Vitamins and More!

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Author:
lay-z
ID:
80411
Filename:
Vitamins and More!
Updated:
2011-04-18 16:08:14
Tags:
Vitamins health
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Description:
Most, if not all, you need to know about the vitamins our bodies need!
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  1. Vitamin A: amount for males
    • 900-3000 mcg/day
    • 3,000-10,000 IU/day
  2. Vitamin A: amount for females
    • 700-3,000mcg/day
    • 2,334-10,000 IU/day
  3. Vitamin A: what it does
    • Helps cell reproduction
    • Stimulates immunity
    • Helps vision
    • Promote bone growth/teeth development
    • Maintains healthy skin/hair
    • Can prevent Measles
  4. Vitamin A: deficiency
    • Night-blindness
    • Dry skin
    • Poor bone growth
    • Weak tooth enamel
  5. Vitamin A: other forms
    • Retinol
    • Alpha-carotene
    • Beta-carotene
  6. Vitamin A: fruit source
    • Cantaloupes
    • Grapefruit
    • Guava
    • Mango
    • Papaya
    • Passionfruit
    • Tomatoes
    • Watermelon
  7. Vitamin A: veg. source
    • Amaranth Leaves, Bok Choy,
    • Broccoli, Brussel Sprouts,
    • Butternut Squash, Carrots,
    • Chinese Broccoli, Chinese Cabbage,
    • Kale, Leeks, Peas, Pumpkin, Sweet Potato, Swiss Chard
  8. Vitamin A: nut source
    • Chestnuts
    • Pecans
    • Pistachios
  9. Vitamin A: meat/protein
    • Cheddar Cheese, Cream Cheese
    • Cows Milk, Whipping Cream
    • Eggs, Tuna, Goat Milk
    • Goat Cheese
    • Sour Cream
  10. Vitamin B1: amount for males
    at least 1.2 mg
  11. Vitamin B1: for females
    • at least 1.1 mg
    • if lactating: 1.5 mg
  12. Vitamin B1: aka?
    Thiamine
  13. Vitamin B1: for children
    .6-.9 mg/day
  14. Vitamin B1: what it does
    • Replenishes energy supply
    • Helps & coordinates muscles and nervous system
    • Helps heart function
  15. Vitamin B1: deficiency
    • Fatigue and weakness
    • Anorexia
    • Indigestion/Constipation
    • Muscle tenderness
  16. Vitamin B1: sources
    • asparagus, romaine lettuce,
    • mushrooms, spinach,
    • sunflower seeds, tuna,
    • green peas, tomatoes,
    • eggplant and Brussels sprouts

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