Importance of Vitamins
Importance of Vitamins
Vitamin A
Benefits
Protect your eyes
Support immune system
Keeps tissue and skin health
Support bone growth
Promote healthy Growth and reproduction.
Daily requirement
Male : 900 mcg (3000IU)
Female : 700 mcg ( 2333IU)
Upper limit per day
3000mcg (10000IU)
Food source
Animal
Milk, fish, beef liver, egg, shrimp, cheese
Vegetable source
Sweet potatoes
Carrots
Pumpkins
Spinach
Mangoes
Turnip greens
Deficiency
Night blindness
Hair lost
Dry skin
Dry eyes
Overdose
Nauseated
Headaches
Diarrhoea
Joint and bone pain
Liver damage
Vitamin B
Vitamin B
B1 (thiamine)
benefit:
-
Helps convert food into energy
-
Healthy skin, hair, muscles, brain and nervous system
Daily needs:
Men: 1.2 mg
Women: 1.1 mg
source:
Lean pork, salmon, flax seeds, navy beans, green beans, tofu, brown rice, squash, asparagus
Insufficient vitamin B1 can cause:
confusion
split along the mouth
B2 (riboflavin)
benefit:
Helps convert food into energy
Healthy skin, hair, muscles, brain and nervous system
Daily needs:
Men: 1.3 mg
Women: 1.2 mg
source:
Beef, tofu, low-fat milk, salmon, mushrooms, lean pork, spinach, almonds, avocado 1 egg
Insufficient vitamin B2 can cause:
confusion
split along the mouth
B3 (Niacin)
benefit:
Helps convert food into energy
Healthy skin, hair, muscles, brain and nervous system
Daily needs:
Men: 16 mg NE
Women: 14 mg NE
source:
Tuna, chicken breast, lean pork, beef, mushrooms, brown rice, peanuts, avocado, green beans, sweet potatoes
Too much vitamin B3 can cause:
Skin flushing, liver damage
Insufficient vitamin B3 can cause:
Nausea and vomiting, abdominal cramps, confusion, bright red tongue
Rough skin that turns red or brown in the sun
B5 (pantothenic acid)
benefit:
Energy is produced by breaking down fats and carbohydrates.
Promotes healthy skin, hair, eyes and liver.
Daily needs:
Men: 5 mg
Women: 5 mg
source:
Mushrooms, salmon, avocado, chicken breast, beef, sunflower seeds, lean pork, sweet potatoes, lentils
Insufficient vitamin B5 can cause:
Headache, fatigue, restlessness, disturbed sleep, nausea and vomiting, numbness and burning sensation in hands and feet, muscle cramps
B6 (pyridoxine)
benefit:
better cycle
better brain function
boost immune system
good mood
Daily needs:
Men: 1.3 mg
Women: 1.3 mg
source:
Salmon, Chicken Breast, Tofu, Lean Pork, Beef, Sweet Potatoes, Bananas, Potatoes, Avocados, Pistachios
Too much vitamin B6 can cause:
Peripheral neuropathy, which is loss of sensation in the arms and legs
sun sensitive
nausea and vomiting
Insufficient vitamin B6 can cause:
Depression, confusion, nausea, anemia, dermatitis
B7 (Biotin)
benefit:
Strengthens hair, nails and skin
Daily needs:
Men: 30 mcg
Women: 30 mcg
source:
Egg yolks, beans, nuts and seeds, liver, sweet potatoes, mushrooms, bananas, broccoli, avocados
Insufficient vitamin B7 can cause:
Hair loss, rash, depression, confusion, numbness and tingling in hands and feet
B9 (Folic Acid)
benefit:
Production of DNA and RNA, the genetic material of the body
Works closely with vitamin B12 to help make red blood cells and help iron work properly in the body.
Daily needs:
Men: 400 mcg DFE
Women: 400 mcg DFE
source:
Green beans, lentils, asparagus, spinach, broccoli, avocado, mango, lettuce, corn, orange
Too much vitamin B9 can cause:
Masks B12 deficiency, which eventually leads to neurological damage
Insufficient vitamin B9 can cause:
Anemia, fatigue, inability to concentrate, irritability, headache, palpitations, shortness of breath
Change the color of skin, hair and nails
B12 (cobalamin)
benefit:
Create DNA, nourish the brain and nervous system,
Helps form healthy red blood cells.
Daily needs:
Men: 2.4 mcg DFE
Women: 2.4 mcg DFE
source:
Clams, tuna, king crab, beef, fortified grains, fortified soy milk, tofu, low-fat milk, Swiss cheese, eggs
Insufficient vitamin B12 can cause:
Muscle weakness, constipation, weight loss, numbness and tingling in hands and feet, poor memory, mood disturbances, sore mouth and tongue
Vitamin C
Vitamin C
benefit:
formation of collagen
iron absorption
immune system functioning properly
wound healing
Maintain cartilage, bones and teeth
Daily needs:
Men - 90mg
Women - 35mg
(Smoker - Added 35 mg)
Upper limit:
2000 mg
source:
Citrus fruits such as oranges, peppers, strawberries, currants, broccoli, potatoes
Insufficient vitamin C can cause:
Persistent iron deficiency anemia, fatigue, depression, gingivitis, bruising, rough skin, impaired wound healing, red spots or lines on the nails, painful and swollen joints, weak bones
Too much vitamin C can cause:
increased risk of kidney stones
Vitamin D
Vitamin D
Daily needs:
400IU ( 10mcg) under 12 years old
12-70 yo 600IU (15 mcg)
800IU (20 mcg) over 70
Upper limit:
4000 IU (100 micrograms)
source:
Cod liver oil, salmon, swordfish, tuna, sardines, beef liver, egg yolk
Orange Juice Rich in Vitamin D
Vitamin D-enriched dairy and plant-based milks
Insufficient vitamin D can cause:
Osteoporosis
broken bone
Too much vitamin D can cause:
Anorexia, irregular heartbeat
Heart and kidney damage may occur due to increased calcium levels in the blood, hardening of blood vessels and tissues
Vitamin E
Vitamin E
benefit:
Promotes healthy skin and eyes
strengthen the immune system
Reduce cardiovascular decline
Daily needs:
14 years and older - 15 mg (22 IU), lactating women - 19 mg (28 IU)
Upper limit:
1000 mg (1465 IU)
source:
Wheat germ oil, sunflower, safflower and soybean oils, sunflower seeds, almonds, peanuts, peanut butter, beets, kale, spinach, squash, red bell peppers, asparagus, mango, avocado
Insufficient vitamin E can cause:
Retinopathy, weakness or pain in the hands and feet, decreased immune function
Too much vitamin E can cause:
Increased risk of bleeding, nausea and vomiting, fatigue
Vitamin K
Vitamin K
benefit:
For blood coagulation, promote wound healing
Daily needs:
Male - 120mcg
Female - 90mcg
source:
• Leafy greens, including kale and radishes, kale, spinach, broccoli, cabbage, lettuce
• Soybean and Rapeseed Oil
• Salad dressings made with soy or canola oil
Insufficient vitamin E can cause:
Bleeding, osteopenia, or osteoporosis