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VITAMIN CHEAT SHEET
VITAMIN
THIAMIN
RIBOFLAVIN
NIACIN
PYRIDOXINE
BIOTIN
FOLATE
WHAT WE USE IT FOR For healthy vision, skin, bones, teeth
& reproduction
Helps convert food into energy and is critical for nerve function
Helps convert food into energy and supports healthy skin, hair, blood & brain
Helps convert food into energy and is essential for healthy nervous system
Helps make red blood cells and improves sleep, appetite & mood
Helps convert food to energy & break down glucose
Vital for new cell creation and DNA synthesis
Breaks down fatty acids & amino acids, helps make red blood cells
Acts as an antioxidant, helps make new cells, & improves immune system
Strengthens and helps form bones & teeth via calcium & phosphorus
Acts an an antioxidant, helps stabilize cell membranes
Essential for blood clotting and helping to regulate blood calcium
GOOD SOURCES
Liver, Eggs, Fish, Milk, Carrots,
Sweet Potato, Pumpkin, Spinach
Pork, Soy, Watermelon,
Tomato, Spinach
Dairy, Meat, Green Leafy Veggies,
Enriched Wheat, Oysters
Beet, Chicken, Shrimp,
eanuts, Tomato, Spinach
Chicken, Tofu, Banane, Watermelon,
Fish, Legumes
Whole Grains, Eggs, Almonds,
Soybeans, Fish
Legumes, Spinach, Leafy Greens,
Chickpeas, Tomato, Asparagus
Dairy, Beef, Pork, Poultry,
Fish, Eggs
Fruit & Fruit Juices, Pepper, Broccoli,
Tomato, Spinach
Egg Yolk, Fatty Fish, Liver,
Sunlight
Nuts, Avocado, Tofu,
Whole Grains, Seeds
Broccoli, Brussels Sprouts, Liver,
Leafy Greens
VITAMIN CHEAT SHEET VITAMIN THIAMIN RIBOFLAVIN NIACIN PYRIDOXINE BIOTIN FOLATE WHAT WE USE IT FOR For healthy vision, skin, bones, teeth & reproduction Helps convert food into energy and is critical for nerve function Helps convert food into energy and supports healthy skin, hair, blood & brain Helps convert food into energy and is essential for healthy nervous system Helps make red blood cells and improves sleep, appetite & mood Helps convert food to energy & break down glucose Vital for new cell creation and DNA synthesis Breaks down fatty acids & amino acids, helps make red blood cells Acts as an antioxidant, helps make new cells, & improves immune system Strengthens and helps form bones & teeth via calcium & phosphorus Acts an an antioxidant, helps stabilize cell membranes Essential for blood clotting and helping to regulate blood calcium GOOD SOURCES Liver, Eggs, Fish, Milk, Carrots, Sweet Potato, Pumpkin, Spinach Pork, Soy, Watermelon, Tomato, Spinach Dairy, Meat, Green Leafy Veggies, Enriched Wheat, Oysters Beet, Chicken, Shrimp, eanuts, Tomato, Spinach Chicken, Tofu, Banane, Watermelon, Fish, Legumes Whole Grains, Eggs, Almonds, Soybeans, Fish Legumes, Spinach, Leafy Greens, Chickpeas, Tomato, Asparagus Dairy, Beef, Pork, Poultry, Fish, Eggs Fruit & Fruit Juices, Pepper, Broccoli, Tomato, Spinach Egg Yolk, Fatty Fish, Liver, Sunlight Nuts, Avocado, Tofu, Whole Grains, Seeds Broccoli, Brussels Sprouts, Liver, Leafy Greens
VITAMIN CHEAT SHEET
VITAMIN
THIAMIN
RIBOFLAVIN
NIACIN
PYRIDOXINE
BIOTIN
FOLATE
WHAT WE USE IT FOR For healthy vision, skin, bones, teeth
& reproduction
Helps convert food into energy and is critical for nerve function
Helps convert food into energy and supports healthy skin, hair, blood & brain
Helps convert food into energy and is essential for healthy nervous system
Helps make red blood cells and improves sleep, appetite & mood
Helps convert food to energy & break down glucose
Vital for new cell creation and DNA synthesis
Breaks down fatty acids & amino acids, helps make red blood cells
Acts as an antioxidant, helps make new cells, & improves immune system
Strengthens and helps form bones & teeth via calcium & phosphorus
Acts an an antioxidant, helps stabilize cell membranes
Essential for blood clotting and helping to regulate blood calcium
GOOD SOURCES
Liver, Eggs, Fish, Milk, Carrots,
Sweet Potato, Pumpkin, Spinach
Pork, Soy, Watermelon,
Tomato, Spinach
Dairy, Meat, Green Leafy Veggies,
Enriched Wheat, Oysters
Beef, Chicken, Shrimp, Avocado,
Peanuts, Tomato, Spinach
Chicken, Tofu, Banane, Watermelon,
Fish, Legumes
Whole Grains, Eggs, Almonds,
Soybeans, Fish
Legumes, Spinach, Leafy Greens,
Chickpeas, Tomato, Asparagus
Dairy, Beef, Pork, Poultry,
Fish, Eggs
Fruit & Fruit Juices, Pepper, Broccoli,
Tomato, Spinach
Egg Yolk, Fatty Fish, Liver,
Sunlight
Nuts, Avocado, Tofu,
Whole Grains, Seeds
Broccoli, Brussels Sprouts, Liver,
Leafy Greens
VITAMIN CHEAT SHEET VITAMIN THIAMIN RIBOFLAVIN NIACIN PYRIDOXINE BIOTIN FOLATE WHAT WE USE IT FOR For healthy vision, skin, bones, teeth & reproduction Helps convert food into energy and is critical for nerve function Helps convert food into energy and supports healthy skin, hair, blood & brain Helps convert food into energy and is essential for healthy nervous system Helps make red blood cells and improves sleep, appetite & mood Helps convert food to energy & break down glucose Vital for new cell creation and DNA synthesis Breaks down fatty acids & amino acids, helps make red blood cells Acts as an antioxidant, helps make new cells, & improves immune system Strengthens and helps form bones & teeth via calcium & phosphorus Acts an an antioxidant, helps stabilize cell membranes Essential for blood clotting and helping to regulate blood calcium GOOD SOURCES Liver, Eggs, Fish, Milk, Carrots, Sweet Potato, Pumpkin, Spinach Pork, Soy, Watermelon, Tomato, Spinach Dairy, Meat, Green Leafy Veggies, Enriched Wheat, Oysters Beef, Chicken, Shrimp, Avocado, Peanuts, Tomato, Spinach Chicken, Tofu, Banane, Watermelon, Fish, Legumes Whole Grains, Eggs, Almonds, Soybeans, Fish Legumes, Spinach, Leafy Greens, Chickpeas, Tomato, Asparagus Dairy, Beef, Pork, Poultry, Fish, Eggs Fruit & Fruit Juices, Pepper, Broccoli, Tomato, Spinach Egg Yolk, Fatty Fish, Liver, Sunlight Nuts, Avocado, Tofu, Whole Grains, Seeds Broccoli, Brussels Sprouts, Liver, Leafy Greens