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DAILY VITAMIN NEEDS

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DAILY VITAMIN NEEDS and FOOD SOURCES





Vitamin A
Needed for proper vision, immune function, skin, normal cell development, growth.    
Women: 700 mcg   Men: 900 mcg   Food Sources: Fish Oil, Milk, Eggs, Fortified Breakfast Cereals, Bright Orange and Deep Green Veggies and Fruit



Vitamin D
Needed to absorb calcium and maintain calcium levels in the blood, which is crucial for healthy bones.    
Women Age 70: 15 mcg   Men Age 70: 20 mcg   Food Sources: Egg Yolks, Liver, Fatty Fish like Salmon, Fortified Milk



Vitamin E
The body's main antioxidants. Protects cells from oxidative damage.   
Women and Men: 15 mg   Food Sources: Vegetable Oils and Seeds  



Vitamin K
Needed to make proteins that help the blood clot. Also, need to make important protein for bone formation.   
Women: 90 mcg   Men: 120 mcg   Food Sources: Dark Green Leafy Vegetables, Liver, Milk, Eggs, Beans





B-Complex Vitamins
B1, B2, B3, B5, B6, B7, B9, B12
Vitamins enable the body to metabolize carbohydrates, proteins, and fats, ensuring organs and nervous system function properly. 
Also important for hearing, brain, liver, and kidney health. Folic Acid is necessary to make DNA. or genetic material, for all new cells. 
This is very important in pregnancy. It's also crucial for the production of red blood cells, which is extremely important when you have cancer. 

Vitamin B1 (Thiamine)   
Women: 1.1 mg   Men: 1.2 mg   Food Sources: Pork, Green Leafy Vegetables, Whole Grains, Legumes, Beans

Vitamin B2 (Riboflavin)   
Women: 1.1 mg   Men: 1.3 mg   Food Sources: Milk, Dairy Products, Green Leafy Vegetables, Whole Grains

Vitamin B3 (Niacin)   
Women: 14 mg   Men: 16 mg   Food Sources: Lean Meats, Fish, Poultry

Vitamin B5 (Pantothenic Acid)   
Women and Men: 5 mg   Food Sources: Eggs, Legumes, Beans, Milk

Vitamin B6 (Pyridoxine)   
Under Age 50: 1.3 mg   Women Over Age 50:  1.5 mg   Men Over Age: 50: 1.7 mg   
Food Sources: Lean Meats, Fish, Poultry, Potatoes, Green Leafy Vegetables, Beans, Bananas 

Vitamin B7 (Biotin)   
Women and Men: 30 mg   Food Sources: Eggs, Legumes, Beans, Milk 

Vitamin B9 (Folate)   
Women and Men: 400 mcg   Food Sources: Green Leafy Vegetables, Eggs, Cantaloupe, Beans, Beets, Orange Juice

Vitamin B12 (Hydroxocobalamin)   
Women and Men: 2.4 mcg   Food Sources: Lean Meats, Animal Products






Vitamin C   
An important antioxidant, that protects the body from free radicals. 
Also plays a role in the production and maintenance of collagen, which is essential for healing wounds. 
Facilitates the immune response and enhances the absorption of iron from the digestive tract. 
Women: 75 mg   Men: 90 mg   Food Sources: Broccoli, Sweet Peppers, Strawberries, Citrus Fruits, Brussel Sprouts






Foods that help to Prevent Disease.


Herbal Teas that heal Common Ailments.

Health Benefits of Ginger.


Health Benefits of Pomegranate.

Foods for Hair, Skin & Eyes.


Health Benefits of Cucumbers.

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