Vitamins are a collection of things that are required for normal cell function, increase, and growing. The 13 important vitamins your body requirements do vitamins A, C, D, E, K, and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), peroxide (B6), biotin (B7), folate (B9) and cobalamin (B12).

Vitamins are arranged into two categories:

  • Fat-soluble vitamins are saved in the body’s fatty tissue. The four fat-soluble vitamins are vitamins A, D, E, and K. Those vitamins are adapted more quickly by the body in the bearing of dietary fat.
  • There remain nine water-soluble vitamins. Others are not stored in the body. Any leftover water-soluble vitamins transmit the body throughout the urine. Although the body stores a small supply of these vitamins, they become to be taken on a daily basis to check shortage in the body. Vitamin B12 is a single water-soluble vitamin that can be collected in the liver for several years.

Remarkable “vitamin-like factors” are more needed by the body such as:

  • Choline
  • Carnitine

Vitamin A

What is Vitamin A?

Vitamin A is an essential factor to promote growth and health. It is an important nutrient for maintaining normal vision, helps the healthy growth of cells and tissues in the body, enhances resistance to infectious diseases, and can promote normal growth of teeth and bones. Also, it can prevent encephalitis, sinusitis, pneumonia, gray hair, whiteheads, and dry skin.

Since vitamin A is a fat-soluble substance, it should be carefully selected to avoid excessive consumption. The main sources of vitamin A are liver, egg yolk, milk, cod liver oil, green vegetables, and fruits, such as cabbage, carrot, spinach, tomato, sweet potato, papaya, mango, etc.

Recommended daily dosage The recommended daily dosage

for adult males is about 5,000 IU (international unit), and 4,000 IU for adult females.

Intake and problems

Lack of adequate vitamin A can cause night blindness, dry epithelial tissue, keratinization, dry eye disease, reduced Immunity, nervousness, neurasthenia, bones unable to grow normally, damaged teeth and gums, etc. However, the ingestion of multivitamin A can cause headaches, hair loss, and abnormal bone.

Foods rich in vitamin A

 
Portion
With Vitamin A
meat
Beef liver 3 oz
45,000IU
Fruits and vegetables
1/2 cup of sweet potatoes
14,000IU
 
One carrot
10,125IU
 
1/2 cup of spinach
1,875IU
Dairy products
egg
475IU
 
A glass of milk
375IU

Vitamin B1

What is vitamin B1?

Vitamin B1 is a water-soluble vitamin that has the effect of preventing and treating neuritis and beriberi, can promote gastrointestinal motility and digestive juice secretion, increase appetite, and promote growth. Vitamin B1 can be found in whole grains, germ, yeast, liver, lean meat, beans, egg yolk, and vegetables.

Recommended daily dosage:

Adult males should consume 1.1 to 1.7 mg per day, and females should consume 0.8 to 1.3 mg per day.

Intake problems with

the lack of sufficient vitamin B1 can lead to nerve tissue damage (neuritis, beriberi), heart, muscle tissue damage, loss of appetite, indigestion, constipation, growth retardation, and so on.

Foods rich in vitamin B1

Egg yolks, fish, offal, peanuts, pork, soybeans, whole wheat cereals, broccoli, raisins, etc.


Vitamin B2

What is vitamin B2?

Vitamin B2 is an essential nutrient for forming red blood cells and making antibodies. It can reduce eye fatigue and prevent and treat cataracts. Vitamin B2 can be found in foods such as milk, yeast, offal, eggs, peanuts, beans, green leafy vegetables, and lean meat.

The recommended daily intake of

an adult male daily intake of 1.2 to 1.8 mg, 1 to 1.5 milligrams for women.

Intake and problems

Lack of sufficient vitamin B2 can cause symptoms such as keratitis, angular cheilitis, dermatitis, and female vulvitis.

Foods rich in vitamin B2

Beans, cheese, eggs, milk, spinach, chicken, duck, fish.


Vitamin B3

What is vitamin B3?

