It looks like I was not making my usual former 10K! I did not track the distance during the runs - it interrupts my audio-books, and I prefer to look at it later - and assumed that the distance I measured earlier was enough. Now I need to run about 1 km further to add 2K and make sure I make over 10 km (6.2 miles). There are a few days left in December, so maybe I could add a few 10s in my list.
Vitamins are a group of substances that are needed for normal cell function, growth, and development. There are 13 essential vitamins:
Vitamin A (retinol, retinal, 4 carotenoids)
Vitamin C (ascorbic acid)
Vitamin D (D3 - Cholecalciferol, D2 - Ergocalciferol)
Vitamin E (tocopherols, tocotrienols)
Vitamin K (phylloquinone, menaquinones)
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)
Vitamin B7 (biotin)
Vitamin B9 (folic acid)
Vitamin B12 (cyanocobalamin)
Fat-soluble vitamins are stored in the body's fatty tissue: vitamins A, D, E, K.
Water-soluble vitamins - the body must use almost all water-soluble vitamins right away - vitamins B1, B2, B3, B5, B6, B7, B9 and C. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.