Get free tips to make change and create your best life

Vitamins

Please share the love!Share on Facebook1Tweet about this on Twitter0Pin on Pinterest0Share on Google+0Share on LinkedIn0Email this to someone

Vitamins are important to your diet as well. Vitamins are organic compounds that your body needs for the maintenance of good health and for growth. They are nutrients that your body cannot manufacture and therefore must get from food. Vitamins come in two types:

  • Fat-soluble vitamins: Stored in the liver and fatty tissues, and are eliminated much more slowly than water-soluble vitamins. When consumed in excess, there is higher risk of toxicity than water-soluble vitamins. Although a normal, well-balanced diet will not lead to toxicity, taking mega-dose supplements of vitamins these vitamins may. Fat soluble vitamins include: Vitamin A, Vitamin D, Vitamin E and Vitamin K.
  • Water-soluble vitamins: Not easily stored in the body and are either lost from foods during cooking or are eliminated when there is excess. As a result, toxicity is not much of an issue, while deficiencies are more likely to occur as compared to with fat-soluble vitamins. Water soluble vitamins include:
    • Vitamins B Complex:
      • B1 (Thiamine)
      • B2 (Riboflavin)
      • B3 (Niacin)
      • B6 (pyridoxine)
      • Folate (Folacin / Folic Acid)
      • B12 (cyanocobalamin)
      • Pantothenic acid
      • Biotin
    • Vitamin C
    • Choline
    • Inositol
  • Vitamin RDI Found in Benefit / Function
    Vitamin A
    (Retinol, Carotenoids, Beta-Carotene)

    DRI:

    Women: 700 mcg

    Men: 900 mcg

    • Apricots
    • Cantaloupe
    • Carrots
    • Dark colored fruits
    • Dark green leafy vegetables
    • Egg yolks
    • Fish
    • Fortified Dairy Products
    • Liver
    • Pumpkins
    • Winter squash
    • Yellow fruits sweet potatoes
    • Is converted from Beta-Carotene
    Function:

    • Helps support night vision, immune system and digestive and urinary tract.
    • Development and maintenance of epithelial cells and in mucus membranes
    • Maintains healthy skin and formation of bone and teeth, storage of fat and synthesis of protein and glycogen

    Prevention:

    • Helps to slow aging
    • Contains beta-carotene, an antioxidant, which may protect against cancer, pollution and other disease
    Vitamin B1
    (Thiamin)

    DRI:

    Women: 1.1 mg

    Men: 1.2 mg

    • Beans (All types)
    • Beef liver
    • Egg-yolk
    • Peanuts
    • Pork
    • Seafood
    • Sunflower seeds
    • Wheat bran
    Function:

    • Circulation and blood formation
    • Metabolism of carbohydrates
    • Health of nervous system and used in biosynthesis of a number of cell constituents
    • Manufacture of hydrochloric acid, aiding digestion
    • Required for growth in children

    Prevention:

    • May help with depression and assist with memory and learning
    • May assist in arthritis, cataracts as well as infertility
    Vitamin B2

    (Riboflavin)

    DRI:
    Women: 1.1 mg

    Men: 1.3 mg

    • Organ meats
    • Cheese
    • Eggs
    • Fish
    • Green leafy vegetables
    • Legumes
    • Meat (Lean types)
    • Milk
    • Nuts
    • Whole grains
    • Yogurt
    Function:

    • Oxygen absorption
    • Metabolism of amino acids, fatty acids, and carbohydrates
    • Activates vitamin B6 (pyridoxine), helps to create niacin and assists the adrenal gland
    • Red blood cell formation, antibody production, cell respiration, and growth
    • Health of mucus membranes in digestive tract and helps with absorption of iron and vitamin B6
    • Required for periods of rapid growth and when protein intake is high
    • Most beneficial to skin, hair and nails
    Vitamin B3

    (Niacin)

    DRI:
    Women: 14 mg

    Men: 16 mg

    • Asparagus
    • Cereals
    • Fish
    • Green leafy vegetables
    • Legumes
    • Liver
    • Meat (Lean types)
    • Milk
    • Nuts
    • peanut yeast
    • Poultry
    • Rabbit
    • Seeds
    Function:

