Water Soluble means that it is able to break down in water so that the water can go throughout the body. Riboflavin is one of the many water soluble vitamins and a good source for it is lamb! Also, vitamin B and C are water soluble!
Vitamin B (folic acid) helps the body to make new cells. Sources of folic acid include poultry, fish, and and dark green leafy vegetable like spinach. A deficiency of vitamin B would result in spina-bifida.
Vitamin C protects the body against infection. It is found in citrus fruit like oranges and also strawberries, broccoli and tomatoes. A deficiency of vitamin C would result in scurvy- a breakdown of collagen.
Fat soluble vitamins dissolve in and are carried by fat. Vitamins K,A,D, and E are all fat soluble. Peppers are an example of vitamin A.
Vitamin K helps blood clot normally. It is found in dark leafy vegetables like spinach and kale. A deficiency of vitamin K would result in bleeding and bruising.
Vitamin A functions to promote good vision, hair and skin. It is found in red, orange and dark green vegetables. This could include carrots, sweet potatoes, broccoli and kale. A deficiency would result in night blindness.
Vitamin D builds and maintains bones and teeth. It is found in dairy products like milk and cheese. Bowed legs (rickets) could be a consequence of vitamin D deficiency.
Vitamin E protects the membranes of red and white blood cells. It is found in vegetable oils and almonds. Vitamin E deficiency causes a poor nerve connection and lots of neurological problems.
Calcium strengthens bones and teeth. It is found in dairy products like milk. It can also be found in whole grains like wheat bread. Calcium deficiency causes osteoporosis (brittle bones).
Iron helps make red blood cells and helps muscles store oxygen. It is found in meats like pork and beef. It can also be found in dark leafy green vegetables and any animal product. Deficiency causes anemia which is low red blood cell formation.
Sodium and Potassium maintains fluid balance in the body. It is found in salt and many fruits and vegetables like celery, beets and bananas. Deficiency would result in muscle cramps, irregular heart beats and seizures.