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Vitamins Chart: Key Vitamin Functions, Sources and Generally Recommended Doses

Essential Vitamins and Minerals - Plus Rich Sources and Recommended Daily Intakes

Vitamins
Nutrient Body Function Rich Sources Recommended Daily Dose     
A

(Alpha-carotene, Beta-carotene and Retinol are of this family)
Helps cell reproduction and growth; promotes eye development and vision and prevents night blindness; builds healthy skin and hair; maintains the integrity of mucous membrane, providing resistance to infections; supports bone growth and fat metabolism. Helpful against measles and acne. Richly available in many fruits, vegetables and nuts and animal sources: tomatoes, cantaloupes, watermelon, oranges, mangoes, peaches, blackberry, pawpaw, spinach, sweet potatoes, apricot, carrots, avacado, broccoli, green pepper, pumpkin seeds, almonds, meat, eggs, fish liver oils, milk, sunflower seeds, etc 5000 IUs - M
4000 IUs - F
B1
(thiamine)
Plays an important role in energy production by helping the conversion of carbohydrates to energy (deficiency could result in fatigue and weakness). Supports heart, muscle and nervous system functions, boosting muscle coordination and brain development. Helps sustain appetite and proper digestion. Available in whole grain cereals, beans, peanuts, legumes, avacado, watermelon, brewer's yeast, wheat germ, peas, etc. Generally safe.

1.5mg - M
1.0mg - F
B2
(Riboflavin)
B2 promotes proper development and growth, helping bone, muscle and nerve tissues. Supports red cell production and helps metabollism. It's allso credited with homone regulating functions. Liver, fish, milk, egg white, avacado, lean meat, spinach, greens, musgrooms, wheat germ. 1.3mg - M
1.1mg - F
B3
(Niacin)
Supports enzymes that metabolise food, helping convert carbohydrates and fats to energy. Promotes healthy skin and nerve function. Peaches, tomatoes, chicken, lean meat, whole grain cereals, babanas, watermelon, avacado, sweet potatoes, yeast, kale, salmon, peanuts, chestnuts, broccoli, almond, green pepper, carrots, tuna, legumes. 16mg - M
14mg - F
B5
(pantothenic acid)
Boosts the metabolic process, promotes the production of adrenal homones and antibodies as well as chemicals that regulate nervous function. Believed to also help production of good cholesterol. Eggs, chicken, carrots, potatoes, oranges, bananas, avacado, corn, soybeans, sweet potatoes, broccoli, whole grain cereals, legumes. 2.5 - 5mg
B6 B6 also has metabolism support function, helping conversion of proteins, fats and carbohydrates. It promotes enzymes functions and helps the production of new red cells. It's helpful for brain and central nervous system development. chicken, fish, watermelon, avacados, eggs, carrots, soybeans, walnut, peanuts, bananas potatoes, rice, pork, liver,peas, oats. 1.3 - 1.8mg - M
1.1 - 1.5mg - F
B9
(folate and floic acid)
Helps the body build red blood cells and supports the synthesis of genetic material (DNA). It's a part of the spinal fluid and helps brain function. Promotes embryonic development and is a preventive measure against neural tube (birth) defects. Usually prescribed for pregnant women. Tomatoes, blackberry, orange, strawberry, liver, poultry, carrots, onions, legumes, yeast, kidney, beans, potatoes, green pepper, avacado, peanuts, chestnuts, bananas, pumpkin seeds. 180-200mg - M
150-180mg - F
B12 Supports red blood cell production (used as treatment against pernicious anemia) and boosts the metabolic process. Believed to promote the balance of the central nervous system. Kidney, eggs, liver, dairy. No significant plant source. 2.0 - 2.5mcg
C
(ascorbic acid)
An important antioxidant, helping rid the body of free radicals and slowing cell damage and aging and possiblly chronic ailments. Is an antiviral agents and promotes healing of wounds, gum and bones. Help callogen (cell-binding tissue) production. Promotes the absorption of iron and calcium and strengthens the blood vessels. Also helps prevent infections.    
D Principally, promotes the absorption of calcium as well as magnesium and phosphorus, helping build healthy bone system and teeth.    
E Another antioxidant protecting body tissue. Promotes red blood cell production and protects cell membranes. Preserves fatty acids and even vitamin A from oxidation. Smoothens body tissue hence helpful with wrinkles.    
K Major role in promoting blood clotting. May help regulate blood calcium.    
Minerals
Calcium Major foundation for strong bones and teeth. Helps blood clothing. Believed to help the nervous system, muscles and even heart.    
Copper Promotes iron absorption and helps build healthy bones, muscles and blood vessels. Helps develop-ment of connective tissue and nerve fibres. Also thought to help build red blood cells.    
Chromium Mainly supports glucose metabolism.    
Flouride For teeth development. Much-needed at enfancy.    
Iron Needed for red blood cells development; also for oxygen supply to body cells to ensure energy and cell growth. Also supports immune system and development of nones and teeth.    
Manganese Beleived to support bone formation. Also in some enzymes that promote metabolism.    
Magnesium Promotes energy releasing enzymes and helps build strong bones. Also muscle function and contraction and some homone functions benefit from it. Believed to help stabilise blood pressure.    
Phosphorus Works with calcium to build healthy bones and teeth. Supports metabolism and energy generation. Is also part of the cell membrane and promotes cell balanace and function. Helpful for nerve and muscle functions.    
Potasium Promotes body fluid balance. Helps stabilise the blood pressure. Maintains cell integrity, supporting nerve and muscle function.    
Selenium Antioxidant with body tissue protection function - fighting free radical damage to body cells.    
Zinc Builds immune function and present in various enzymes that promote metabolism. Supports sexual develop-ment and normal growth.    

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