The Importance of Vitamins

Vitamins are organic compounds in food that are needed in your body in very small amounts for growth and to maintain good health. Vitamins and minerals are essential in regulating various body activities. Vitamins are required in our diets in only small amounts. Taking more than a recommended dose of a vitamin or mineral is not better for you. It can actually harmful for your body.

Vitamin A
Function: Vitamin A helps fight infections and is essential for healthy skin. It aids in the formation of teeth and bones. Vitamin A also promotes growth and repair of body tissue and helps to maintain good eyesight.
Which Foods Contain Vitamin A: Carrots, cantaloupe, peaches, tomatoes, dairy products, fish liver oils
Recommended Daily Intake: Women should consume 800mcg and men should consume 1000mcg

Vitamin B1 (Thiamin)
Function: Vitamin B1 helps promote growth and muscle tone and it aids in the proper functioning of the heart, muscles and nervous system. * New research has shown that taking vitamin B1 supplements may prevent or slow the onset of Alzheimer’s disease. *
Which Foods Contain Vitamin B1: Potatoes, peas, egg yolk, oranges and some breakfast cereals
Recommended Daily Intake: Women should consume 1.1mcg and men should consume 1.2mcg

Vitamin B2 (Riboflavin)
Function: Vitamin B2 helps maintain good vision and healthy hair, skin and nails. It also assists in the formation of antibodies and red blood cells. Also plays a role in metabolism.
Which Foods Contain Vitamin B2: Dark green, leafy vegetables, diary products and meat
Recommended Daily Intake: Women should consume no more than 1.2mg and men should not consume more than 1.3mg

Vitamin B3 (Niacin)
Function: Vitamin B3 reduces cholesterol levels in the blood. It helps to maintain healthy skin and digestive system. It also helps improve circulation and energy levels.
Which Foods Contain Vitamin B3: Lean meats, poultry, fish, peanuts and yeast
Recommended Daily Intake: Women should consume 14mg and men should consume 16mg

Vitamin B5 (Pantothenic Acid)
Function: Vitamin B5 helps ensure the body’s growth and helps fight infection. It also helps the body’s resistance to stress and it builds cells
Which Foods Contain Vitamin B5: Peanuts, pecan nuts, walnuts and dried fruit
Recommended Daily Intake: Adults should consume 10mg daily

Vitamin B6 (Pyridoxine)
Function: Vitamin B6 supports the central nervous system and helps maintain healthy skin
Which Foods Contain Vitamin B6: Meats, whole grains, bananas, eggs, milk,leafy green vegetables
Recommended Daily Intake: Women should consume 1.6mg and men should consume 2mg of Vitamin B6 daily.

Vitamin B12 (Cobalamin)
Function: Vitamin B12 helps prevent anemia by regenerating red blood cells and it helps maintain a healthy nervous system
Which Foods Contain Vitamin B12: Muscle meats fish, diary products, liver and kidneys
Recommended Daily Intake: Women should consume 1.6mg while men need 2mg of Vitamin B12 daily.

Folic Acid
Function: It promotes the reproduction of body cells and aids in formation of red blood cells and bone marrow.
Which Foods Contain Folic Acid: Beans, green vegetables and fortified breakfast cereals
Recommended Daily Intake: Adults should consume 200mcg daily. Pregnant women or women who are trying to get pregnant should take 400mcg in supplement form daily.

Vitamin C
Function: Vitamin C is essential for healthy teeth, gums and bones. It helps heal wounds, fractures and scare tissue. It also helps build resistance to infections and assists in the prevention and treatment of the common cold.
Which Foods Contain Vitamin C: Papaya, guava, berries, rose hips, broccoli, kiwi fruit, citrus fruit such as oranges, lemons, strawberries, cabbage, green peppers and cauliflower.
Recommended Daily Intake: Women should consume 1.6mg and men should consume 2mg

Vitamin D
Function: Vitamin D is important in helping the body use and absorb calcium and phosphorous. It promotes strong bones and teeth and supports the nervous system. *Some studies have found that it helps prevent osteoporosis.*
Which Foods Contain Vitamin D: Fatty fish, tuna, trout, eggs and cheese
Recommended Daily Intake: Adults 10mcg

Vitamin E
Function: Vitamin E helps supply oxygen to the blood and prevents blood clots and slows down cellular aging. Some studies have some that it decreases symptoms of premenstrual syndrome and certain types of breast decease.
Which Foods Contain Vitamin E: Sunflower oil, sunflower seeds, nuts, sweet potatoes and dark green vegetables
Recommended Daily Intake: For optimal health 80 mg daily is recommended, but you only need 24mg

**** The decision to take a supplement should not be made randomly. It is best to seek advice from your physician or consult with a registered dietitian ****