Vitamin
A: Also
called Retinol
What does
it do for your body?
It keeps eyes, skin, and teeth healthy. It also protects
against
infections.
Where do you find it?
This vitamin is found in animal products such as cheese, milk, yogurt,
meat, eggs and can also be present in a different form (Beta-carotene)
which can be found in dark leafy vegetables, sweet potatoes, apricots,
etc. The rule of thumb is the brighter the color of fruit or
vegetable, the better the chances of having beta-carotene.
Recommended Dosage:
700 micrograms per day
Warning:
Vitamin A can be
toxic in large
amounts. Be cautious of dosages larger than 2,800 micrograms.
Vitamin
B6:
Also called Pyroxidine
What does it do for your
body?
It helps in the formation of red blood cells, helps in the creation of
antibodies that fight infections in the body, and also maintains
normal nerve functioning.
Where do you find it?
Beans, nuts, eggs, fish, meat, whole grains, and other fortified breads
and cereals
Recommended Dosage:
1.2-1.3 milligrams/day based on age
Vitamin
B12:
Also called Cobalamin
What does it do for your
body?
It helps in the formation of red blood cells, manages the central
nervous system, and helps in metabolism.
Where do you find it?
This vitamin is found only in animal products, and you can find it in
milk, cheese, eggs, meat, and fish. Vegans may need to
consult
with their doctor if unable to find reliable sources of vitamin B12.
Recommended Dosage:
2.4
micrograms/day
Vitamin
C:
Also called Absorbic Acid
What does it do for your
body?
It helps the body’s immune system, aids in the healing of cuts and
other wounds, keep teeth and gums healthy, helps maintain normal
connective tissue and aids in the absorption of iron.
Where do you find it?
Citrus fruits like lemons and oranges, broccoli, tomatoes, fortified
fruit juices, and dark green vegetables
Recommended Dosage:
65-75 milligrams/day
Note:
Smokers need to
add 34 mg to the recommended dosage, because Vitamin C is metabolized
more
quickly from their bodies.
Vitamin
D:
Also called the "Sunshine Vitamin"
What does it do for your
body?
It is used in the absorption of calcium, and therefore helps in the
development of strong teeth and bones.
Where do you find it?
Fortified milk, dairy products, cereals, and breads
Recommended Dosage:
5
micrograms/day (no more than 50 micrograms/day)
Warning: A
minimal amount of
this vitamin may cause rickets or “soft bones,” and a large dose of
this vitamin can cause serious health problems with your heart and
lungs.
Vitamin
E
What does it do for your
body?
It helps in the formation of red blood cells. It is also an
antioxidant that helps in DNA repair, immune function, and various
metabolic processes.
Where do you find it?
Nuts, broccoli, spinach, kiwi, mango, soybean oil, and corn oil
Recommended Dosage: 15
milligrams/day
Folic
Acid/Folate: Also called Vitamin B9
What does it do for your
body?
It helps in the breakdown of proteins. It is necessary for
red
cell production and the synthesis of DNA. It also promotes
tissue
growth.
Where do you find it?
Green leafy vegetables, dark yellow fruits and vegetables, beans, peas,
nuts
Recommended Dosage:
400
micrograms/day
*All women who
are
capable of getting pregnant should
consume this amount every day to reduce the chances of neural tube
defects in offspring.
Niacin:
(Also called Vitamin B3)
What does it do for your
body?
It helps convert food to energy in the body as well as
aids the
digestive and circulatory systems.
Where do you find it?
Nuts, some legumes, fish, eggs, poultry, and dairy products.
Recommended Dosage: 14
milligrams/day
Riboflavin:
(Also called Vitamin B2)
What does it do for your
body?
This vitamin helps release energy from carbohydrates (bread and pasta)
as well as aids in red blood cell production.
Where do you find it?
Nuts, legumes, eggs, some meats, and dairy products.
Recommended Dosage:
1.0-1.1 milligrams/day
Thiamin:
(Also called Vitamin B1)
What does it do for your
body?
It helps with the functioning of muscles and the central nervous
system. It is also used to release energy from carbohydrates.
Where do you find it?
Peas, beans, fish, some meats, dairy products, and whole grains
including whole grain pasta.
Recommended Dosage:
1.0-1.1
milligrams/day
Calcium
What does it do for your
body?
It is used to build strong teeth and bones. It also is used
by
the circulatory system and helps in the functioning of muscles like the
heart.
Where do you find it?
It's found in dairy products such as milk, cheese, and
yogurt. It
is also found
in sardines or salmon with bones. Spinach is also a good
source
of Calcium. Again,
Sources