    • Cell respiration
    • Helps in the release of energy and metabolism of carbohydrates, fats, and proteins
    • Proper circulation and function of nervous system
    • Healthy skin
    • Normal secretion of bile and stomach fluids
    • Synthesis of sex hormones

    Prevention:

    • Treats schizophrenia and other mental illnesses
    • Enhances memory
    Vitamin B5

    (Pantothenic Acid)

    DRI:

    Women and Men: 5 mg

    • Beef
    • Brewer’s yeast
    • Eggs
    • Fresh vegetables
    • Kidney
    • Legumes
    • Liver
    • Mushrooms
    • Nuts
    • Pork
    • Royal jelly
    • Saltwater fish
    • Torula yeast,
    • Whole rye flour,
    • Whole wheat
    Function:

    • Secretion of hormones, such as cortisone
    • Supports adrenal gland
    • Assists metabolism and fights allergies
    • Maintains healthy skin, muscles and nerves
    • Used in release of energy as well as metabolism of fat, protein and carbohydrates
    • Creation of lipids, neurotransmitters, steroid hormones and hemoglobin

    Prevention:

    • May fight wrinkles and graying of hair
    Vitamin B6

    DRI:

    Women: 1.3 mg / 1.5 mg*

    Men: 1.3 mg / 1.7 mg**

    *Women 19-50 / Women 51+

    **Men 19-50 / Men 51+

    • Brewer’s yeast
    • Carrots
    • Chicken
    • Eggs
    • Fish
    • Kidneys
    • Peas
    • Walnuts
    • Wheat Germ
    Function:

    • Balances hormonal changes in women
    • Assists immune system and growth of new cells
    • Processes and metabolizes proteins, fats and carbohydrates
    • Controls mood and behavior
    • Vitamin B6 is needed by the body to manufacture its own B3 vitamin
    • Balances sodium and potassium

    Prevention:

    • May help with cancer immunity
    • May assist children with learning difficulties
    • Prevents dandruff, eczema and psoriasis
    Vitamin B9

    (Folate, Folic acid)

    DRI:

    Women and Men: 400 mcg

    • Beans
    • Broccoli
    • Fruit
    • Liver
    • Spinach
    • Starchy vegetables,
    • Whole grains
    Function:

    • Required for DNA synthesis and cell growth, red blood cell formation, energy production and formation of amino acids
    • Creates heme, the iron containing substance in hemoglobin, crucial for oxygen transport
    • Healthy cell division and replication
    • Protein metabolism
    • Assists digestion, and nervous system
    • Development of nervous system of a developing fetus

    Prevention:

    • Improves mental as well as emotional health
    • May treat depression and anxiety
    • Treats folic acid anemia
    Vitamin B12

    DRI:

    Women and Men: 2.4 mcg

    • Cheese
    • Eggs
    • Fish
    • Milk
    • Muscle meat
    • Organ meat
    • Shellfish

    Note: Processing of milk and cheese may lead to destruction of the vitamin

    Function:

    • Manufactures and maintains red blood cells
    • Stimulates appetite, promotes growth and releases energy
    • Used in metabolism of fats, proteins and carbohydrates

    Prevention:

    • May clear up infections and provide protection against allergies and cancer
    • In older individuals, prevents mental deterioration and helps to speed up thought processes
    Vitamin C

    (Ascorbic acid)

    DRI:
    Women: 75 mg

    Men: 90 mg

    • Berries
    • Broccoli
    • Citrus fruits
    • Green leafy vegetables
    • Guavas
    • Melons
    • Oranges
    • Papayas
    • Peppers
    • Strawberries
    • Tomatoes
    Function:

    • Synthesis of collagen, neurotransmitters and steroid hormones
    • Conversion of cholesterol to bile acids; may reduce cholesterol levels and high blood pressure
    • Enhances iron bioavailability
    • Promotes healthy cell development, proper calcium absorption, normal tissue growth and repair
    • Needed for healthy gums

    Prevention:

    • Is an antioxidant that protects body against pollutants
    • Prevents degenerative diseases – such as cataracts, certain cancers and cardiovascular diseases
    • Prevents blood clotting and bruising, and strengthens capillary walls
    • Protects against and assists in clearing up infections
    • May enhance immune system
    Vitamin D

    DRI:

