Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys.
B vitamins, often referred to as B complex vitamins, also help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. Food sources of vitamin B6 include fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit (other than citrus). Deficiency can cause peripheral neuropathy, seborrheic dermatitis, glossitis, and cheilosis, and, in adults, depression, confusion, and seizures.
Vitamin C helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels.Two food sources of vitamin C include oranges, and red peppers. Deficiency of vitamin C can cause scurvy.
Fat-soluble vitamins have many many functions. Anywhere from keeping your bones strong to helping your muscles move
Vitamin K is known for helping blood clot, or coagulate, properly. The food sources for vitamin K include dark green leafy veggies. A deficiency of this vitamin can cause you to bleed and bruise easy.
Vitamin A promotes good vision, hair and skin. It can be found in red, orange, and dark green veggies. A deficiency of vitamin A can cause night blindness.
Vitamin D builds and maintains healthy bones and teeth. It can be found in sunlight, milk and dairy products. A deficiency of vitamin D could cause rickets!
Vitamin E helps protect membranes of white, as well as red blood cells. Vitamin E is found in fruits, veggies, and vegetable oil. A deficiency would cause poor nerve connection.
Calcium strengthens your bones and teeth!! It can be found in milk, dairy products, whole grains, and dark green veggies. A deficiency would result in osteoporosis.
Iron helps make red blood cells! It can be found in animal products, and dark green veggies. A deficiency could result in anemia.
Sodium and potassium maintains fluid balance in the body. It can be found in salt, fruits (like bananas) and veggies. A major deficiency would result in muscle cramps, and irregular heart rate.