VITAMIN CHEAT SHEET
Their uses & foods they’re in
(Thread)
Their uses & foods they’re in
(Thread)
I’m sure I’ll miss some so feel free to add to this list in the comments!
Vitamin A- skeletal & soft tissue, mucus membranes, skin & teeth, vision, fertility
Foods- beef liver, egg yolks, sweet potatoes, cod liver oil, salmon, tuna, carrots
Vitamin A- skeletal & soft tissue, mucus membranes, skin & teeth, vision, fertility
Foods- beef liver, egg yolks, sweet potatoes, cod liver oil, salmon, tuna, carrots
Vitamin B1 (thiamine)- used to make ATP, critical for nerve function
Foods- pork chops, mussels, tuna, salmon, black beans and sunflower seeds
Foods- pork chops, mussels, tuna, salmon, black beans and sunflower seeds
Vitamin B2 (riboflavin)- helps break down protein, carbs and fat, also used to make ATP
Foods- liver, yogurt, milk, spinach, almonds, eggs
Foods- liver, yogurt, milk, spinach, almonds, eggs
Vitamin B3 (Niacin)- helps convert food into energy and is essential for the nervous system
Foods- liver, red meat, chicken, tuna, turkey, salmon, avocado, mushrooms
Foods- liver, red meat, chicken, tuna, turkey, salmon, avocado, mushrooms
Vitamin B6 (pyridoxine)- helps make red blood cells, good for brain health, sleep, appetite and mood
Foods- milk, salmon, tuna, eggs, chicken liver, beef, carrots, spinach
Foods- milk, salmon, tuna, eggs, chicken liver, beef, carrots, spinach
Vitamin B7 (biotin)- helps the body convert food into energy, good for skin, hair, eyes, liver and nervous system
Foods- egg yolk, liver, legumes, sweet potatoes, mushrooms
Foods- egg yolk, liver, legumes, sweet potatoes, mushrooms
Vitamin B9 (folate)- new cell creation, DNA synthesis, maturation of red blood cells
Foods- legumes, asparagus, eggs, leafy greens, beets
Foods- legumes, asparagus, eggs, leafy greens, beets
Vitamin B12- supports function of nerve cells, red blood cell formation, DNA synthesis, brain health
Foods- liver, organs, clams, sardines, red meat, tuna
Foods- liver, organs, clams, sardines, red meat, tuna
Vitamin C- acts as an antioxidant, needed to make collagen, improves absorption of iron, boosts immune system
Foods- cherries, kiwis, yellow peppers, lemons, kale, oranges, papaya
Foods- cherries, kiwis, yellow peppers, lemons, kale, oranges, papaya
Vitamin D- absorption of calcium, growth of bones, immune system function, regulate mood
Foods- salmon, egg yolks, cod liver oil, tuna, mushrooms
Foods- salmon, egg yolks, cod liver oil, tuna, mushrooms
Vitamin E- acts as an antioxidant, proper immune function, cellular signaling, skin health
Foods- seeds, almonds, spinach, avocado, olive oil
Foods- seeds, almonds, spinach, avocado, olive oil
Vitamin K- blood clotting, calcium metabolism, heart health
Foods- liver, chicken, pork, kale, spinach
Foods- liver, chicken, pork, kale, spinach
If this thread was helpful, RT the original tweet to help spread awareness!
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-Exact foods/portions sizes
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My meal plans include:
-Exact foods/portions sizes
-Endless recipes/meal preps
-Grocery lists
-Detailed note section
All customized to you and your goals!
chriscooks.gumroad.com
-Phenomenal blood work
-No deficiencies
-Ideal and optimal
-Feels quite amazing
-Eats good food
This is what happens when you follow my meal plans😎
-No deficiencies
-Ideal and optimal
-Feels quite amazing
-Eats good food
This is what happens when you follow my meal plans😎
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