    Women and Men: 5 mcg / 10 mcg / 15 mcg*

    *Women and Men 19–50 / Women and Men 51–70 / Women and Men 71+

    • Dairy Products – Vitamin D-fortified
    • Dark leafy vegetables
    • Egg yolk
    • Fatty Fish and fish oils (kipper, sardines, salmon, tuna and mackerel)
    • Liver
    • Sunlight on skin
    Function:

    • Promotes growth and hardening of bones and teeth
    • Increases absorption of calcium
    • Regulate phosphorus in the body
    • Assists in a healthy heart and nervous system
    • May support the immune system, thyroid function as well as normal blood clotting

    Prevention:

    • May help with psoriasis
    Vitamin E

    DRI:

    Women and Men: 15 mg

    • Apples
    • Asparagus
    • Avocados
    • Beef
    • Celery
    • Carrots
    • Egg Yolk
    • Green Leafy Vegetables
    • Liver
    • Nuts
    • Oils
    • Seafood
    • Seeds
    • Spinach
    • Sunflower seeds
    • Wheat Germ
    • Whole Grains
    Function:

    • Protects cells from oxidation, and neutralizes unstable free radicals
    • Essential for red blood cells, helps with cellular respiration and protects the body from pollution
    • Increases stamina and endurance

    Prevention:

    • Prevents degenerative diseases – including heart disease, strokes, arthritis, senility, diabetes and cancer
    • Prevents blood clots from forming and promotes fertility
    • Reduces and/or prevents hot flashes in menopause
    • Used topically to help skin: look younger, fight wrinkles, promote healing and cut down the formation of scar tissue; as well as help with eczema, skin ulcers, cold sores and shingles
    Vitamin K

    DRI:

    Women: 90 mcg
    Men: 120 mcg

    • Asparagus
    • Bacon
    • Cheese
    • Coffee
    • Dark green leafy vegetables
    • Green Tea
    • Liver
    Function:

    • Controls blood clotting
    • Synthesizes liver protein that controls clotting
    • Creates prothrombin, the precursor to thrombin – which is very important in blood clotting
    • Involved in bone formation and repair
    • Assists conversion of glucose to glycogen, which can then be stored in the liver

    Prevention:

    • May decrease incidence or severity of osteoporosis and slow bone loss
    Vitamin H

    (Biotin)

    DRI:
    Women and Men: 30 mcg

    • Beef liver
    • Brewer’s yeast
    • Cauliflower
    • Cheese
    • Chicken breasts
    • Eggs
    • Mushrooms
    • Nuts
    • Salmon
    • Spinach
    Function:

    • Used in cell growth
    • Production of fatty acids
    • Metabolism of fats, and proteins
    • Assists release of energy from food
    • Promotes healthy hair and skin, healthy sweat glands, nerve tissue, and bone marrow
    • Assists with muscle pain.
    • Transfer of carbon dioxide
    • Maintenance of a steady blood sugar level
    Choline

    DRI:

    Women: 425 mg
    Men: 550 mcg

    • Beef
    • Egg yolks
    • Nuts
    • Oats
    • Wheat germ
    Function:

    • Assists in controlling weight and cholesterol levels
    • Keeps cell membranes healthy
    • Maintains nervous system, assists memory and learning, and may help to fight infections
    • Critical for normal membrane structure and function
    • Used by kidneys to maintain water balance and by liver as a source of methyl-groups for methionine formation
    • Nerve impulse transmission, gallbladder regulation, liver functions and lecithin production

    Prevention:

    • Prevents gallstones
    Inositol

    DRI:

    Women and Men: 100 mg

    • Bananas
    • Brewers yeast
    • Brown rice
    • Liver
    • Nuts
    • Oat flakes
    • Raisins
    • Unrefined molasses
    • Vegetables
    • Wheat germ
    Function:

    • Important to health of cell membranes especially to those in the brain, bone marrow, eyes and intestines

    Prevention:

    • Promotes healthy hair, hair growth, and helps in controlling estrogen levels
    • May assist in preventing breast lumps
    • May help to reduce blood cholesterol levels
    Please share the love!Share on Facebook1Tweet about this on Twitter0Pin on Pinterest0Share on Google+0Share on LinkedIn0Email this to someone