Vitamins

Posted on June 29, 2009 by brett — No Comments ↓

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

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: