Vitamin B6
Vitamin B6 (PYRIDOXINE) Recommended Dietary Intakes men – 1.0 – 1.9 mg; women – 0.8 – 1.1 mg; Pregnant women – add 0.1 mg This Vitamin Is Essential For: immune function nerve-impulse transmission (especially in the brain) energy metabolism red blood cell synthesis. premenstrual syndrome – water retention. This vitamin is part of more functions […]
Zinc
Zinc Recommended Dietary Intakes adults – 12 mg; pregnant women – 16 mg This Mineral Is Essential For: production of genetic material. energy production bone development and growth; wound healing. the liver’s ability to remove toxic substances such as alcohol from the body. immune function. regulation of heart rate and blood pressure. healthy brain, teeth, […]
Vitamin K
Vitamin K (MENADIONE, PHYTONADIONE) This Vitamin Is Essential For: bone formation kidney and liver functioning blood clotting Sources Spinach, asparagus, cabbage, brussels sprouts, cauliflower, broccoli, turnip greens, or other dark leafy vegetables, beef, liver; green tea; cheese, egg yolks, and oats. Comments If you take antibiotics, you may need to eat more of the above […]
Vitamin E
Vitamin E Recommended Dietary Intakes Men – 10 mg alpha TE Women – 7 mg alpha TE This Vitamin Is Essential For: immune system, endocrine system, and sex glands. antioxidant, it may prevent cancer and heart disease. atherosclerosis and improves circulation. accelerates wound healing. protects lung tissue from inhaled pollutants. may reduce risk for heart […]
Vitamin D
Vitamin D (CHOLECALCIFEROL, ERGOCALCIFEROL) This Vitamin Is Essential For: healthy bones and teeth. normal muscle contraction. nerve function. prevents rickets. psoriasis. some cancers. Sources Fatty fish such as herring, salmon, and tuna, dairy products, eggs, summer sun, breakfast cereals, and infant formulas are fortified with vitamin D. Comments The vitamin D we receive from food […]
Vitamin C (ASCORBIC ACID)
Vitamin C (ASCORBIC ACID) Recommended Dietary Intakes Men – 40 mg; Women – 30 mg Pregnant women – 60 mg This Vitamin Is Essential For the production of collagen. the healing of wounds, burns, bruises and broken bones. immune and nervous system. rheumatoid arthritis. prevention of heart disease. help prevent some forms of cancer. potential […]
Vitamin B12 (COBALAMIN)
Vitamin B12 (COBALAMIN) Recommended Dietary Intakes Adults – 2 mcg; Pregnant women – add 0.1 mcg This Vitamin Is Essential For… converting fats, carbohydrates, and protein into energy, assisting in the synthesis of red blood cells. producing the genetic materials. amino acid and fatty acid metabolism healthy nerves, blood cells, skin and hair growth. proper […]
Vitamin B9 (Folic Acid)
Folic Acid Recommended Dietary Intakes Men – 200 mcg Women – 200 mcg This Vitamin Is Essential For… the maintenance and production of energy. formation of red blood cells. healthy hair, skin and nails. nervous system. a healthy pregnancy. mental health. Sources Liver, kidneys, beef, poultry, oily fish, cheese, avocados, beans, beets, celery, eggs, milk, […]
Vitamin B5 (PANTOTHENIC ACID)
Vitamin B5 (PANTOTHENIC ACID) Recommended Dietary Intakes 3 – 7 mg is considered adequate. This Vitamin Is Essential For: converting food to energy – stamina. building red blood cells making bile the nervous system. immune system – the healing of wounds (as a topically applied cream). Sources Organ meats, poultry, salmon and other salt water […]
Vitamin B3 (NIACIN)
Vitamin B3 (NIACIN) Recommended Dietary Intakes Men – 16 – 19 mg Women – 11- 13 mg Pregnant women – add 2 mg This Vitamin Is Essential For… releases energy from food. build red blood cells. circulation – it dilates blood vessels. skin, nerves, and blood vessels support the digestive system. mental health and memory. […]