Vitamins - What They Do For You


Vitamins are nutrients in foods that assist essential biochemical reactions within your body. There are 13 vitamins. Four fat-soluble vitamins-- A, D, E, and K-- which your body stores up to four for months. There are nine water-soluble vitamins: C (ascorbic acid), and the B-complex vitamins--B1 (thiamin), B2 (riboflavin), B6 (pyridoxine), B12, niacin, folic acid, biotin, and pantothenic acid. Your body is able to store enough of these vitamins to last for several weeks.

VITAMINS Amount NUTRITIONAL BENEFITS

Vitamin A 5000 IU For vision, eyes, clear skin, healthy bones, hair and teeth.

Vitamin A 5000 IU (Beta Carotene) Antioxidant turns into Vitamin A when the body needs it.

Vitamin D 400 IU Calcium and phosphorus metabolism for strong bones and teeth.

Vitamin E 30 IU Prevents oxidation of proteins, fats and vitamin A, protects red blood cells.

Vitamin K ** Helps the blood clot properly.

Vitamin C 60 mg An antioxidant that is credited with building the immune system to prevent colds and illnesses, and destroying or minimizing the effects of free radicals and nitrosamines related to carcinogens.

Vitamin B-1 1.5 mg (Thiamine) For functioning of nervous system, appetite and energy.

Vitamin B2 1.7 mg (Riboflavin) For the skin, eyes and energy.

Vitamin B-3 20 mg (Niacin) For the skin, the nervous system and mental performance.

Vitamin B-5 10 mg (Pantothenic Acid) Develops acetylcholine a neurotransmitter for functioning of adrenal glands

Vitamin B-6 2 mg Helps metabolize protein and fat and is needed for red blood cells and hemoglobin synthesis.

Vitamin B-12 6 mcg For the blood, prevents pernicious anemia, and is important for healthy nervous system, directly involved in synthesis of genetic material (DNA).

Biotin 0.30 mg Metabolizes amino acids, and important hair growth.

Folic Acid 0.4 mg Red blood cell formation, metabolizes fats, amino acids, protein synthesis.

Choline ** Prevents fat accumulation in the liver. And neurotransmitter in the brain.

Inositol ** Involved in calcium mobilization.


* U.S. RDA = United States Recommended Daily Allowance as established by the Federal Food and Drug Administration (FDA)
** No U.S. RDA has been established

Strive to eat 3 to 5 servings of vegetables and 2 to 4 servings of fruits every day

The greatest sources of vitamin E are foods rich in vegetable oils, like seeds, nuts, and wheat germ.

Supplement 100 to 400 mg a day of Vitamin E

Boost antioxidants with 500 mg of vitamin C and 5 to 6 mg of beta-carotene

Vitamin E is an antioxidant, which means it helps fight damage to body cells. Vitamin E reduces free radical production and oxidation related to exercise.

Vitamins are nutrients in foods that assist essential biochemical reactions within your body. There are 13 vitamins. Four fat-soluble vitamins-- A, D, E, and K-- which your body stores up to four for months. There are nine water-soluble vitamins: C (ascorbic acid), and the B-complex vitamins--B1 (thiamin), B2 (riboflavin), B6 (pyridoxine), B12, niacin, folic acid, biotin, and pantothenic acid. Your body is able to store enough of these vitamins to last for several weeks.

Choose foods that are high in nutrition especially fresh fruits and vegetables because they provide vitamins as well as fiber and other compounds that are important to health.

Beta-carotene is a better source of Vitamin A than taking vitamin A