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Nutrition and Fitness » How much vitamins will I need?

Vitamin A:  It is a fat-soluble vitamin, plays an important role in bone growth, healthy hair, healthy skin, reproduction, immune function, hormone synthesis and regulation, and vision.

   Daily requirements- men: 1000 mcg women: 800 mcg children: 500-700 mcg lactating women: 1200 mcg.

   Source: liver, whole milk, eggs, carrots, sweet potato, mango, broccoli, pumpkin, liver etc.

   Deficiency: night blindness, dry skin, poor bone growth, and weak tooth enamel, stunted growth.

   Over dose: loss of appetite, headache, cracks at mouth and nose corners, jaundice.

Vitamin B1 (thiamin):
it is a water soluble vitamin, plays an important role in converting carbohydrate to energy molecules and functioning of the heart, muscles, nervous system.

    Daily requirements- men: 1.2 mg women: 1-1.1 mg children: 0.6-0.9 mg lactating women: 1.5 mg.

   Source: Guava, orange, pineapple, grapes, peas, ground nut, beans, oats, chicken, mutton, milk, salmon fish etc.

   Deficiency:  Beriberi, heart failure, edema, anorexia, indigestion, fatigue, seizures.

   Over dose:  Anaphylaxis.

Vitamin B2 (riboflavin): it is a water soluble vitamin, plays an important role for body growth, reproduction and red blood cells production.

   Daily requirements- men: 1.3 mg women: 1.1 mg children: 0.6-0.9 mg lactating women: 1.5 mg.

   Source:  Banana, grapes, avocado, broccoli, beans, almonds, eggs, chicken, cheese, yogurt etc.

   Deficiency:  Glossitis, cracking of lips and nose ends, cataracts, burning, seborrheic dermatitis.

   Over dose:  none

Vitamin B3 (niacin): it is a water soluble vitamin, plays an important in functioning of the digestive system, skin, and nerves.

   Daily requirements- men: 16 mg women: 14 mg children: 10-15 mg lactating women: 18 mg.

   Source:  Avocado, dates, peach, mango, corn, mushrooms, peas, barley, pea nuts, chicken, beef, pork etc.

   Deficiency:  Diarrhea, dementia, mouth ulcers, depression, nausea, scaly skin.

   Over dose:  High blood sugar, liver damage, irregular heart beat.

Vitamin B5 (pantothenic acid):
it is a water soluble vitamin, plays an important for the metabolism of food and as well as secretion of hormones.

   Daily requirements- men: 5 mg women: 6 mg children: 2-4 mg lactating women: 7mg.

   Source:  Grapes, guava, gooseberries, dates, broccoli, mushrooms, oats, rye, chicken, eggs, yogurt etc.

   Deficiency:  hypoglycemia, fatigue, reduced growth rate, skin lesions.

   Over dose:  none.

Vitamin B6 (pyridoxine): it is a water soluble vitamin, plays an important role to maintain normal nerve function and formation of red blood cells.

   Daily requirements- men: 1.3-1.7 mg women: 1.3-1.7 mg children: 0.6-1.3 mg lactating women: 2 mg.

   Source:  Grapes, banana, broccoli, carrots, green pepper, cereals, chicken, salmon fish etc.

   Deficiency:  Depression, nervousness, anemia, seizures, mouth ulcers.

   Over dose:  Dermatological lesions.

Vitamin B9 (folic acid):
it is a water soluble vitamin, plays an important in the synthesis of DNA and also involved in maintaining normal brain function.

   Daily requirements- men: 400 mcg women: 400 mcg children: 150-300 mcg lactating women: 600 mcg.

   Source:  Avocados, papayas, oranges, spinach, broccoli, peanuts, rye, cheddar, eggs, cheese, etc.

   Deficiency:  low birth weight, megaloblastic anemia, neural tube defects.

   Over dose:  none.

Vitamin B12 (cobalamine): it is a water soluble vitamin, plays an important to produce red blood cells and DNA and reduces levels of homocysteine.

   Daily requirements: men: 2.4 mcg women: 2.4 mcg children: 0.9-2.4 mcg lactating women: 2.6-2.8 mcg.

   Source:  Avocados, papayas, oranges, pineapple, spinach, broccoli, oats, rye, salmon, yogurt, cheese etc.

   Deficiency:  pernicious anemia, megaloblastic anemia, elevated homocystenine levels.

   Over dose:  none.

Vitamin C:
it is a water soluble vitamin, plays an important in the growth and repair of tissues in all parts of body and maintenance of bones, teeth, gums, ligaments and blood vessels.

   Daily requirements: men: 90 mg women: 75 mg children: 50 mg lactating women: 95 mg.

   Source:  Citrus fruit, green peppers, potatoes, spinach, parsley, cabbage, broccoli, tomatoes, yogurt, goat milk etc.

   Deficiency:  Scurvy, anemia, shortness of breath, fatigue, painful joints, nosebleeds, gastrointestinal problems, gallstones, dermatitis, chronic gingivitis.

   Over dose:  Abdominal cramps, bleeding gums, frequent infection, diarrhea, insomnia, osteoporosis.

Vitamin D: it is a fat soluble vitamin, plays an important role in the absorption of calcium and phosphorus in the body, as well as for the development and bone health, cartilages and teeth.

   Daily requirements: men: 5-10 mcg women: 5-10 mcg children: 5 mcg.

   Source:  Sun light, eggs, fish fat, mushrooms, chicken, cheddar, butter etc.

   Deficiency:  Defective in bone formation.

   Over dose:  Anorexia, nausea, vomiting, bone pain, fever, thirst and drowsiness.

Vitamin E: it is a fat soluble vitamin, plays an important role in protecting cell structure, reproduction, respiration and synthesis of red blood cells.

   Daily requirements: men: 10 mg women: 8mg children: 6-10 mg.

   Source:  Green leafy vegetables, vegetable oils, papaya, mango, blue berries, almonds cereal, fish, milk, eggs, nuts etc.

   Deficiency:  neurological disorders, anemia, premature infants, defects in absorption.

   Over dose:  upset stomach, interfere with Vitamin K absorption.

Vitamin K: it is a fat soluble vitamin, plays an important in blood clotting, bone health and regulates blood calcium levels.

   Daily requirements- men: 70-80 mcg women: 60-65 mcg children: 30-40 mg.

   Source:  Grapes, plum, mango, spinach, green leafy vegetables, broccoli, tomatoes, olive oil, egg yolk etc.

   Deficiency:  uncontrolled bleeding.

   Over dose:  Hemolytic anemia, jaundice.

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