*VITAMIN A* - Can be called retinol, retinoic acid, carotene.
recommended dosage daily: men 19+yrs old 900 ug/ ug is a microgram.
women 19+yrs old 700 ug/ day
Uses: vital for vision, particularly night vision, repairs tissue & bones, it's involved in reproduction and fetal development, helps immune system to fight of infections from bacteria & viruses.
Sources: Whole eggs, milk products, beef liver, non-fat dairy products, dark greens & rich yellow/orange fruits & veggies, especially carrots, cantaloupes, and sweet potatoes.
*VITAMIN C* - can be called absorbic acid as well.
recommended daily : men 19+ 90 mg/day
women 19+ 75 mg/day
Uses : Protects against the harmful effects of free radicals, it's an antioxidant, and assists in the formation of collagen which is important for the health of blood vessels, and gums, and the development of bones teeth and wound healing. Helps resist in infection, preventing, and treating the common colds & has been known to decrease risk of cancer, heart disease, cataracts, & other diseases.
Sources: Found in fruits & vegis. Particularly excellent sources are red bell peppers, kiwi, oranges, broccoli, strawberries, tomato juice, watermelon, potatoes, bananas, & carrots.
*VITAMIN D* - also known as calciferol, cholecal ciferol.
recommended daily: males & females 19-50 yrs 5 ug/day
males & females 51-70 yrs 10 ug/day
males & females 70+ yrs 15 ug/day
Uses: maintains levels of calcium & phosphorous in the body & in assisting in bone & teeth formation. Prevents bone deformation diseases, such as rickets i children & osteomalacia in adults. Also assists in immune function, cell growth, & fetal development, and also lowers cancer risk.
Sources: it's found synthesized in the skin upon exposure to uv rays in the sunlight. Fatty fish sources, such as cod liver oil, salmon, tuna, sardines, & mackerel, milk & some breakfast cereals that are fortified with vitamin d, egg yolks, beef liver, & swiss cheese.
*VITAMIN E* - also known as tocopherol, alpha- tocopherol.
recommended daily: males & females 19+ yrs 15 mg/day
Uses: acts as an antioxidant, scavenging for free radicals that can damage cells & contribute to cardiovascular disease & cancer, also contributes to immune function & dna repair.
Sources: found in vegi oil, salad dressings, & margarine. Especially found in wheat germ oil, fortified cereals, green leafy vegis, nuts, beans, & whole grains.
* VITAMIN K* - No other names known
recommended daily: men 19+ yrs 120 ug/day
females 19+ yrs 90 ug/day
Uses: plays an important role in blood clotting, thereby preventing hemorrhagic disease, involved in synthesis of bone proteins.
Sources: main sources are green leafy vegis, cabbage, beef liver, and found to a lesser extent in milk, eggs, meats, cereals, & other fruits & vegis.
* THIAMINE* - also known as thiamin, vitamin b1.
recommended daily: males 19+ yrs 1.2 mg/day
females 19+ yrs 1.1 mg/day
Uses: involved in obtaining energy from carbs, assists in nervous system, heart, & muscle function, and regulates appetite.
Sources: can be found in high amounts in pork, seafood, pinto beans, wheat germ, whole grains, potatoes, tomato juice, watermelon, & oranges.
*VITAMIN B12* - also known as cyanocobalamin, cobalamin.
recommended daily: males & females 19+yrs 2.4 mg/day
Uses: Helps release energy from carbs, fat, protein, and activates the metabolically active form of folate. Also prevents anemia & involved in the nervous system maintenance, blood cell formation, and bone metabolism.
Sources: found in meat, poultry, fish, eggs, milk, milk products, vitamin b12 fortified foods, such as cereals.
*PANTOTHENIC ACID* - also known as b5 or pantothenate.
recommended daily: males & females 19+ yrs 5 mg/day
Uses: helps convert food into energy as a part of co-enzyme A, and is involved in vitamin utilization. Also assists in nerve function.
Sources: found in animal & plant foods, such as beef poultry, whole grains, legumes, tomatoes, broccoli, and potatoes.
*BIOTIN* - No other known names.
recommended daily: males & females 19+ yrs 30 ug/day
Uses: Involved in the release of energy of carbs, fat & protein. Assists in fatty acid synthesis, essential in gluconeogenesis, the breakdown of protein for energy during starvation. Part of the vitamin b utilization.
Sources: found in a very wide spread in foods, particularly abundant in egg yolk, meat, fish, soybeans, dairy, whole grains, & dark leafy greens & vegis. Also synthesized in the GI tract by intestinal microorganisms, but not enough to be the soul source.
*CHOLINE* - no other names known.
recommended daily: males 19+ yrs 550 mg/day
females 19+ yrs 425 mg/day
Uses: structural component of the phosphatidylcholine, which is essential for the structure of cell membranes and involved in the production of acetylocholine, a neurotransmitter.
*RIBOFLAVIN* - also known as vitamin b2,
recommended daily: males 19+ yrs 1.3 mg/day
females 19+ yrs 1.1 mg/day
Uses: Required for the release of energy from carbs, fat & protein for use in the body. Also involved in iron transport and metabolism and also plays a role in the mucous membranes and skin functions.
Sources: best source is dairy products, and also found in whole wheat grains, cereal products, dark leafy vegis, liver, beef, lamb, eggs, & nutritional yeast.
*NIACIN* - also known as nicotinic acid, nicotinamide, & niacinamide.
recommended daily: males 19 yrs 16 mg/day
females 19+ yrs 14 mg/day
Uses: releases energy from carbs, protein, & fat in food, involved in maintenance of mucous membranes, skin & the GI tract system. Assists in nerve function & blood circulation and regulated appetite, prevents pellagra, a disease that causes diarrhea, dermatitis, dementia, and even death.
Sources: found in meat, liver, poultry, fish, beans, nuts, whole grains, peas, mushrooms, asparagus & green leafy vegis.
*VITAMIN B6* - also known as pyridoxine, pyridoxal, pyridoxmine.
recommended daily: males 19-50 yrs 1.3 mg/day males 51+yrs 1.7 mg/day
females 19-50 yrs 1.3 mg/day females 50+ yrs 1.5 mg/day
Uses: part of carbs & protein metabolism and assists in formation of the vitamin niacin from tryptophan, involved in immune & nervous system function. Prevents anemia by playing a part in iron transport & metabolism. Also maintains normal homo-cysteine levels, thereby reducing risk of heart disease.
Sources: found in meats, fish, poultry, beans, eggs, potatoes, some fruits & vegis, like watermelon and bananas.
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