Vitamins and Minerals


Water Soluble

Vitamins that can dissolve in water

Vitamin B (Folic Acid)

Helps the body use fats and proteins

Found naturally in fish and poultry

Deficiency can cause Anemia or nervous system injury

Vitamin C

Grows and repairs all tissues in the body

Most commonly found in citrus fruits

Deficiency can cause Scurvy

Fat Soluble

Vitamins found in fat

Vitamin K

Helps make blood clots

Found in leafy vegetables like kale and collards

Deficiency can cause heavy bleedeing

Vitamin A

Vitamin A helps form and maintain healthy skin

Found in potatoes, dark leafy greens and fish

Deficiency can cause blindness

Vitamin D

Helps the body absorb calcium

Found in fortified dairy and eggs

Deficiency can cause brittle bones

Vitamin E

Vitamin E is an antioxidant that protects body tissue from damage caused by substances called free radicals.

Found in almonds and leafy greens

Deficiency can cause liver disease



Keeps bones and teeth strong

Found mainly in dairy products

Deficiency can cause muscle cramps and confusion


Is used to make blood

Found in red meat and seafood

Deficiency can cause unhealthy blood



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