Vitamins

Front

Vitamin A

Back

• Function: Supports vision, immune system, skin health

• Sources: Carrots, sweet potatoes, spinach, liver

• Deficiency Effects: Night blindness, dry skin, weakened immunity

Front

Vitamin C

Back

• Function: Antioxidant, supports collagen production, boosts immune function

• Sources: Citrus fruits, strawberries, bell peppers, broccoli

• Deficiency Effects: Scurvy, fatigue, weakened immune response

Front

Vitamin D

Back

• Function: Regulates calcium and phosphorus, supports bone health

• Sources: Sunlight, fatty fish, fortified dairy products

• Deficiency Effects: Rickets in children, osteomalacia in adults

Front

Vitamin E

Back

• Function: Antioxidant, protects cell membranes, supports immune function

• Sources: Nuts, seeds, spinach, vegetable oils

• Deficiency Effects: Nerve damage, muscle weakness, vision problems

Front

Vitamin K

Back

• Function: Helps with blood clotting and bone health

• Sources: Leafy greens (kale, spinach), broccoli

• Deficiency Effects: Excessive bleeding, easy bruising

Front

Vitamin B1 (Thiamine)

Back

• Function: Helps convert food into energy; nerve function

• Sources: Whole grains, pork, beans, nuts

• Deficiency Effects: Fatigue, muscle weakness, Beriberi

Front

Vitamin B12

Back

• Function: Maintains healthy nerve cells and red blood cells

• Sources: Meat, fish, dairy, eggs (not in plants)

• Deficiency Effects: Anemia, fatigue, memory issues

Front

Folate (Vitamin B9)

Back

• Function: DNA synthesis, cell growth, important during pregnancy

• Sources: Leafy greens, legumes, citrus, fortified grains

• Deficiency Effects: Birth defects, anemia, poor growth