# data[].attributes.body
DRI:
15 mcg

Functions:
-Works with nutrients and other compounds including Vitamin A and K in bone making and the maintenance of bones.
-Vitamin D in muscle cells encourages growth in children and preserves strength in adults.

Food Sources:
-The sun!
-Vitamin D fortified milk. (Read the labels to ensure it is fortified with vitamin D.

Interesting Fact(s):
-With enough sunlight, people do not need any Vitamin D from foods.
-Almost 10% of the US population is deficient and another 25% is marginal.

# data[].attributes.body
DRI:
1.3 mg

Functions:
-Occurs in 3 forms - pyridoxal, pyridoxine, and pyridoxmine. All three can be converted to the coenzyme PLP which is active in more than 100 reactions, including carbs, fatty acid, and amino acid metabolism.

Food Sources:
-Bananas
-Chicken Breast
-Potato
-Prune Juice
-Bluefish

Interesting Fact(s):
-Low levels of Vitamin B6 are associated with increased risks of some cancers and cardiovascular disease.

# data[].attributes.body
DRI:
400 mcg

Functions:
-Its primary co-enzyme form, THF (tetrahydrofolate), serves as part of an enzyme complex that transfers 1-carbon compounds that arise during metabolism.

Food Sources:
-Lentils,
-Pinto Beans
-Broccoli
-Tomato juice

Interesting Fact(s):
-Folate helps to protect against spina bifida, a neutral tube defect characterized by the incomplete closure of the spinal cord and its bony encasement.

# data[].attributes.body
DRI:
30 mcg

Functions:
-Biotin coenzyme partisipates in gluconeogenesis, fatty acid synthesis, and the breakdown of certain fatty acids and amino acids.

Food Sources:
-Egg whites
-liver
-soybeans
-fish
-whole grains
-Produced by the GI tract

Interesting Fact(s):
Biotin deficiency and toxicity is rare. Researchers can induce a deficiency by feeding 2 dozen raw egg whites daily for several months which contain a protein that binds biotin and thus prevents its absorption.
-Deficiency causes hair loss, skin rash, and neurological impairment.

# data[].attributes.body
DRI:
15 mg

Functions:
-Prevents the oxidation of the polyunsaturated fatty acids, but protects other lipids and related compounds (like Vitamin A)
-Some evidence suggests that Vitamin E may reduce the risk of heart disease by protecting low-density lipoproteins (LDL) against oxidation and reducing inflammation.

Food Sources:
-Vegetable oils and products made from them, such as margarine and salad dressings.
-Wheat germ oil is especially rich in Vitamin E

Interesting Fact(s):
-Vitamin E deficiency (from poor dietary intake) is rare. Deficiency is usually from diseases of fat malabsorption such as cystic fibrosis.

# data[].attributes.body
DRI:
90 mg

Functions:
-In some settings, Vitamin C serves as a co-factor helping a specific enzyme perform its job, but in others, it acts as an antioxidant participating in more general ways. Some studies has linked it to helping the common cold and other have not.

Food Sources:
-Orange
-Red Bell Pepper
-Kiwi
-Broccoli

Interesting Fact(s):
-Two of the most notable signs of Vitamin C deficiency reflect its role in maintaining the integrity of blood vessels. The gums bleed around the teeth and capillaries under the skin break spontaneously producing pin point hemorrhages.

# data[].attributes.body
DRI:
900 mcg

Functions:
-Promotes Vision
-Supporting reproduction and regulating growth.
-Participating in protein synthesis and cell differentiation, thereby maintaining the health of epithelial tissues and skin.

Food Sources:
-Liver
-Fish liver oils
-Milk
-Butter
-Eggs.

In Fruits and Vegetables:
Cantaloupe, broccoli, carrots, sweet potatoes, spinach.

Interesting fact(s):
Excessive intake of Vitamin A over the years can lead to weakening of the bones, fractures and osteoporosis.

# data[].attributes.body
DRI:
120 mcg

Functions:
-Its primary action is blood clotting, where its presence can mean life or death.
-It also partisipates in the metabolism of bone proteins, most notably osteocalcin.

Food Sources:
-Bacteria in the GI tract synthesize vitamin k.
-Leafy Greens like spinich and kale.

Interesting Fact(s):
-Vitamin K gets its name from the danish word Koagulstion
-Toxicity of Vitamin K is not common and no adverse effects have been reported with high intakes of it. Therefore, a UL has not been established.

# data[].attributes.body
DRI:
16 mg

Functions:
The co-enzymes of niacin (nicotinamide adenine dinucleotide and NADP) are central in energy- transfer reactions, especially the metabolism of glucose, fat, and alcohol.

Food Sources:
-Milk
-Eggs
-Meat
-Poultry
-Fish

Interesting Fact(s):
-Deficiency of Niacin can cause Pellagra. This is often referred to as the four D's. Diarrhea, dermatitis, dementia and death.
-70 % of niacin in corn is bound to complex carbohydrates and small peptides, making it unavailable for absorption

# data[].attributes.body
DRI:
2.4 mcg

Functions:
-The regeneration of the amino acid methionine and the synthesis of DNA and RNA depend on bolth B12 and folate.

Food Sources:
-foods of animal origin
---meat
---fish
---poultry
---shellfish
---milk
---cheese
---eggs
-fortified cereals

Interesting Fact(s):
-Microwave heating inactivates  vitamin b12
-Most deficiency is not from poor intake but from inadequate absorption.