is for Vitamin A.

Vitamin A functions to encourage vision, growth, cell division, reproduction, immunity, and skin and teeth health. This vitamin is also known as retinol because it produces pigments in the retina of our eyes. A deficiency of vitamin A commonly affects our vision and can result in vision loss and blindness. Complications with the skin, heart and immune system can also occur. Rarly too much vitamin A can result in headaches, blurred vision and dizziness. The recommended daily allowance for vitamin A is 3000 national units a day. 

is for Beta Carotene.

Beta carotene is converted into vitamin A, it is needed for healthy eyes and skin. This has the same functions as vitamin A and has antioxidants that protect the body from damaging molecules. If you have too much Beta carotene it can cause the skin to turn a slight yellow/orange color. Too little can cause night blindness and a weakened immune system. The recommended daily allowance is 6-10 mg a day. 

is for Calcium

Calcium works to build your bones and teeth and helps with blood clotting, muscle contraction, heart rhythm, and nerve functions. Getting too little calcium can result in osteoporosis, rickets, weak nails, and scaly skin. Too much can cause kidney stones, bone aches, and muscle twitches. The recommended daily amount is 1,000 - 1,200 mg daily.  

is for Dont forget your vegtables!

Growing up many of us were forced to eat the vegetables that our parents would give us for dinner. Now as you read this book you will begin to realize why it was and still is so important that we eat our vegetables!!!

is for Vitamin E

Vitamin E is a antioxidant that is important to vision, blood health, and the brain. It helps keep immune system healthy against bacteria and viruses, as well as red blood cell formation. Vitamin E scavengers loose electrons that damage cells. Too little can result innerve and muscle damage, vision problems and a weakened immune system. Too much can cause bleeding and muscle weakness. 15 mg daily is the recommended amount.

is for Folate

Folate is involved in protein metabolism, red blood cell formation, cell health, and most notably pregnancy. During pregnancy this is needed to reduce birth defects in the brain and spine. Too much folate can cause nerve damage, nausea, and anxiety. Too little can cause birth defects if pregnant, enlarged red blood cells, and anemia. The recommended daily amount is 400 mcg daily.

is for Good choices

Making good choices when it comes to your food is key to having a healthy body. Vitamins and minerals are crucial to your health and it is important to know what is in the foods you eat!

is for Vitamin H (Biotin)

Vitamin H, also known as biotin, is needed to metabolize carbohydrates, fats, and amino acids. It functions by converting foods into energy. If our bodies have a deficiency of biotin it can cause thinning of hair and loss of body hair. Too much can cause stomach aches, difficulty sleeping, and excessive thirst. It is recommended you have 30-100 micrograms per day. 

is for Iron

Iron key function is to make hemoglobin. Hemoglobin is a protein on red blood cells that carries oxygen throughout the body. A deficiency in iron will result in anemia and lower oxygen levels throughout your body, dizziness and shortness of breath. Too much will result in nausea and stomach pain. Buildup of iron can occur and can be extremely damaging to the liver and brain. The recommended daily amount is 4-18 mg. 

is for Vitamin J 

Vitamin J (choline) assists the body in the production of certain compounds and has fat-metabolizing properties. This can protect your liver from fat accumulation. Vitamin J toxicity can lead to low blood pressure and liver toxicity. A deficiency can cause cognitive decline, memory loss, mood changes, nerve damage, and liver issues. It is recommended that you have 550 mg daily of vitamin J

is for Vitamin K

Vitamin K helps to make proteins needed for strong bones, blood clotting, and heart health. Toxicity of this is extremely rare, though it can result in jaundice. A deficiency can cause bleeding, and bruises quickly form. You should have at least 120 micrograms for men and 90 micrograms for women. 

is for Less junk!

Sometimes we forget that our body can only absorb so much. If we continue to feed it junk food, it will absorb the junk food. Then when we have something healthy like a banana our body wont be able to take in all the great nutrients.

is for Magnesium

Magnesium builds proteins and strong bones, regulates blood pressure, blood sugar, muscle and nerve functions. This is also very important for the beating of the heart. High amounts pf magnesium can cause cramping and nausea. Low amounts can can make you feel fatigued, not hungry, and tingly. The daily recommended dose is 400-420 mg daily. 

is for Niacin

Niacin also known as vitamin B3 helps to repair DNA, turn food into energy, and lower cholesterol. Too much can cause rapid heartbeat, increased bleeding, liver damage, and itching. If you do not have enough it can cause rashes, diarrhea, and an increased risk of neurological diseases such as dementia. It is recommended that you have 14 mg daily of Niacin.

is for sOdium

Sodium is critical to our bodies. This conducts nerve impulses, maintains water and mineral balance, and is vital for our muscles and kidneys. Since sodium is so important low amounts can cause seizures, muscle cramps and spasms, headaches, and possible coma. Too much can cause high blood pressure, heart disease, stroke, and kidney stones.

is for Pyridoxine

Pyridoxine, also known as, vitamin B6 is important to brain development and for keeping the nervous and immune system healthy. This turns food into energy and helps to create neurotransmitters, such as serotonin and dopamine. Low amounts can cause anemia, rashes, dry lips, and swollen tongue. High amounts could cause a lack of muscle control, painful skin lesions, heartburn, and nausea. 1.3 mg is the daily recommended amount.