VITAMIN B1 FACTS. The proper functioning of the body's metabolic system Converting carbohydrates to glucose Promoting cell growth, reproduction and division RNA and DNA synthesis Protecting the body fromcardiovascular disease Strengthening the immune system Maintaining and enhancing the function of the nervous system Helping the digestive system to work properly Maintaining healthy muscle tone and skin Reducing the risk of certain types of cancer, especiallypancreatic cancer Fighting depression, anxiety and stress Improving memorySources of vitamin b1

Organ meats such as liver, heart and kidney Wheat germ Enriched fortified cereal Eggs Berries Nuts Asparagus Mushrooms Dark green leafy vegetables Brussels sprouts Tomatoes Eggplant Legumes Tuna fish Sunflower seeds

Vitamin B2 FactsIt is needed for converting carbohydrates to energy, red blood cell formation, growth and cell respiration.Foods that are a good source of vitamin B2 include: Milk Meat Mushrooms Liver Dark green leafy vegetables Enriched fortified cereals, breads and pastas IodineIodine is amineralfound in some foods. The body needs iodine to make thyroidhormones. These hormones control the body'smetabolismand many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy. Getting enough iodine is important for everyone, especiallyinfantsand women who are pregnant.What foods provide iodine?Iodine is found naturally in some foods and is also added to salt that islabeledas "iodized". You can get recommended amounts of iodine by eating a variety of foods, including the following: Fish (such as cod and tuna), seaweed, shrimp, and other seafood, which are generally rich in iodine. Dairy products (such as milk, yogurt, and cheese) and products made from grains (like breads and cereals), which are the major sources of iodine in American diets. Fruits and vegetables, which contain iodine, although the amount depends on the iodine in the soil where they grew and in any fertilizer that was used. Iodized salt, which is readily available in the United States and many other countries. Processed foods, however, such as canned soups, almost never contain iodized salt.Iodine deficiency is uncommon in the United States and Canada. People who don't get enough iodine cannot make sufficient amounts of thyroid hormone. This can cause many problems. In pregnant women, severe iodine deficiency can permanently harm thefetusby causing stunted growth, mental retardation, and delayed sexual development. Less severe iodine deficiency can cause lower-than-average IQ in infants and children and decrease adults' ability to work and think clearly. Goiter, an enlarged thyroidgland, is often the first visible signof iodine deficiency.ZincIntroductionSeeQuickFactsfor easy-to-read facts about Zinc.Zinc is an essential mineral that is naturally present in some foods, added to others, and available as a dietary supplement. Zinc is also found in many cold lozenges and some over-the-counter drugs sold as cold remedies.Zinc is involved in numerous aspects of cellular metabolism. It is required for the catalytic activity of approximately 100 enzymes [1,2] and it plays a role in immune function [3,4], protein synthesis [4], wound healing [5], DNA synthesis [2,4], and cell division [4]. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence [6-8] and is required for proper sense of taste and smell [9]. A daily intake of zinc is required to maintain a steady state because the body has no specialized zinc storage system [10].

Sources of ZincFoodA wide variety of foods contain zinc (Table 2) [2]. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [2,11].Phytateswhich are present in whole-grain breads, cereals, legumes, and other foodsbind zinc and inhibit its absorption [2,12,13]. Thus, the bioavailability of zinc from grains and plant foods is lower than that from animal foods, although many grain- and plant-based foods are still good sources of zinc [2].Vitamin C

Vitamin C, also known asascorbic acid, is a water-solublenutrientfound in some foods. In the body, it acts as anantioxidant, helping to protect cells from the damage caused byfree radicals. Free radicals are compounds formed when our bodies convert the food we eat into energy. People are also exposed to free radicals in the environment from cigarette smoke, air pollution, and ultraviolet light from the sun.The body also needs vitamin C to makecollagen, a protein required to help wounds heal. In addition, vitamin C improves the absorption of iron from plant-based foods and helps theimmune systemwork properly to protect the body from disease.What foods provide vitamin C?Fruits and vegetables are the best sources of vitamin C. You can get recommended amounts of vitamin C by eating a variety of foods including the following: Citrus fruits (such as oranges and grapefruit) and their juices, as well as red and green pepper and kiwifruit, which have a lot of vitamin C. Other fruits and vegetablessuch as broccoli, strawberries, cantaloupe, baked potatoes, and tomatoeswhich also have vitamin C. Some foods and beverages that are fortified with vitamin C. To find out if vitamin C has been added to a food product, check the product labels.The vitamin C content of food may be reduced by prolonged storage and by cooking. Steaming or microwaving may lessen cooking losses. Fortunately, many of the best food sources of vitamin C, such as fruits and vegetables, are usually eaten raw.