Vitamins

Best Food Sources

Fat Soluble Vitamins... Role In Health

Vitamin ARetinols:(From Animal Products).. Prevents night blindness,needed for Liver,Salmon,other cold water fish,egg growth & cell development,maintains yolks,fortified milk,other dairy products. ealthy skin,hair,teeth,may help prevent h Beta carotene:(from Plants) lung cancer. Orange &yellow fruits,vegetables,such as carrots,leafy gren vegetables. Vitamin Dfortified milk & butter,egg yolks,fatty (Calciferol) fish-liver oils,(Also made by our body when exposed to sun) necessary for calcium absorption helps build and maintain strong bones and teeth.

vitamin E Eggs,vegetable oils,mayonnaise,margarine Protects fatty acids,maintains muscles,red nuts,seeds,fortified sereals. blood cells,an important antioxidant.

Vitamin KSpinach,cabbage,other green leafy vegetables,liver,green tea

Essential for proper blood clotting

Water Soluble Vit Biotin Egg Yolks,Soybeans,Cereals,Yeast Energy metabolism

Folate(folic Acid,folacin) Liver,yeast,broccoli,other cruciferous Neede to make DNA,RNA,RBCs,and to Vegetables(The vegetables which have synthesize certain aminoo acids. a excellent cancer fighting properties) They work by preventing transformation of normal healthy cells in cancerous cells.

Niacin Lean meats,poultry ,seafood,milk,eggs,Needed to metabolize energy,promotes Vit B12,nicotinic acid legumes(beans),fortified breads ,cereals. normal growth,large doses lower cholesterol nicotiniamide..

pantothenic Acid foods. Almost all (Vitamin B 5)

Aids in energy metabolism,normalising blood sugar level,synthesizing antibiotics, cholesterol,haemoglobin,some hormones

Riboflavin Vit B2 fortified cereals and grains,lean meat and essential for energy metabolism, poultry,milk,other dairy products,raw aids adrenal function mushrooms

Thiamine(Vit B1) Legumes(beans),nuts and seeds,fortified Energy metabolism helps maintain normal cereals,grains digestion,appetite,proper nerve function.

Vitamin B6 Meat,fish,poultry,grains,cereals,green promotes protein metabolism,metabolism (Pyridoxine ,pyridoxamine leafy vegetables,potatoes,soybeans of carbohydrates & release of energy. pyridoxal) proper nerve function,synthesis of RBCs

Vitamin B12 All animal products (Cobalamines)

Needed to make red blood cells ,DNA,RNA and Myelin(for nerve fibers)

Vitamin Citrus fruits,juices,melons,berries,otherstrengthens blood vessel walls,promotes (ascorbic fruits,broccoli,potatoes,maany other fruits acid) wound healing,promotes iron absorption and vegetables helps prevent atherosclerosis(hardening of blood vessel walls)

All About Vitamins... Symptoms Of Deficiency

ble Vitamins... Males Females

900 mcg 700 mcg Night Blindness ,stunted growth in children,dry skin & eyes,Increased p prevent susceptibility to infection

5 mcg

5mcg

Weak bones,leading to rickets in Children,Osteomalacia in adults osteomalacia---softening our bones still unknown in humans

15 mcg 15mcg

120 mcg 90 mcg Excessive bleeding,bruising

Water Soluble Vitamins 30 mcg 30 mcg Scaly skin,hair loss,drpressions elevated blood cholesterol level.

400 mcg 400 mcg Abnormal RBCs,impaired cell division anemia,Weight loss ,intestinal upsets deficiency may cause birth defects

16 mg

14 mg

Diarrhea,mouth sores,pellagra in extreme cases Vitamin deficiency disease caused by chronic lack of Niacin

5 mg antibiotics, hormones

5mg

Unknown in humans

1.3 mg

1.1 mg

Vision problems,light sensitivity mouth and nasal sores, swallowing problems

1.2 mg function.

1.1mg

depression and mood swings,loss of Appetite,nausea,muscle cramps,In extreme cases muscle wasting and berriberi depression and confusion,itchy & scaling skin,smooth ,red tongue weight loss

1.3 mg

1.3 mg

2.4 mcg 2.4 mcg pernicious anemia,nerve problems, weaknees,smooth or sore tongue

90 mg

75 mg

bsorption ardening

loose teeth,bleeding gums,bruises, loss of appetite,dry skin,poor healing, In extreme cases scurvey and internal haemorrhages

Symptoms Of Excess

Headaches,blurred vision,fatigue bone and joint pain,appetite loss or diarrhea,dry,cracked skin,rashes, itchiness,hair loss,can cause birth defects if taken in high doses & during early pregnancy. Headaches,loss of appetites,diarrhea, possible calcium deposits in heart,blood vessels,kidneys. Excessive bleeding,esp when taken with aspirin and other anti clotting drugs

May interfere with anticlogging drugs cause jaundice

None

May inhibit absorption of phenytoin,causing epileptic seizures while taking this druglarge dose may inhibit zinc absorption.

hot flushes,liver damage,elevated blood sugar elevated uric acid se caused by

Very high doses may cause diarrhea and edema

Generally none,but can interfere with cancer Chemotherapy

Deficiency of other B vitamins cramps,In asting and

Sensory nerve deterioration

Apparently none.

Diarrhea,kidney stones,urinary tract infection, iron build up,bone loss y and internal