10 different vitamins by Yi Li https://padlet.com/yli533/zr9yd334ks63 Made with ♥ en-us 2018-11-30 18:30:53 UTC 2025-10-20 13:51:36 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Balance.png 1.Vitamin A yli533 https://padlet.com/yli533/zr9yd334ks63/wish/309916674 My DRI: 700 mcg
Functions: Vision; maintenance of cornea, epithelial cells, mucous membranes, skin; bone and tooth growth; reproduction; immunity.
Excellent food sources：（1）Carrots 1/2 c shredded raw (24 kcal)
                                            （2）Tofu (soybean curd) 1⁄2 c (76 kcal) 
                                               (3) Cheddar cheese 1.5 oz (171 kcal)

]]> 2018-11-30 18:31:22 UTC https://padlet.com/yli533/zr9yd334ks63/wish/309916674 2.Vitamin C yli533 https://padlet.com/yli533/zr9yd334ks63/wish/309925426 My DRI: 75 mg
Functions: Collagen synthesis (strengthens blood vessel walls,from scar tissue, provides matrix for bone growth), antioxidant, thyroxine synthesis, amino acid metabolism, strengthens resistance to infection, helps in abortion of iron.
Excellent food source: (1) Orange 1 medium raw ( 62 kcal)
                                         (2) Watermelon 1 slice ( 92 kcal) 
                                         (3) Peanut butter 2 tbs( 188 kcal )
]]> 2018-11-30 18:47:20 UTC https://padlet.com/yli533/zr9yd334ks63/wish/309925426 3.Vitamin D yli533 https://padlet.com/yli533/zr9yd334ks63/wish/309926320 My DRI: 15 mcg
Functions: Mineralization of bones (raises blood calcium and phosphorus by increasing absorption from digestive tract, withdrawing calcium from bones, stimulating retention by kidneys)
Excellent food sources: (1)  Egg yolks 
                                           (2) Oily fish such as salmon, mackerel, and sardines 
                                           (3) Milk]]> 2018-11-30 18:48:56 UTC https://padlet.com/yli533/zr9yd334ks63/wish/309926320 4.Vitamin B6 yli533 https://padlet.com/yli533/zr9yd334ks63/wish/309926822 My DRI: 1.3 mg
Functions:  Part of coenzymes PLP (pyridoxal phosphate) and PMP (pyridoxamine phosphate) used in amino acid and fatty acid metabolism; helps to convert tryptophan to niacin and to serotonin, helps to make red blood cells.
Excellent food sources:  (1) Ground beef,lean 3 oz broiled (244 kcal) 
                                           (2) Chicken breast  3oz roasted (140 kcal)
                                           (3) Tuna, canned in water 3oz (99 kcal)
                                    ]]> 2018-11-30 18:49:48 UTC https://padlet.com/yli533/zr9yd334ks63/wish/309926822 5.Vitamin E yli533 https://padlet.com/yli533/zr9yd334ks63/wish/309927228 My DRI: 15 mg
Functions: Antioxidant (stabilization of cell membranes, regulation of oxidation reactions, protection of polyunsaturated fatty acids [PUFA] and vitamin A)
Excellent food sources: Vegetable oils and prod- ucts made from them, such as margarine and salad dressings. Wheat germ oil is especially rich in vitamin E.]]> 2018-11-30 18:50:34 UTC https://padlet.com/yli533/zr9yd334ks63/wish/309927228 6.Vitamin K yli533 https://padlet.com/yli533/zr9yd334ks63/wish/309927508 My DRI: 90 mcg
Functions: Synthesis of blood-clotting proteins and bone proteins.
Excellent food sources: Supply vitamin K, which is found primarily in leafy green vegetables such as spinach and kale, fruits such as avocado and kiwi, and some vegetable oils such as soy- bean oil. ]]> 2018-11-30 18:51:08 UTC https://padlet.com/yli533/zr9yd334ks63/wish/309927508 7. Thiamin (also known as vitamin B1) yli533 https://padlet.com/yli533/zr9yd334ks63/wish/309928036 My DRI: 1.1 mg
Functions: Thiamin is the vitamin part of the coenzyme TPP (thiamin pyrophos-phate) that assists in energy metabolism.
Excellent food sources: (1)Broccoli 1/2 c cooked (22 kcal)
                                           (2)Potato 1 medium baked w/skin (133 kcal)
                                           (3)Watermelon 1 slice (92 kcal)
                                            ]]> 2018-11-30 18:52:10 UTC https://padlet.com/yli533/zr9yd334ks63/wish/309928036 8.Vitamin B12 yli533 https://padlet.com/yli533/zr9yd334ks63/wish/309933600 My DRI: 2.4 mcg
Functions: Part of coenzymes methylcobalamin and deoxyadenosylcolamin used in new cell synthesis; helps to maintain nerve cell; reforms folate coenzyme; helps to break down some fatty acids and amino acids.
Excellent food sources:  Its bioavailability is greatest from milk and fish. Anyone who eats reasonable amounts of animal- derived foods is most likely to have an adequate intake, including vegetarians who use milk products or eggs. 
                                          

]]> 2018-11-30 19:02:06 UTC https://padlet.com/yli533/zr9yd334ks63/wish/309933600 9.Riboflavin (also known as vitamin B2) yli533 https://padlet.com/yli533/zr9yd334ks63/wish/309934768 My DRI: 1.1 mg
Functions: Part of coenzymes FMN(flavin mononucleotide) and FAD(flavin adenine dinucleotide) used in energy metabolism.
Excellent food sources: (1)Orange 1 medium raw (62 kcal)
                                           (2)Milk 1 c reduced-fat 2% (121 kcal)
                                           (3)Tuna, canned in water 3 oz (99 kcal)]]> 2018-11-30 19:04:18 UTC https://padlet.com/yli533/zr9yd334ks63/wish/309934768 10. Folate yli533 https://padlet.com/yli533/zr9yd334ks63/wish/309935444 My DRI: 400 mcg
Functions: Folate and vitamin B12 help cells to multiply. Among these cells are the red blood cells and the cells lining the GI tract—cells that deliver energy to all the others.
Excellent food sources: (1) Broccoli  1/2 cooked (22 kcal)
                                           (2) Orange 1 medium raw (62 kcal)
                                           (3) Milk 1 c reduced-2% (121 kcal)]]> 2018-11-30 19:05:35 UTC https://padlet.com/yli533/zr9yd334ks63/wish/309935444