Vitamin Cheat Sheet.

Information on Vitamins or 'Vital Amines'!

Vitamin A

What we use it for? For healthy vision, skin, bones, teeth and reproduction.

Good Sources          Liver, Eggs, Fish, Milk, Carrots, Sweet Potato, Pumpkin, Spinach.

Vitamin B1 (Thiamin)

What we use it for? Helps convert food into energy and is critical for nerve function.

Good Sources          Pork, Soy, Watermelon, Tomato, Spinach.

Vitamin B2 (Riboflavin)

What we use it for? Helps convert food into energy and supports healthy skin, hair, blood and brain.

Good Sources          Dairy, Meat, Green Leafy Vegetables, Enriched Wheat, Oysters.

Vitamin B3 (Niacin)

What we use it for? Helps convert food into energy and is essential for healthy nervous system.

Good Sources          Beef, Chicken, Shrimp, Avocado, Peanuts, Tomato, Spinach.

Vitamin B6 (Pyridoxine)

What we use it for? Helps make red blood cells and improves sleep, appetite and mood.

Good Sources          Chicken, Tofu, Banana, Watermelon, Fish, Legumes.

Vitamin B7 (Biotin)

What we use it for? Helps convert food to energy and break down glucose.

Good Sources          Whole Grains, Eggs, Almonds, Soybeans, Fish.

Vitamin B9 (Folate)

What we use it for? Vital for new cell creation and DNA synthesis.

Good Sources          Legumes, Spinach, Leafy Greens, Chickenpeas, Tomato, Asparagus.

Vitamin B12

What we use it for? Breaks down fatty acids and amino acids, helps make red blood cells.

Good Sources          Dairy, Beef, Pork, Poultry, Fish, Eggs.

Vitamin C

What we use it for? Acts as an antioxidant, helps make new cells and improves immune system.

Good Sources          Fruit and Fruit juices, Pepper, Broccoli, Tomato, Spinach.

Vitamin D

What we use it for? Strengthens and helps form bones and teeth via Calcium and Phosphorous.

Good Sources          Egg Yolk, Fatty Fish, Liver, Sunlight.

Vitamin E

What we use it for? Acts as an antioxidant, helps stabilize cell membranes.

Good Sources         Nuts, Avocado, Tofu, Whole Grains, Seeds.

Vitamin K

What we use it for? Essential for blood clotting and helping to regulate blood Calcium.

Good Sources          Broccoli, Brussels Sprouts, Liver, Leafy Greens.

Tailpiece.

Got up at our usual time, the chores and was ready by about 9. Suma had come early for work as she had to take part in the 16th day ceremony of her ma'asi. 

Rajapalayam Amma passed into the mist of time in the wee hours of this morning. She was in her early 80s and was bed ridden for some time. She loved me in her own way and I can never forget her ever smiling face and the short, stout persona. RIP Amme. My tears and prayers. (She's Lekha's elder sister's mother-in-law).