FAST FACTS: WATER SOLUBLE VITAMINS

• 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

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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

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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

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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

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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

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VITAMIN B3 aka NIACIN

Benefits:

• Antioxidant protection

• Energy production

Food Sources:

Beef, chicken, lamb, brown rice, salmon, sardines, shrimp, tuna, turkey

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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

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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

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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

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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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