Vitamin B3 helps to release the energy of food, helps the synthesis of DNA, and can maintain the normal function of the skin, nerves and digestive system, lower cholesterol, and triglyceride in the blood. In addition, it can alleviate diarrhea, alleviate the symptoms of Meniere’s syndrome, prevent and treat premenstrual headache, dizziness, tinnitus, stomatitis, and cheilitis.

The main sources of vitamin B3 are beer yeast, pork, chicken, animal liver, fish, eggs, milk, cheese, whole wheat products, brown rice, germ rice, yeast, and so on.

Recommended daily intake

age
Weight
0 to 12 months
4 to 6 mg
1 to 9 years old
8 to 13 mg
10 to 54 years old (male)
14 to 22 mg
10 to 54 years old (female)
12 to 17 mg
Over 55 years old (male)
12 to 17 mg
55 years old and above (female)
11 to 14 mg
pregnancy
2 mg increase
Lactation
3 mg increase

Insufficient intake and deficiency of vitamin B3 will cause dermatitis such as skin rashes, peeling, roughness and wrinkles in the early stage, and will also cause nervousness, restlessness, easy fatigue and muscle weakness, nausea, vomiting, headache and dizziness Symptoms. Severe deficiency in the later period is called skin disease. In severe cases, the brain will be damaged, affecting intelligence.
Excessive intake of vitamin B3 can cause redness, nausea and vomiting, abdominal cramps, diarrhea, weakness, headache, dizziness, loss of mind, sweating, high blood sugar, high uric acid, arrhythmia and jaundice.

Foods rich in vitamin B3
Beef liver, peanuts, fish, turkey, sunflower seeds, veal, avocado, figs, sesame, green beans, wheat germ, seaweed, etc.


Vitamin B5

What is Vitamin B5?

Vitamin B5 can help food release energy and synthesize a variety of substances in the body; at the same time, it can create and renew the body’s tissues and promote normal development and growth. It also has the effects of producing antibodies, alleviating the side effects and toxins of various antibiotics, premenstrual syndrome, and nausea symptoms.
Animal liver and kidney, meat, fish, lobster, green leafy vegetables, wheat germ, rice bran, corn, nuts, whole shell products, beer yeast, yeast, eggs, etc. are the main sources of vitamin B5.

Recommended daily intake

age
Weight
0 to 12 months
2 to 3 mg
1 to 9 years old
3 to 5 mg
Over 10 years old
4 to 7 mg
Pregnancy and lactation
5 to 9 mg

Intake and problems

Lack of sufficient vitamin B5 can cause hypoglycemia, blood and skin abnormalities, fatigue, depression, insomnia, loss of appetite, and even cause duodenal ulcers due to indigestion. However, if excessive intake (more than 10 to 20 mg per day), diarrhea and water retention may occur.

Foods rich in vitamin B5

Lobster, germ, brown rice, bran, peas, peanuts, premium blue cheese, soybeans, sunflower seeds, lentils, etc.


Vitamin B6

What is Vitamin B6?

Vitamin B6 can maintain the normal function of the nervous system and brain, help maintain the balance of potassium and sodium ions in the body, and promote the formation of red blood cells. Vitamin B6 is required for the production of hydrochloric acid in the stomach and the absorption of fats and proteins. It can alleviate the symptoms of discomfort before menstruation, and help the treatment of allergies, arthritis, and asthma. Foods such as egg yolks, meat, fish, whole wheat grains, beer yeast, carrots, beans, peanuts, spinach, etc. are all rich in vitamin B6.

Recommended daily intake The daily intake for

adult men is 1.6 mg and for women it is 1.4 mg.

Ingestion and problems

Lack of sufficient vitamin B6 can cause nausea, depression, and dermatitis. Excessive absorption may damage nerves.

Foods rich in vitamin B6

 
Portion
content
meat
Beef 3 oz
0.24 mg
 
Chicken 3 oz
0.51 mg
 
Turkey 3 oz
0.32 mg
Fish
3 oz salmon
0.55 mg
 
Cod 3 oz
0.24 mg
Fruits and vegetables
1/2 cup of spinach
0.22 mg
 
Sweet potato 4 oz
0.27 mg
 
One burnt
0.66 mg
 
A glass of watermelon juice
0.23 mg
 
6oz vegetable juice
0.24 mg

Vitamin B9 (Folic Acid)

What is Vitamin B9?

