Vitamins You Won't Want to Skip
Affects: skin, tissue growth and regeneration, eyes, white blood cells, bone and teeth growth and mucus membranes in mouth, nose, throat, lungs.
Daily Recommended Dosage: 5,000 IU for men and 4,000 IU for women.
Whole Foods: whole milk, fat-free milk fortified with vitamin A, whole eggs, liver, beef, chicken, dark green leafy vegetables, carrots, sweet potatoes, spinach, broccoli, cantaloupe, mangos, apricots, tomato juice.
Deficiency Symptoms: teeth and gum problems, fatigue, loss of appetite, dry, scaly skin, increase susceptibility to infection, night blindness. (Vitamin A deficiency would be rare in the United States, it occurs mainly in developing countries where people are malnourished.)
Warnings: High doses of Vitamin A from supplements can cause birth defects, liver problems and reduction in bone density.
Research: A recent study found that beta-carotene along with other antioxidants and zinc may slow down macular degeneration. Your doctor will prescribe the proper vitamins if you have macular degeneration.
Affects: brain and metabolism.
Daily Recommended Dosage: 1.3 to 1.7 milligrams.
Whole Foods: Poultry, fish, pork, eggs, soybeans, oats, whole-grain foods, nuts, seeds and bananas.
Deficiency Symptoms: skin problems, anemia in adults, and convulsions in infants. Warnings: High doses of B6 may cause nerve damage.
Folic Acid Affects: developing fetus, red blood cell formation, protein metabolism, growth and cell division.
Daily Recommended Dosage: 400 micrograms.
Whole Foods: Citrus juices and fruits, beans, nuts, seeds, liver, dark green leafy vegetables (spinach, beet greens) and fortified grain products (rice, bread, cereal, pasta).
Warnings: High doses over 1500 mcg/day should be avoided as it can cause a variety of symptoms like nausea and loss of appetite.
Research: A Folic acid supplement can reduce the risk of neural tube defects in the developing fetus when taken by the mother before and during pregnancy.
Affects: red blood cells, metabolism and nerves.
Daily Recommended Dosage: 6 micrograms.
Whole Foods: Meat, fish, shellfish, poultry, eggs and dairy products.
Deficiency Symptoms: memory loss, disorientation, hallucinations, and tingling in the arms and legs.
Affects: skin, immunity to illness, healing of wounds.
Daily Recommended Dosage: 90 mg for men and 75 mg for women (and an extra 35 mg for smokers).
Whole Foods: Citrus juice and fruit, berries, tomatoes, potatoes, green and red peppers, broccoli and spinach.
Deficiency Symptoms: weakness, irritability, weight loss, bleeding gums, infection, gangrene, hemorrhaging, wounds that won’t heal. Warnings: Excess vitamin C may cause mild diarrhea.
Research: A recent study found that vitamin C along with other antioxidants and zinc may slow down macular degeneration. Your doctor will prescribe the proper vitamins if you have macular degeneration.
Affects: bone, teeth and absorption of calcium.
Daily Recommended Dosage: up to age 50: 5 micrograms, 51 – 70: 10 micrograms, after 70: 15 micrograms.
Whole Foods: Vitamin D-fortified milk, vitamin D-fortified cereal, liver, egg yolks, fish and fish liver oils. And Sunlight!
Deficiency Symptoms: bone softening.
Warnings: Prolonged use of excess Vitamin D is not recommended. Can cause kidney damage, high blood pressure, headaches, and other problems. Research: Vitamin D combined with calcium may slow bone loss and reduce fractures.
Affects: red blood cells, reproduction, aging.
Daily Recommended Dosage: 15 milligrams from food OR 22 IU from natural-source vitamin E OR 33 IU from the synthetic form.
Whole Foods: Vegetable oils, wheat germ, whole-grain products, avocados, nuts and peanut butter.
Warnings: In rare cases when Vitamin E is taken in high doses it can cause many types of symptoms including bleeding and gastrointestinal problems.
Research: A recent study found that vitamin E along with other antioxidants and zinc may slow down macular degeneration. Your doctor will prescribe the proper vitamins if you have macular degeneration. Studies have indicated that Vitamin E may slow Parkinson and Alzheimer's diseases."
Specialty Vitamins, and Diet-Supplements required for unique situations, are better provided by: Companies actively concerned with those special needs - Companies that provide More! For example: Special Services, Education, and Research.
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