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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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Vitamin B9
(Folate, Folic acid)
DRI:
Women and Men: 400 mcg |
- Beans
- Broccoli
- Fruit
- Liver
- Spinach
- Starchy vegetables,
- Whole grains
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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
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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
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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
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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
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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
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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:
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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
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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
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Vitamin K
DRI:
Women: 90 mcg
Men: 120 mcg |
- Asparagus
- Bacon
- Cheese
- Coffee
- Dark green leafy vegetables
- Green Tea
- Liver
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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
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Vitamin H
(Biotin)
DRI:
Women and Men: 30 mcg |
- Beef liver
- Brewer’s yeast
- Cauliflower
- Cheese
- Chicken breasts
- Eggs
- Mushrooms
- Nuts
- Salmon
- Spinach
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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
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Choline
DRI:
Women: 425 mg
Men: 550 mcg |
- Beef
- Egg yolks
- Nuts
- Oats
- Wheat germ
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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:
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Inositol
DRI:
Women and Men: 100 mg |
- Bananas
- Brewers yeast
- Brown rice
- Liver
- Nuts
- Oat flakes
- Raisins
- Unrefined molasses
- Vegetables
- Wheat germ
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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
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