Healthy Living Magazine

Your Guide To Essential Vitamins And Why You Need Them

By Slherrmann
Your Guide To Essential Vitamins And Why You Need ThemMerry 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)
Your Guide To Essential Vitamins And Why You Need ThemSources~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)
Your Guide To Essential Vitamins And Why You Need ThemSources:
  • 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)
Your Guide To Essential Vitamins And Why You Need ThemSources:
  • 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)
Your Guide To Essential Vitamins And Why You Need ThemSources:
  • 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)
Your Guide To Essential Vitamins And Why You Need ThemSources~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)
Your Guide To Essential Vitamins And Why You Need ThemSources~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)
Your Guide To Essential Vitamins And Why You Need ThemSources~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
Your Guide To Essential Vitamins And Why You Need ThemSources:
  • 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)
Your Guide To Essential Vitamins And Why You Need ThemSources:
  • 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)
Your Guide To Essential Vitamins And Why You Need ThemSources:
  • 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)
Your Guide To Essential Vitamins And Why You Need ThemSources:
  •  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)
Your Guide To Essential Vitamins And Why You Need ThemSources:
  • 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

Your Guide To Essential Vitamins And Why You Need Them

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