2. Fat-soluble To form a healthy epithelial tissue › Surface cells that lines the outside of the body, and also covers the eyes. Also lines the passage of the lungs, intestines, and reproductive organs. o You can find vitamins in dark green and deep orange fruits o Broccoli, carrots, cucumbers, zucchini, cabbage and cauliflower. o 900 micrograms for males ages 14 and older o 700 micrograms for females over age of 14 o Lack of the vitamin may cause Night Blindness. o It is also crucial for the development bone tissue. o To much vitamin A can cause Vitamin A toxicity o Headaches, bone pain, dry skin, hair loss, vomiting liver damage.

3.  Fat-Soluble  Helps regulate the levels of calcium in the bloodstream.  You can get this vitamin from sunlight fortified milk. › 5 micrograms per day for all ages through ages 50 o Excessive amounts of Vitamin D can cause to much calcium to absorb in your blood stream. o This causes organs to become unable to form there vital functions. o A deficiency in adults is called osteomalacia o * causes the leg and spine bones to soften and bend o Rickets is a disease in children o Cause bones to soften.

4.  Fat-soluble  Helps maintain healthy immune and nervous system  Canola oil and salad dressing made with rich sources  15 milligrams per day for females and males over the age of 14  To much Vitamin E can interfere with blood clotting.  Deficiencies are not common, but have been found in premature babies. › Erythrocyte hemolysis- breaking in red blood cells

5.  Fat-soluble  Main function is to make proteins needed in the coagulation of blood. › Coagulation- the blood clotting o Green leafy veggies and liver o Also a small supply amount of fruits, milk, meat, eggs and grains o 14-18 year old males and female- 75 micrograms, and the amount need for children will grow through out their childhood o Very few deficiencies for vitamin K, but one deficiency can occur among people who take antibiotics. o Excessive amounts of vitamin k can cause toxicity. o Jaundice- yellow coloring in skin o Can also cause brain damage

6.  Water-Soluble  Its needed for normal function of the nerves and the muscles they control, and is important for energy metabolism.  Found in whole grain breads and cereals › Or pork products, dried beans, nuts, seeds, and liver  Beriberi- causes the body to not be able to function everyday tasks for living.  Toxicity is very rare  1.2 milligrams for males per day  1.0 milligrams for females per day

7.  Water-Soluble  Helps body release energy from crabs, fats and proteins also needed for healthy skin and good eyesight.  Deficiencies- Swollen tongue and dry cracked skin. Eye disorder and mental confusion.  Excessive Amount of Riboflavin is excreted in your urine.  Any dairy products  1.8 milligrams per day for males  1.3 milligrams per day for females

8.  Water-Soluble  Helps in energy metabolism, and helps the skin and nervous system stay healthy  Tryptophan- an amino acid that is found in many protein foods  Too much of Niacin can cause toxicity › Dilated blood vessels near the surface of the skin › Niacin flush-nausea, dizziness and low-blow pressure  Pellagra- diarrhea, dermatitis, weight loss, weakness, and a poor appetite  Males 14-18 milligrams per day  Females 14 milligrams per day

9. Water-Soluble  Promotes growth › It is a part of a coenzyme that is critical to the metabolism of the energy nutrients also synthesizes a number of vital substances in the body. o Deficiencies- Pantothenic acid is found in many foods so deficiencies aren’t really a problem. o Toxicity is very rare o Ages 14 and over need 5 milligrams per day

10.  Water-Soluble  Helps activate several enzymes involved in the release of energy also allows body to make fats and glycogen  Found in egg yolk, yeast, beans, nuts, cheese and liver  Toxicity is very rare  Deficiencies- Pain, fatigue, hair loss, and dry scaly skin  Ages 14-18 need 25 micrograms per day

11.  Water-soluble  Synthesizes nonessential amino acids helps make the protein in that helps allow red blood cells to carry oxygen also increases health on immune and nervous system  Found in meat, fish and poultry  Deficiencies- rare but include skin disorders, fatigue, irritability and convulsions  To much of Vitamin B6 can cause toxicity that causes walking difficulties and numbness in the hands and feet  Males ages 14-50 need 1.3 milligrams per day  Female ages 14-18 need 1.2 milligrams per day

12.  Water –Soluble  Makes it possible for cells to divide and make new cells  Dark green leafy veggies, liver, legumes, oranges, cantaloupe, and broccoli are good sources to get this vitamin  Excesses amount of Folate has symptoms of Vitamin B12  Deficiencies- Women who don’t meet their folate needs during pregnancy are more likely to have neural tube damage in their babies › Affects brain and spinal cord and can cause mental retardation, paralysis, and premature death Ages 14 and over 400 micrograms Pregnant women need 600 micrograms

13.  Water-Soluble  Helps folate function, it is needed in growth, and also needed for the release of energy from fat  Meat and other animals foods are good way to get Vitamin B12  Deficiencies- Pernicious anemia’  Red painful tongue and a tingling or burning in the skin › Can eventually lead to walking difficulties, memory loss and mental retardation due to nerve damage. o Males and females ages 14 and over is 2.4 micrograms per day.

14.  Water Soluble  Assist in the formation of collagen, increases iron and calcium absorption and also plays a role in synthesizing thyroxin. › Thyroxin the hormone that controls basal metabolic rate Found in many fruits and vegetables Citrus fruits, cantaloupe and strawberries Sweet peppers, broccoli, cabbage and potatoes Deficiencies-scurvy symptoms include tiredness, weakness, shortness of breath, aching bones and muscles, swollen and bleeding gums and lost of appetite