado	Kiwi	Peaches
Asparagus	Squash - winter	Peas	Peanuts
Mushrooms	Bananas	Kale	Corn
Watermelon	Green Pepper	Artichoke	Sweet Potatoes
Lima Beans	Chestnuts	Almonds	Pine Nuts

Adult males should aim for 16 mg and 14 mg for women

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Nutrition Links:

• Vegetarianism 101
• Living the Raw Life
• Minerals
• Fruits
• Vegetables