|
VITAMIN
|
WHAT IT DOES
|
SOURCES
|
RDA*
|
APOSSIBLE ADVERSE EFFCTS
|
|---|---|---|---|---|
|
Vitamin A
|
Helps maintain skin, eyes, urinary tractand lining of respiratory and GI system.
|
Fish, liver, oils. Eggs, butter and vegetables
|
700-1300 mcg
|
Headache, diarrhea, weakness, nausea, dizziness, vomiting
|
|
Thiamine(B1)
|
Helps in carbohydrate metabolism, Heart and nervous system functions properly.
|
Meat, whole grain enriched breads, cereals and most vegetables
|
1-1.4 mg
|
No serious toxicity issues
|
|
Riboflavin(B2)
|
Helps body use oxygen and promotes Tissue repair and healthy skin.
|
Milk, cheese, fish, poultry and green vegetables
|
1.1-1.4 mg
|
No serious toxicity issues
|
|
Niacin (Nicotinic Acid)
|
Essential for cell Energy production.
|
Lean meat, whole grain enrichedbreads and cereals, peanuts
|
14-18 mg
|
Flushing, GI upset, itching,liver damage
|
|
Pyridoxine B (B6)
|
Helps make red blood cellsas well as brain and nerve tissue.
|
Yeast, whole grain cereals, meat and most vegetables
|
1.2-2 mg
|
Numbness, difficulty walking
|
|
Pantothenic Acid
|
Helps convert carbohydrates, fats and proteins into energy.
|
Egg yolk, meat, nuts and whole grain cereals
|
5-7 mg
|
Diarrhea
|
|
Vitamin B12
|
Helps proper function of nervous system. Essential for proper development of red
|
Liver, eggs, meat, milk and milk products
|
2.4-2.8 mcg
|
Diarrhea, itching, rash
|
|
Biotin
|
Needed for production of red blood cells and genetic material
|
Beans, green leafy vegetables and beef
|
400-600 mcg
|
No serious toxicity issues
|
|
Folic Acid
|
Needed for production of red blood cells and genetic material
|
Beans, green leafy vegetables and beef
|
400-600 mcg
|
No serious toxicity issues
|
|
Vitamin C (Ascorbic Acid)
|
Essential for bones, teeth and gums. Needed for tissue metabolism and wound healing.
|
Citrus fruits, tomatoes, berries and sweet red peppers
|
75-120 mg
|
Diarrhea, nausea, vomiting, headache, mouth sores
|
|
Vitamin D
|
Essential for calcium/phosphorus metabolism for building bones.
|
Fish and fish oils and fortified milk
|
200-600 I.U.
|
Kidney stones, headaches, nausea
|
|
Vitamin E (Tocopherol)
|
Helps prevent the oxidation of certain fatty acids in cell membranes.
|
Whole grain cereals, lettuce and vegetable oils
|
15-19 mg (22-28 IU)
|
GI upset, bleeding, fatigue, blurred vision
|
|
Vitamin K
|
Needed for normal blood clotting.
|
Leafy vegetables
|
45-80 mcg
|
No serious toxicity issues
|
For good health, consult the "Vita-menu"
Vitamins are important nutrients contained in the foods we eat. There are 13 different ones in all, and each plays its own special role in promoting bodily health. A continued deficiency at any stage of life of any one of this “baker’s dozen” can have serious consequences. Vitamins also work together in groups, sharing in the performance of numerous tasks relating to growth, reproduction and many other vital functions. So, in addition to getting enough of each vitamin, good health depends on achieving and maintaining a properly balanced intake of them all. Random “mega-dosing” (taking ten or more times the Recommended Daily Allowance, or RDA) of one or more vitamins can do more harm than good.
Who needs to supplement
Most healthy people who eat nutritious, sensible, balanced meals get enough vitamins from diet alone. For people with special needs, however, supplementation may be desirable. Included in this group gene
- Strict dieters
- Heavy drinkers
- Patients recovering from surgery or an illness
- Pregnant or breast-feeding women
For these people, taking a daily multivitamin supplement-one that does not exceed the RDA-may provide some extra insurance and is not harmful