Friday, June 24, 2011

Your Guide To Essential Vitamins And Why You Need Them

Merry Friday everyone!

Today we are going to go even deeper into essential vitamins; what sources they come from, what your body needs them for, and any warnings.........


~Peace~









Guide To Essential Vitamins





Vitamin A (retinol & beta carotene)




Sources~Occurs as retinol in animal sources such as
  • Fish Oil
  •  Egg Yolk
...and as beta carotene in:

  • Yellow/Orange veggies and fruit

 Needed For:
  • Night Vision
  • Immune System
  • Healthy Skin
  • Healthy Cell Renewal
  • Antioxidant Action

Warnings~Retinol is toxic in high doses-avoid during pregnancy-(beta carotene is safe)


Recommended Daily Allowance:
  • Children-4yrs to 6yrs, about 2500mg increasing to 3300mg by age 7-10
  • Adults-500mcg (retinol equivalents)
  • Pregnancy-Do not exceed 3000mcg retinol or beta carotene






Vitamin B1 (thiamine)



Sources:
  • Wholegrains
  • Peanuts
  • Pork
  • Yeast Extract
  • Bacon
  • Bran Flakes
  • Sunflower Seeds

Needed For:
  • Growth
  • Energy Production
  • Digestion
  • Nervous System
  • Combating Depression

Warnings~None


Recommended Daily Allowance:
  • Children-0.5mg-0.9mg suggested
  • Adults-1.2mg-1.4mg
  • Pregnancy-1.4mg suggested





Vitamin B2 (riboflavin)



Sources:
  • Almonds
  • Lamb's Liver
  • Cheese
  • Eggs
  • Goat's Milk Cheese
  • Seaweed
  • Liver Pate`


Needed For:
  • Release of energy from protein, fats and carbs
  • Healthy hair, skin, nails and eyes

Warnings~Not toxic, but high doses may cause loss of other B vitamins


Recommended Daily Allowance:
  • Children-0.8mg-1.2mg suggested
  • Adults-1.2mg-1.7mg
  • Pregnancy-Extra may be needed, ask your doctor






Vitamin B3 (niacin)



Sources:
  • Nuts
  • Wheat
  • Peanut Butter
  • Potatoes
The body can make its own vitamin B3 from the amino acid tryptophan


Needed For:
  • Enhanced brain function
  • Healthy skin
  • Digestive tract
  • Balance of blood sugar and cholesterol

Warnings~Doses over 50mg per day can affect blood pressure and damage the liver


Recommended Daily Allowance:
  • Children-5mg-10mg suggested
  • Adults-18mg-20mg
  • Pregnancy-consult with your doctor






Vitamin B5 (pantothenic acid)



Sources~Extra supplies can be synthesized in the body. Also available from:
  • Pig's Liver
  • Nuts
  • Wheat Germ
  • Pulses (legumes)
  • Eggs

Needed For:
  • Energy Production
  • Fat Metabolism
  • Antistress Hormones
  • Skin, nerves, brain, muscles

Warnings: None

Recommended Daily Allowance:
  • Children-3mg-7mg suggested
  • Adults-7mg-10mg
  • Pregnancy-consult doctor






Vitamin B6 (pyridoxine)



Sources~The body can synthesize extra supplies of B6. Also found in:
  • Pork
  • WheatGerm
  • Eggs
  • Liver
  • Cabbage

Needed For:
  • Immune System
  • Cell Renewal
  • Healthy Skin
  • Balancing hormones in women
  • Digestion

Warnings: High doses of vitamin B6 can cause neurological damage


Recommended Daily Allowance:
  • Children-0.5mg-1mg suggested
  • Adults-1.6mg-2mg
  • Pregnancy-Extra may be needed; consult doctor






Vitamin B12 (cobalamin)



Sources~Animal sources such as:
  • Oily Fish
  • Eggs
  • Liver
  • Cheese
  • Seaweed

Needed For:
  • Production of red blood cells
  • Energy
  • Appetite
  • Nervous System (particularly children)

Warnings: None


Recommended Daily Allowance:
  • Children-0.3mcg-3mcg
  • Adults-1.5mcg-3mcg
  • Pregnancy-Extra may be needed; consult your doctor






Folic Acid



Sources:
  • Deep Green Leafy Vegetables
  • Carrots
  • Liver
Intestinal bacteria can also manufacture its own supply


Needed For:
  • Protecting Nervous System of Fetus
  • Appetite
  • Digestion
  • Preventing Anemia

Warnings: Folic acid supplements can be dangerous if taken with epilepsy medication


Recommended Daily Allowance:
  • Children- 50mcg-150mcg suggested
  • Adults-200mcg
  • Pregnancy-400mcg






Vitamin C (ascorbic acid)




Sources:
  • Fresh fruit and vegetables
  • Citrus Fruits
  • Peppers
  • Kale
  • Red Cabbage
  • Broccoli
  • Corn

Needed For:
  • Production of Collagen
  • Wound Healing
  • Healthy Skin
  • Immune System
  • Hormone Production

Warnings: Excess can cause diarrhea. High doses reduce effectiveness of contraceptive pill


Recommended Daily Allowance:
  • Children-25mg-35mg suggested
  • Adults-40mg-45mg
  • Pregnancy-Higher doses recommended






Vitamin D (calciferol)



Sources:
  • Sunlight
  • Mackeral
  • Tuna
  • Herring and other oily fish
  • Eggs
  • Milk
  • Cheese
  • Bran Flakes

Needed For:
  • Retaining calcium for healthy bones and teeth
  • Blood clotting
  • Nervous system
  • Muscles

Warnings: High doses (1250mcg) of the vitamin are potentially toxic-consult your doctor


Recommended Daily Allowance:
  • Children-5mcg-10mcg suggested
  • Adults-10mcg
  • Pregnancy-extra may be needed-consult your doctor








Vitamin E (tocopherol)



Sources:
  •  Vegetable oils such as sunflower and safflower
  • Nuts
  • Seeds
  • Whole grains
  • Brazil nuts
  • Sun-dried tomatoes

Needed For:
  • Antioxidant action, protects the cells from damage
  • Preventing blood clots
  • Fertility
  • Healthy skin

Warnings: Can interfere with anticoagulant (blood thinner) medication and insulin


Recommended Daily Allowance:
  • Children-0.3mg suggested
  • Adults-3mg-4mg
  • Pregnancy-extra may be needed-consult your doctor






Vitamin K (phylloquinone)



Sources:
  • Leafy vegetables
  • Cheese
  • Liver
Can be produced in the intestines


Needed For:
  • Control of blood clotting
  • Healthy bones and teeth

Warnings: Can interfere with anticoagulant medication


Recommended Daily Allowance:
  • Children-varies with age-consult with your pediatrician
  • Adults-65mcg for women-80mcg for men
  • Pregnancy-65mcg



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