is for Vitamin A

Sources

Milk, sweet potatoes, kale, peaches, fortified cereal, and eggs.

Function- Aid vision, tissue strength and immunity, and growth

How- Body converts it to different chemicals during digestion

Deficiency- Xerosis (itching, burning, red, inflamed eyelids) and xerophthalmia (blindness from severe deficiency)

Overdose- Hypervitaminosis A (bone pain, dry skin, hair loss, fatigue, and anorexia)

RDA- 700 mcg for women and 900 mcg for men

is for Beta Carotene

Sources

Orange and yellow vegetables like pumpkins, carrots, winter squash, papaya, mango, and even spinach.

Function- Good vision, strong immunity, antioxidant effects, and general health

How- Converted into vitamin A inside the body, protects cells from damage

Deficiency- Anemia, fatigue, paleness, vision deficiencies, and shortness of breath

Overdose- Carotenodermia (yellowish skin color)

RDA- No specific dose, studies suggest 15-180 mg/day

is for Biotin

Sources

Eggs, almonds, cauliflower, mushrooms, sweet potatoes, cheese.

Function- Fatty acid synthesis, fatty acid breakdown, synthesizing glucose, degrading leucine, breakdown propionic acid

How- Synthesized by bacteria in intestinal cells, convert food to glucose, maintains normal skin and hair

Deficiency- No known dietary deficiency occurs

Overdose- No toxicity or other adverse effects are known

RDA-30 mcg

is for Vitamin B6

Sources

Potatoes, bananas, beans, seeds, nuts, meat, and spinach.

Function- Essential in protein metabolism, cell reactions, neurotransmitter synthesis, brain & central nervous system activity, heme synthesis, and niacin formation from tryptophan

How- Breaks down food to make energy for the body and makes several neurotransmitters in the brain

Deficiency- Anemia, hyperirritability, convulsions, neuritis

Overdose- Large supplemental doses can cause uncoordinated movement and nerve damage

RDA- 1.3 to 1.7 mg/day depending on gender and age range

is for Vitamin B12

Sources

Fish, red meat, poultry, milk, cheese, and eggs.

Function- Essential for DNA synthesis, cell division, synthesize glycine, metabolize fatty acids that have odd number of carbon atoms

How- Keeps body cells fed and happy, removes homocysteine from blood, supports myelin sheath replenishment, and supports DNA health

Deficiency- Pernicious anemia, poor nerve function, fatigue, anorexia, and nausea

Overdose- No adverse effects

RDA- 2.4 mcg

is for Calcium

Sources

Kale, almonds, oranges, cheese, yogurt, beans, spinach, and milk.

Function- Bone and teeth formation, blood clotting, muscle contraction and relaxation, nerve transmission

How- Absorption depends on the food form and interactions of vitamin D, parathyroid hormone, and calcitonin and formats fibrin

Deficiency- Tetany, rickets, osteoporosis

Overdose- Hypercalcemia (soft tissue calcification and decreased absorption of other minerals)

RDA- 1000 to 1200 mg/day depending on age and sex

is for Vitamin C

Sources

Citrus fruits, strawberries, kiwis, peppers, tomatoes, and broccoli.

Function- Antioxidant action, collagen synthesis, iron preparation and release, metabolism

How- Helps body absorb iron and break down histamine, enables body to make white blood cells, protects vitamins A/E/fatty acids from oxidation

Deficiency- Scurvy (sore gums, hemorrhages, anemia, easy bruising, weak bones, impaired healing

Overdose- Gastrointestinal disturbances, osmotic diarrhea, kidney stone formation

RDA- 75 mg/day for women and 90 mg/day for men

is for Vitamin E

Sources

Vegetable oils, nuts, green leafy vegetables, avocados, and whole grains.

Function- Antioxidant action in tissues and antiproliferative eye effects

How- Intercepts free radical oxidation on membranes and protects polyunsaturated fatty acids

Deficiency- Hemolytic anemia, dietary deficiency is rare (physical activity and vision are affected)

Overdose- Supplemental intake more than 1000 mg/day may interfere with Vitamin K activity and blood clotting

RDA- 15 mg/day

is for Folate

Sources

Liver, beans, legumes, green leafy vegetables, asparagus, orange juice, and fortified rice.