**Water soluble Vitamins** Thiamine (vitamin B1 ) Part of an enzyme needed for energy metabolism; important to nerve function Found in all nutritious foods in moderate amounts:, whole-grain or enriched breads and cereals, legumes, nuts and seeds Riboflavin (vitamin B2) Part of an enzyme needed for energy metabolism; important for normal vision and skin health Milk and milk products; leafy green vegetables; whole-grain, enriched breads and cereals Niacin (vitamin B3) Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter Pantothenic acid Part of an enzyme needed for energy metabolism Widespread in foods Biotin Part of an enzyme needed for energy metabolism Widespread in foods; also produced in intestinal tract by bacteria Pyridoxine (vitamin B6) Part of an enzyme needed for protein metabolism; helps make red blood cells Meat, fish, poultry, vegetables, fruits Folic acid Part of an enzyme needed for making DNA and new cells, especially red blood cells Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains Cobalamin (vitamin B12) Part of an enzyme needed for making new cells; important to nerve function Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods Ascorbic acid (vitamin C) Antioxidant; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes,
Posted on: Tue, 10 Sep 2013 18:03:06 +0000
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