The Vitamin Table

These tables will help you better understand each vitamin's benefits as well as potential negative effects. .

  Vitamin A Vitamin B1
(thiamine) 		Vitamin B2
(riboflavin) 		Vitamin B3
(niacin)
R
D
A		 Men 10,000 IU 1.2 mg 1.3 mg 16 mg
W
o
m
e
n		 Avg 8,000 1.1 mg 1.1 mg 14 mg
Preg 12,000 1.5 mg 1.5 mg 17-18 mg
Children
 4,000-7,000 0.6-0.9 mg 0.6 - 0.9 mg 9-16 mg
Solubility Fat Water Water ?
Functions Cell reproduction
Hormone Formation
Night Vision
Cellular mainenance
inhibit measles		 Convert carbs to energy
Essential for functioning of
- heart
- muscles
- nervous system 		metabolism
building tissue
reproduction
red cell production
vision maintenance.
 skin
nerves
metabolism
Deficiencies Eye & Skin problems
Reproduction issues
Bone & tooth problems		 fatigue
weak muscles
nerve damage 		dry/flaky skin
tongue sores
  
Excess Birth defects
Headaches
Vomiting,
double vision,
hair loss,
bone abnormalities
liver damage 		expelled in the urine    
Notes Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A. Alcoholics are frequently low in thiamin Severely malnourished people may suffer eye disorders.

Ultraviolet light destroys riboflavin. 		 
Significant
Sources		 Tomatoes Cantaloupes Watermelon Peaches Kiwi Oranges Blackberries Pistachios Chestnuts Pumpkin Seeds Pecans Pine Nuts/Pignolias Sunflower Seeds Almonds Filberts/Hazelnuts Whole-grain and enriched grain products, such as bread, rice, pasta, tortillas, fortified breakfast cereals pork,
liver and other organ meats. Watermelon, sweet potato, Kale, Carrots, Spinach, Avocado Broccoli, Peas Asparagus, Squash, Green Pepper, Peas Legumes soybeans Avocado Lean pork Liver Whole grains Seeds 		Kiwi Avocado Broccoli turnip greens asparagus spinach green leafy vegetables lean meats poultry fish eggs liver kidney heart Milk and other dairy products enriched bread, cereal and other grain products Peaches Tomatoes Kiwi Bananas Cantaloupe Watermelon Avocado Peas Potatoes Mushrooms Squash - winter Corn Artichoke Asparagus Squash - summer Lima Beans Sweet potato Kale Broccoli Carrots Green Pepper Peanuts PineNuts / Pignolias Chestnuts Almonds

 

