Vitamins

• Vitamin K


  Necessary for blood clotting and bone metabolism. There are two primary forms: K1 (phylloquinone) found in green leafy vegetables, and K2 (menaquinone) found in fermented foods and animal products. Vitamin K also plays a role in regulating calcium in the body.
• Vitamin E


  Acts as an antioxidant, protecting cells from damage caused by free radicals. It also supports immune function, skin health, and blood vessel health.
• Vitamin D


  Known as the "sunshine vitamin" because the body can synthesize it when the skin is exposed to sunlight. It plays a crucial role in calcium absorption and bone health, as well as supporting immune function, cell growth, and inflammation regulation.
• Vitamin A

  Essential for vision, immune function, skin health, and cell growth. It exists in two main forms: retinol (preformed vitamin A found in animal products) and provitamin A carotenoids (such as beta-carotene found in colorful fruits and vegetables).
• Basal Metabolic Rate (BMR)


  The amount of energy (in the form of calories) that your body needs to function if it were to rest for 24 hours.
• Total Energy Requirement (TER)


  The daily energy requirement for good health based on what your body needs for breathing, circulating blood, digesting food and physical activity. It may change from day to day.
• Average energy intake above the estimated requirement is likely to result in weight gain.
• A recommended calorie intake can be determined with further assessment to consider individual lifestyle factors.
• Daily dietary routine

  • Protein is essential for building and repairing muscle tissue, and it helps to keep you feeling full.
  • Fibers are crucial for maintaining a healthy digestive system and suppressing hunger.
  • Healthy fats are vital for supporting heart health, cognitive function, and general well-being.
  • Vitamins and minerals are crucial for overall health maintenance.
  • Adequate water intake is essential for preserving general health.
• Fat-soluble vitamins


  Dissolve in fat and are absorbed with dietary fat in the small intestine. They're stored in the body's fat tissues and liver, with extra amounts saved for later.
• Functions of B-complex vitamins

  • Vitamin B1 | Thiamin. Energy metabolism, nerve and muscle activity
  • Vitamin B2 | Riboflavin. Energy metabolism, growth and reproduction, vision
  • Vitamin B3 | Niacin. Energy metabolism, neurological processes
  • Vitamin B5 | Pantothenic Acid. Skin and hair, wound healing, blood lipid profile
  • Vitamin B6 | Pyridoxine. Nerve activity, blood formation, DNA
  • Vitamin B7 | Biotin. Hair, nails, skin
  • Vitamin B9 | Folic Acid. DNA synthesis
  • Vitamin B12 | Cobalamin. Nerve activity, neurotransmitters
• Fat-soluble vitamins are stored in our body fat so we don't need to consume a lot of it everyday. However, this also means we can excessively consume these vitamins if we are not careful.
• Being healthy is in the consistency of good habits, never in the intensity.
• Nutrients that can help support diabetes management

  • Taurine - helps in regulating blood sugar levels, reducing oxidative stress, improving insulin sensitivity, and exerting anti-inflammatory effects
  • Carnitine - helps through potentially reducing diabetic complications through its role in fatty acid metabolism and mitochondrial function
  • Inositol - helps in improving insulin sensitivity & glucose metabolism, and managing the risk of complications associated with hyperglycemia
  • Choline - helps by supporting liver function, aiding in lipid metabolism, and promoting better glycemic control
  • Chromium - facilitates insulin action by aiding its binding to cell receptors, thereby improving glucose uptake from the bloodstream
• Vitamin D is fat soluble, made by skin when exposed to sunlight or found in fortified foods
• Vitamin A is fat soluble, stored in the liver
• Vitamin E is fat soluble, found in vegetable oils, nuts, seeds, whole grains, leafy greens
• Vitamin E is fat soluble, antioxidant
• Vitamin E is fat soluble, found in vegetable oils, nuts, seeds, whole grains, leafy greens, avocadoes, and wheat germ oil
• Vitamin K is fat soluble, important for clotting factors
• Water Soluble Vitamins are easily absorbed into the blood stream but cannot be stored in the body. Excess amounts will be eliminated via urination
• Vitamin K is fat soluble, found in green vegetables like broccoli, spinach, kale, lettuce, cabbage, cauliflower, Brussels sprouts, asparagus, turnip greens, collard greens, mustard greens, parsley, and chives
• Vitamin K is fat soluble, found in green vegetables, soybeans, egg yolks, milk, meat, fish
• Biotin is water soluble, found in egg yolks, liver, kidney, pork, salmon, sardines, almonds, peanuts, sunflower seeds, soybeans, legumes, bananas, strawberries, raspberries, carrots, sweet potatoes, spinach, broccoli, cauliflower, and mushrooms
• Biotin is water soluble, B complex vitamin
• Fat-soluble vitamins can accumulate to toxic levels if consumed in excess.
• B vitamins include thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B7), folate (folic acid) (vitamin B9), cobalamin (vitamin B12)
• Folic acid is water soluble, B complex vitamin
• Niacin is water soluble, B complex vitamin
• Folic acid is water soluble, found in dark green leafy vegetables, citrus fruits, beans, peas, lentils, yeast, liver, eggs, and fortified cereals
• Biotin is water soluble, found in liver, egg yolk, yeast, soybeans, peanuts, almonds, walnuts, tomatoes, bananas, strawberries, raspberries, carrots, peas, beans, lentils, mushrooms, and brewer's yeast
• Vitamin C


  Water soluble
• Folic acid is water soluble, found in dark green leafy vegetables, legumes, citrus fruits, fortified cereals, and organ meats
• Pantothenic Acid is water soluble, found in most foods including meats, dairy products, and whole grain products
• Niacin is water soluble, found in lean meats, chicken, turkey, fish, enriched breads and cereals, dried beans, nuts, and green vegetables
• Folic Acid is water soluble, B complex vitamin
• The four fat-soluble vitamins are A, D, E, and K.
• Folic Acid is water soluble, B complex vitamin
• Pantothenic acid is water soluble, found in all foods
• Folic acid is water soluble, found in leafy green vegetables (spinach), citrus fruits, beans, peas, nuts, whole grains, fortified cereals, yeast extracts, liver, and eggs