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