  Vitamin B5
(pantothenic acid) 		Vitamin B6
(pryidoxine) 		Vitamin B9 (folate/folic acid) Vitamin B12
R
D
A		 Men 5 mg
 1.3-1.7 mg
 400mcgs 2.4 mcg
W
o
m
e
n		 Avg 5 mg 1.3-1.7 mg 400mcgs 2.4 mcg
Preg 6-7 mg 2 mg 600mcgs 2.6 - 2.8 mcg
Children
 2-4 mg 0.6-1.3 mg
 150- 300mcg .9-2.4mcg
Solubility ? Water   Water
Functions metabolism of food
hormone regulation
cholesterol regulation
 protein conversion
Cell Development
produce body chemicals
creation of antibodies
maintain nerve function
red blood cell formation
protein absorption		 Red blood cell produc.
DNA formation
Brain function
Critical for spinal fluid
Vital for cell growth
Embryo development. 		Blood cell production
Metabolism
CNS Maintenance
Building proteins
Metabolise carbohydrate
Process Amino Acids
Process Fatty Acids
Deficiencies   dizziness
nausea,
confusion
irritability
convulsions
depression
greasy/flaky skin		   Deficiency problems: Anemia, fatigue, nerve damage, a smooth tongue, very sensitive skin. B12 deficiencies may be hidden when extra folate is taken to treat or prevent anemia. Strict vegetarians who eat no animal products and their infants are the most likely to develop vitamin B12 deficiencies. People who do not absorb vitamin B12 may also be deficient.
Excess   Can cause nerve damage.    
Notes   The higher the protein intake, the more need there is for vitamin B6. Reduces the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Vitamin B12 is available only from foods of animal origin; therefore, it is very important for athletes following a strict vegetarian diet to consult a physician about vitamin B12 supplementation.
Significant
Sources		 Oranges Bananas Avocado Sweet potato Potatoes Corn Lima Beans Squash - winter Artichoke Mushrooms Broccoli Cauliflower Carrots Bananas Watermelon Avocado Peas Potatoes Carrots Lima Beans Asparagus Avocado Peas Artichoke Spinach Squash - winter Broccoli Squash - summer Corn Sweet potato Kale Potatoes Carrots Onions Green Pepper Chicken fish pork liver kidney whole grains, nuts, and legumes Kiwi Blackberries Tomatoes Orange Strawberry Bananas Cantaloupe Nuts/Seeds: Peanuts Sunflower Seeds Chestnuts Walnuts Pine Nuts/Pignolias Filberts/Hazelnuts Pistachios Almonds Cashews Brazil Nuts Pecans Macadamias Pumpkin Seeds liver, kidney fish clams oysters salmon sardines Dairy products Yogurt Milk Nonfat Animal products and some fortified foods dry milk

 

 

  Vitamin A Vitamin B1
(thiamine) 		Vitamin B2
(riboflavin) 		Vitamin B3
(niacin)
R
D
A		 Men 10,000 IU 1.2 mg 1.3 mg 16 mg
W
o
m
e
n		 Avg 8,000 1.1 mg 1.1 mg 14 mg
Preg 12,000 1.5 mg 1.5 mg 17-18 mg
Children
 4,000-7,000 0.6-0.9 mg 0.6 - 0.9 mg 9-16 mg
Solubility Fat Water Water ?
Functions Cell reproduction
Hormone Formation
Night Vision
Cellular mainenance
inhibit measles		 Convert carbs to energy
Essential for functioning of
- heart
- muscles
- nervous system 		metabolism
building tissue
reproduction
red cell production
vision maintenance.
 skin
nerves
metabolism
Deficiencies Eye & Skin problems
Reproduction issues
Bone & tooth problems		 fatigue
weak muscles
nerve damage		 dry/flaky skin
tongue sores
  
Excess Birth defects
Headaches
Vomiting,
double vision,
hair loss,
bone abnormalities
liver damage 		expelled in the urine    
Notes Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A. Alcoholics are frequently low in thiamin Severely malnourished people may suffer eye disorders. Ultraviolet light destroys riboflavin.  
Significant
Sources		 Tomatoes Cantaloupes Watermelon Peaches Kiwi Oranges Blackberries
Pistachios Chestnuts Pumpkin Seeds Pecans Pine Nuts/Pignolias Sunflower Seeds Almonds Filberts/Hazelnuts 		Whole-grain and enriched grain products, such as bread, rice, pasta, tortillas, fortified breakfast cereals pork,
liver and other organ meats. Watermelon, sweet potato, Kale, Carrots, Spinach, Avocado Broccoli, Peas Asparagus, Squash, Green Pepper, Peas Legumes soybeans Avocado Lean pork Liver Whole grains Seeds 		Kiwi Avocado Broccoli turnip greens asparagus spinach green leafy vegetables lean meats poultry fish eggs liver kidney heart Milk and other dairy products enriched bread, cereal and other grain products Peaches Tomatoes Kiwi Bananas Cantaloupe Watermelon Avocado Peas Potatoes Mushrooms Squash - winter Corn Artichoke Asparagus Squash - summer Lima Beans Sweet potato Kale Broccoli Carrots Green Pepper Peanuts PineNuts / Pignolias Chestnuts Almonds