Vitamin B9, also known as folic acid, can promote the formation of normal red blood cells, promote skin health, maintain the normal development of the nervous system, intestines, sexual organs, and white blood cells, and prevent oral mucosal ulcers. The proper intake of pregnant women is more conducive to the development of fetal nerve cells and promotes milk secretion.

The main sources of vitamin B9 are barley, beans, green leafy vegetables, orange fruits, animal liver, egg yolks, nuts, and yeast.

Ingestion and problems

Vitamin B9 deficiency can cause giant-ball anemia, tongue sores, weakness, insomnia, restlessness, diarrhea, and mild mental symptoms such as forgetfulness. Excessive intake can cause destructive folate crystals in the kidneys. If you take more than 1500 micrograms per day, there will be loss of appetite, nausea, flatulence, abdominal distension, vague pernicious anemia, etc.

Foods rich in vitamin B9

Soybeans, peas, lentils, oranges, wheat germ, oily fish, dark green vegetables (such as spinach), carrots, pumpkins, potatoes, bananas, whole wheat bread, etc.

Recommended daily intake

age
Weight
0 to 12 months
20 to 40 mcg
1 to 9 years old
50 to 100 mcg
10 to 19 years old
140 to 200 mcg
Over 20 years old
200 mcg
pregnancy
200 micrograms increase
Lactation
Increase 100 mcg

Vitamin B12

What is vitamin B12?

Vitamin B12 helps cells form, helps fight anemia, and promotes normal growth and development of the body. Vitamin B12 is required for protein synthesis, carbohydrate, and fat metabolism. Vitamin B12 is mainly found in animal foods, including beef, fish, seafood, cheese, eggs, milk, tofu, liver.

Recommended daily intake The recommended daily intake for

adults is 3 micrograms.

Intake and problems

Vitamin B12 deficiency is usually more common in the elderly and those with digestive problems. In addition, vegetarians are also more prone to problems such as anemia and indigestion due to lack of sufficient vitamin B12.

Food rich in vitamin B12

 
Portion
Rich in vitamin B12
meat
Steak 3.5oz
2.7 mcg
 
Roast beef 3oz
2.2 mcg
 
Turkey 3 oz
1.7 mcg
 
Chicken 3 oz
0.3 mcg
Fish
Canned tuna 3 oz
2.5 mcg
 
Fish 3 oz
2.1 mcg
Dairy products
Cheese 8 oz
1 microgram
 
Cheese-ounce
0.2 mcg
 
Skim milk 8 oz
0.9 mcg
cereals
Whole wheat cereal
1.5 to 6 mcg

Vitamin C

What is vitamin C?

Vitamin C is an essential antioxidant for tissue growth and repair of healthy gums. It has many functions such as promoting blood circulation, eliminating fatigue, improving white blood cell function, enhancing immunity, preventing scurvy, and fractures. Vitamin C can reduce cholesterol and hypertension, and prevent atherosclerosis; most fruits and vegetables are rich in vitamin C, such as grapefruit, strawberry, citrus, green leafy vegetables, tomato. In addition, corn, potatoes, etc. also contain a lot of vitamin C.

The recommended daily intake

for adults is 60 milligrams daily intake.

Intake and problems

Lack of sufficient vitamin C can cause scurvy, dentin, and slow wound recovery; too much intake can cause nausea and cramps.

Foods rich in vitamin C

 
Portion
content
Fruits and vegetables
Papaya
187 mg
 
3/4 cup fresh orange juice
93 mg
 
Fresh orange
70 mg
 
3/4 cup raisin juice
71 mg
 
Half grapefruit
47 mg
 
A slice of watermelon
46 mg
 
1/2 cup of green pepper
66 mg
 
Half a glass of strawberry
42 mg
 
Baked potato one
26 mg
 
Cauliflower cup
22 mg

Vitamin D

What is Vitamin D?

Vitamin D is a fat-soluble vitamin, vitamin D helps the proper quantity of calcium absorption and phosphorus to promote bone growth and normal teeth. The main food sources are cod liver oil, liver, eggs, seafood, butter, and cheese. In addition to being absorbed through food, the ultraviolet rays contained in the sun can also be converted into vitamin D.

