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Vitamin Cheat Sheet

Posted on Mar 13, 20

Vitamins are broken up into two categories: fat soluble and water soluble. Fat soluble vitamins are vitamins A,D,E & K. They are found mostly in fatty foods (with some exceptions of course). Water soluble vitamins such as vitamin C and all of the B vitamins are ones you find in fruits, veggies, dairy and grains (again with some exceptions). The difference in these vitamins are that water soluble pass through your body and fat soluble ones are stored for longer use.


Here are just some of the sources for each vitamin.


Vitamin A- Healthy vision, skin, bones, teeth and reproduction. Good sources are liver, eggs, fish, milk, carrots, sweet potatoes, pumpkin, and



B1 Thiamin- Helps convert food into energy and critical for nerve function. Sources are pork, soy, watermelon, tomato, and spinach.


B2 Riboflavin- Helps convert food into energy, supports healthy skin, hair, blood and brain. Sources are dairy, meat, green leafy vegetables, enriched wheat, and oysters.


B3 Niacin- Helps converts food into energy and is essential for healthy nervous system. Sources are beef, chicken, shrimp, avocado, peanuts, tomatoes, and spinach.


B6 Pyridoxine- Helps make red blood cells. Improves sleep, appetite and mood. Sources are chicken, tofu, banana, watermelon, and fish, legumes.


B7 Biotin- Helps converts food to energy and break down glucose. Sources are whole grains, eggs, almonds, soybeans, and fish.


B9 Folate- Vital for new cell creation and DNA synthesis. Sources are legumes, spinach, leafy greens, chickpeas, tomato, and asparagus.


B12- Breaks down fatty acids and amino acids, helps make red blood cells. Sources are dairy, beef, pork, poultry, fish and eggs.


C- Acts as an antioxidant, helps make new cells and improves immune system. Sources are fruit and vegetable juices, pepper, broccoli, tomato and spinach.


D- Strengthens and helps form bones and teeth via calcium and phosphorus. Sources are egg yoke, fatty fish liver and sunlight.


E- Acts as an antioxidant, helps stabilize cell membrane.


K- Essential for blood clotting and preventing excessive bleeding. Sources are broccoli, brussel sprouts, liver and leafy greens.

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