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These vitamins dissolve in water
Used by the body immediately- not stored
Essential water-soluble vitamins must be consumed daily
Pee out whatever the body doesn't need
BIOTIN
Benefits:
Blood sugar balance
Prenatal development
Skin, hair & nail health
Food Sources:
Almonds, carrots, eggs, liver, oats, onions, peanuts, salmon, sweet potato, tomatoes, whole-grain cereals, walnuts
PANTOTHENIC ACID aka VITAMIN B5
Benefits:
Heart health
Energy production
Fat metabolism
Skin health/wound healing
Food Sources:
Avocado, broccoli, cheese, chicken, dark leafy greens, eggs, halibut, milk, mushrooms, salmon, soybeans, spinach, yogurt
VITAMIN B1 aka THIAMIN
Benefits:
Antioxidant protection
Heart health
Cognition & brain health
Energy production
Metabolism
Nervous system support
Food Sources:
Barley, beans (black, lima, navy, pinto, etc.), lentils, oats, peas, sunflower seeds
VITAMIN B2 aka RIBOFLAVIN
Benefits:
Antioxidant protection
Heart health
Energy production
Metabolism
Migraine prevention
Red blood cell production
Food Source:
Almonds, asparagus, beef, broccoli, cheese, chicken, dark leafy greens, eggs, milk, salmon, tofu, soybeans, spinach, yogurt
VITAMIN B3 aka NIACIN
Benefits:
Antioxidant protection
Energy production
Food Sources:
Beef, chicken, lamb, brown rice, salmon, sardines, shrimp, tuna, turkey
VITAMIN B6 aka PYRIDOXINE
Benefits:
Brain & nervous system health
Heart health
Controlling inflammation
Hormone function
Immune system function
Metabolism
Mood
Food Sources:
Banana, beef, chicken, potatoes, salmon, spinach, sunflower seeds, sweet potato, tuna, turkey
VITAMIN B9 aka FOLATE, FOLIC ACID
Benefits:
Brain & nervous system health
Cancer prevention
Heart health
Mood balance
Prenatal development
Reproductive health
Food Sources:
Asparagus, beans, broccoli, dark leafy greens, edamame, lentils
VITAMIN B12 aka COBALAMIN
Benefits:
Bone support
Cognition & brain health
Heart health
DNA production
Energy production
Mood balance
Red blood cell production
Food Sources:
Beef, cheese, chicken, cod, crab, eggs, fortified cereal, lamb, milk, salmon, sardines, shellfish, shrimp, tuna, turkey, yogurt
VITAMIN C
Benefits:
Antioxidant protection
Bone health
Brain & nervous system health
Heart health
Eye health & vision
Immune system function
Mood balance
Food Sources:
Bell peppers, broccoli, Brussels sprouts, cabbage, cantaloupe, cauliflower, citrus fruits, dark leafy greens, potato, tomato
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