The recommended daily intake is

about 5 to 7.5 micrograms per day for adults.

Ingestion and problems

Children’s lack of sufficient vitamin D will cause cough disease, adults lack of sufficient vitamin D will cause osteopathic.

Excessive intake is relatively rare, usually caused by taking supplements or exposure to excessive sunlight. Excessive intake can also cause kidney stone formation.

Foods rich in vitamin D are

milk, eggs, butter, and salmon.


Vitamin E

What is Vitamin E?

Vitamin E is an antioxidant that prevents cancer and cardiovascular problems. It helps improve blood circulation, repair tissues, and discomfort before menstruation. It also has the effects of reducing scars, lowering blood pressure, preventing cell oxidation, and delaying aging. Vitamin E is mainly found in vegetable oils, whole wheat cereals, germs, egg yolks, dark green leafy vegetables, and nut foods.

Recommended daily intake

age
Weight
1 to 3 years old
6 mg
4 to 11 years old
7 mg
11 to 51 years old (male)
10 mg
11 to 51 years old (female)
8 mg

Intake and problems

Lack of sufficient vitamin E will cause hemolytic anemia, and excessive intake will affect the absorption of vitamin K; however, patients with Type 2 Diabetes, rheumatic heart disease, or hyperthyroidism should not take excessive intake.

Foods rich in vitamin E

 
Portion
content
Fish
3 oz canned salmon
1.2 mg
 
Canned tuna 3oz
1.4 mg
 
Lobster 3oz
0.9 mg
nut
One teaspoon of peanut butter
1.6 mg
 
Almond-ounce
1.6 mg
seasoning
2 tsp sunflower oil
7 mg
 
Italian Salad Dressing
1.6 mg
 
One teaspoon of olive oil
0.6 mg

Vitamin H

What is vitamin H?

Vitamin H can help the formation of fatty acids, which is beneficial to the metabolism of fats, amino acids, and carbohydrates, and promote the normal function and growth of sweat glands, nerve tissue, bone marrow, male gonads, skin, and hair.

The main sources of vitamin H include meat, dairy products, fruits, eggs, brown rice, beans, fish, nuts, etc.

Recommended daily intake

age
Weight
0 to 6 months
35 mg
6 to 12 months
50 mg
1 to 3 years old
65 mg
4 to 6 years old
85 mg
7 to 10 years old
120 mg
11 years old or above
100 to 200 mg

Intakes and problems

If babies lack vitamin H, there will be the scalp and dry patches on the face, adults will have dull skin, dermatitis, depression, depression, insomnia, easy doze and fatigue, muscle pain, loss of appetite, nausea, increased blood cholesterol, anemia, dandruff, and hair loss. Since vitamin H is fat-soluble, it should not be taken in excess.

Foods rich in vitamin H

Cheese, milk, cream, chicken, beef liver, pig liver, pig kidney, lamb, egg yolk, wheat germ, peeled dried peas, etc.


Vitamin K

What is Vitamin K?

Vitamin K is soluble in fat and has the function of clotting blood. It prevents excessive bleeding when the body is injured. It also has a close relationship with bone formation, so absorbing sufficient vitamin K can effectively prevent osteoporosis. Vitamin K can convert glucose into glycogen and store it in the liver. Most foods contain only a small amount of vitamin K. Vitamin K is mainly found in dark green vegetables, broccoli, soybeans, egg yolks, liver, oats, wheat, and other foods.

Recommended daily intake The recommended daily intake for

adults is 1 mg of vitamin K per kg of body weight, which is about 65 to 80 mg for adults; 80 mg for young people; and 150 mg for elderly people.

Ingestion and problems

If you take too many synthetic vitamins in late pregnancy, it may cause fetal poisoning. Excessive intake of vitamin K can also cause redness and sweating.

Foods rich in vitamin K

 
Portion
content
Vegetables and fruits
1/2 cup of spinach
112 mg
 
1/2 cup of red leaf lettuce
59 mg

 

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