Vitamin A (Retinol)
General Information:
- Fat-soluble vitamin
- Forms: Retinol (animal sources) and Carotenoids (plant sources)
- Daily Requirements: – Men: 900 mcg RAE – Women: 700 mcg RAE – Pregnancy: 770 mcg RAE
- Storage: Liver stores 80-90% of body’s vitamin A
Health Benefits:
- Essential for night vision and color vision
- Maintains healthy immune system
- Supports skin and mucous membranes
- Promotes proper growth and development
- Assists in reproductive health
Rich Food Sources:
- Animal Sources (Retinol): – Beef liver (6,582 mcg/3 oz) – Eggs (80 mcg/large egg) – Dairy products – Fish oils
- Plant Sources (Beta-carotene): – Sweet potatoes (1,403 mcg/½ cup) – Carrots (459 mcg/½ cup) – Spinach (573 mcg/½ cup) – Mango (112 mcg/fruit)
Deficiency & Excess:
- Deficiency Symptoms: – Night blindness – Dry eyes – Impaired immunity – Rough, dry skin
- Excess Risks: – Nausea – Blurred vision – Headaches – Bone pain
B Complex Vitamins
B1 (Thiamin)
Function:
- Energy metabolism
- Nerve function
- Muscle contraction
Sources:
- Whole grains
- Legumes
- Nuts
- Fortified cereals
Daily Needs:
- Men: 1.2 mg
- Women: 1.1 mg
- Pregnancy: 1.4 mg
Deficiency Signs:
- Beriberi
- Weakness
- Fatigue
- Psychosis
B12 (Cobalamin)
Function:
- Red blood cell formation
- DNA synthesis
- Neurological function
- Brain health
Sources:
- Meat and poultry
- Fish
- Eggs
- Dairy products
- Fortified plant-based foods
Daily Needs:
- Adults: 2.4 mcg
- Pregnancy: 2.6 mcg
- Lactation: 2.8 mcg
Deficiency Signs:
- Anemia
- Fatigue
- Memory problems
- Depression
- Nerve problems
Vitamin C (Ascorbic Acid)
General Information:
- Water-soluble vitamin
- Cannot be stored in body
- Daily Requirements: – Men: 90 mg – Women: 75 mg – Smokers: +35 mg – Pregnancy: 85 mg
- Sensitive to heat and light
Health Benefits:
- Powerful antioxidant
- Boosts immune system
- Essential for collagen production
- Enhances iron absorption
- Promotes wound healing
- Supports cardiovascular health
Rich Food Sources:
- Citrus fruits: – Oranges (70 mg/medium) – Grapefruit (88 mg/medium) – Lemons (31 mg/fruit)
- Vegetables: – Bell peppers (95 mg/½ cup) – Broccoli (51 mg/½ cup) – Brussels sprouts (48 mg/½ cup)
- Berries: – Strawberries (85 mg/cup) – Blackberries (30 mg/cup)
Deficiency & Excess:
- Deficiency Symptoms: – Scurvy – Weakened immunity – Slow wound healing – Fatigue
- Excess Symptoms: – Diarrhea – Nausea – Stomach cramps – Kidney stones risk
Vitamin D (Calciferol)
General Information:
- Fat-soluble vitamin
- Can be produced by skin when exposed to sunlight
- Daily Requirements: – Ages 1-70: 600 IU – Ages 70+: 800 IU – Pregnancy: 600 IU
- Forms: D2 (ergocalciferol) and D3 (cholecalciferol)
Health Benefits:
- Calcium absorption and bone health
- Immune system function
- Muscle function
- Cell growth regulation
- Inflammation reduction
- Mood regulation
Sources:
- Natural Sources: – Sunlight exposure – Fatty fish (salmon, mackerel) – Fish liver oils – Egg yolks – Mushrooms exposed to UV light
- Fortified Foods: – Milk and dairy products – Orange juice – Cereals – Plant-based milk alternatives
Deficiency & Excess:
- Deficiency Risks: – Rickets in children – Osteomalacia in adults – Muscle weakness – Depression – Impaired immunity
- Excess Risks: – Hypercalcemia – Kidney problems – Heart issues – Confusion
Vitamin E (Tocopherol)
General Information:
- Fat-soluble antioxidant
- Eight different forms (alpha-tocopherol most active)
- Daily Requirements: – Adults: 15 mg – Pregnancy: 15 mg – Lactation: 19 mg
Health Benefits:
- Powerful antioxidant protection
- Immune system support
- Cell membrane maintenance
- Skin health promotion
- Blood vessel dilation
- Prevention of blood clots
Rich Food Sources:
- Vegetable Oils: – Wheat germ oil (20.3 mg/tbsp) – Sunflower oil (5.6 mg/tbsp) – Almond oil (5.3 mg/
Tags
# vitamin
