Vitamins

1. Vitamins Essential in small quantities for • growth, • maintenance • and reproduction.

2. Vitamins • Have the potential for toxicity when taken at extremely high doses over a long time.

3. Vitamins • The government has determined recommended daily allowances (RDAs) for various vitamins and minerals.

4. Vitamin A (beta carotene) • Growth and repair of tissues; • Helps maintain soft skin; • Helps protect mucous membranes of mouth, nose, throat and lungs, thereby reducing susceptibility to infections; protects against air pollutants; • Counteracts weak eyesight; • Aids in bone and teeth formation.

5. Vitamin A (beta carotene) • Recent medical research shows that foods rich in beta carotene may help reduce the risk of lung cancer and certain oral cancers.

6. Vitamin A (beta carotene) • RDA • 900 micrograms for men • 700 micrograms for women • Found in carrots and other dark-colored vegetables and fruits. • Upper limit = 3000 micrograms

7. Vitamin B-1 (thiamine) • Reported to play a key role in the body's metabolic cycle for generating energy; • Aids in the digestion of CHO; • Essential for normal functioning of the nervous system, muscles and heart; • Stabilizes appetite; • Promotes growth and muscle tone. • RDA: 1.5 mg

8. Vitamin B-2 (Riboflavin) • Apparently is necessary for CHO, fat and protein metabolism; • Aids in the formation of antibodies and red blood cells; • Maintains cell respiration; • Helps maintain good vision, skin, nails and hair; alleviates eye fatigue. • RDA: 1.7 mg

9. Niacin (Nicotinic Acid, Vitamin B-3) • Helps improve circulation and reduce the cholesterol level in the blood; • Maintain a healthy nervous system; • Helps to metabolize protein, sugar and fat; reduces high blood pressure; • Increases energy through proper use of food; • Helps maintain healthy skin, tongue and digestive system. • RDA: 20 mg

10. Vitamin B-6 (Pyridoxine) • Apparently necessary for the synthesis and breakdown of amino acids, the building blocks of protein; aids in fat and CHO metabolism; • Aids in the formation of antibodies; • Maintains the central nervous system;

11. Vitamin B-6 (Pyridoxine) • Helps remove excess fluid of premenstrual women; • Promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea and stiffness of hands; • Helps maintain a proper balance of sodium and phosphorous in the body. • RDA: 2 mg.

12. Vitamin B-12 (Cyanocobalamine) • Assists in forming and regenerating red blood cells, thus helping prevent anemia; • Necessary for CHO, fat, and protein metabolism; • Maintains a healthy nervous system; • Promotes growth in children; • Increases energy and helps calcium absorption.

13. Vitamin B-12 (Cyanocobalamine) • RDA: • 2.4 micrograms, the amount in 3 ounces of beef. • Many people over 50 lose the ability to absorb B12 from natural food sources and so should consider fortified foods like cereals, or a supplement.

14. Vitamin B-5 (Pantothenic Acid) • Participates in the release of energy from CHO, fats, and protein; • Improves the body's resistance to stress; • Helps in cell building and the development of the central nervous system; • Helps adrenal glands; • Fights infections by building antibodies. • RDA: 10 mg.

15. Biotin • Helps in the use of fats, CHO, protein, folic acid, Pantothenic acid and vitamin B-12; • Promotes healthy hair. • RDA 0.3 mg

16. Folic acid • Reported to be necessary for DNA and RNA synthesis, which is needed for the growth and reproduction of all body cells; • Essential to the formation of red blood cells by its action on the bone marrow; • Aids in amino acid metabolism.

17. Folic acid • RDA: 400 micrograms • Found in spinach, orange juice and fortified foods. • In the first days of pregnancy, women are advised to take a supplement to prevent birth defects. • Upper limit = 1 mg, more can cause nerve damage

18. Vitamin C (Ascorbic acid) • Essential for healthy teeth, gums and bones; helps heal wounds, scar tissue and fractures; • Prevents scurvy; • Builds resistance to infection; • May aid in the treatment and prevention of the common cold; • Gives strength to blood vessels; • Aids in the absorption of iron.

19. Vitamin C (Ascorbic acid) • Vitamin C is required for the synthesis of collagen, the intercellular "cement" that holds tissues together. • It is also a major antioxidant nutrient, preventing the conversion of nitrates from tobacco smoke, smog, and some meats into cancer-causing substances.

20. Vitamin C (Ascorbic acid) • RDA: 75 mg for women and 90 for men • Eight ounces of orange juice yields a day’s supply. • Smokers need 35 mg more. • Upper limit = 2,000 mg • More can cause diarrhea.

21. Vitamin D • Reported to improve the absorption and use of calcium and phosphorous; • Is required for bone and teeth formation; • And helps maintain a stable nervous system and normal heart action.

22. Vitamin D • RDA: 200 IU. For most people • 400 IU for people ages 51-70. • Found in fortified milk.

23. Vitamin E • Protects against cellular aging due to oxidation; • Supplies oxygen to the blood, which is then carried to the heart and other organs, thus alleviating fatigue; • Aids in bringing nourishment to cells;

24. Vitamin E • Strengthens the capillary walls and prevents red blood cells from destructive poisons; • Prevents and dissolves blood clots. • Has been used by some doctors to help in preventing sterility, muscular dystrophy, calcium deposits in blood walls, and heart conditions.

25. Vitamin E • RDA: 15 mg • Upper limit = 1,000 mg • Higher levels risk uncontrolled bleeding

26. Vitamin K • RDA = 120 micrograms for men, 90 for women. • Found in green leafy vegetables.