Helps make lipids fats , neurotransmitters, steroid hormones, and hemoglobin. Wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products. Deficiency causes burning feet and other neurologic symptoms. Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods.
Helps make red blood cells Influences cognitive abilities and immune function. Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons. Many people don't get enough of this nutrient. Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA.
Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk. Some people, particularly older adults, are deficient in vitamin B 12 because they have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don't get enough B 12 as it's mostly found in animal products.
They may need to take supplements. A lack of vitamin B 12 can cause memory loss, dementia, and numbness in the arms and legs. Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair. Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish. Some is made by bacteria in the gastrointestinal tract. However, it's not clear how much of this the body absorbs.
Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells.
Bolsters the immune system. M: 90 mg, W: 75 mg Smokers: Add 35 mg. Fruits and fruit juices especially citrus , potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts.
Evidence that vitamin C helps reduce colds has not been convincing. Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats. Many foods, especially milk, eggs, liver, salmon, and peanuts. No rmally the body makes small amounts of choline.
But experts don't know whether this amount is enough at certain ages. Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures. Fortified milk or margarine, fortified cereals, fatty fish. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don't spend much time in the sun. Acts as an antioxidant, neutralizing unstable molecules that can damage cells.
Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease. Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts. Vitamin E does not prevent wrinkles or slow other aging processes. Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy.
Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol. Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice.
Occasionally, folic acid masks a B 12 deficiency, which can lead to severe neurological complications. That's not a reason to avoid folic acid; just be sure to get enough B Activates proteins and calcium essential to blood clotting. May help prevent hip fractures. Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables.
Intestinal bacteria make a form of vitamin K that accounts for half your requirements. If you take an anticoagulant, keep your vitamin K intake consistent. Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission.
Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure. Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale but not spinach or Swiss chard, which have binders that lessen absorption.
Get your vitamin K from spinach, broccoli, green leafy vegetables and liver. Thiamine Vitamin B1 plays an important role in regulating your metabolism.
Thiamine also helps maintain proper nerve function and normal digestion. Riboflavin Vitamin B2 supports normal vision and healthy skin, aids in adrenal function and also contributes to a healthy metabolism. Niacin Vitamin B3 promotes normal growth, helps lower cholesterol levels and supports your metabolism. Eat lean meats, poultry, seafood, milk, eggs, legumes, fortified bread and cereals to get your allowance of vitamin B3. Pantothenic Acid Vitamin B5 normalizes blood sugar levels and synthesizes cholesterol, hemoglobin and hormones.
Vitamin B5 is found in almost all foods. Pyridoxine Vitamin B6 promotes the metabolism of both proteins and carbohydrates, helping your body to release energy. It also supports proper nerve function. Vitamin B6 is found in meat, fish, poultry, bananas, green leafy vegetables, potatoes, grains, cereals and soybeans.
Biotin Vitamin B7 is also essential to regulating your metabolism and can be found in egg yolks, soybeans, whole grains, nuts and yeast. Folate, folic Acid Vitamin B9 is an essential vitamin for pregnant women, as it helps prevent birth defects. You may find it more difficult to get enough vitamin D from food alone and may consider taking a vitamin D supplement or a multivitamin with vitamin D in it. Talk to your health care provider about the right supplement for you.
Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health. Vitamin A from animal sources retinol : fortified milk, cheese, cream, butter, fortified margarine, eggs, liver.
Beta-carotene from plant sources : Leafy, dark green vegetables; dark orange fruits apricots, cantaloupe and vegetables carrots, winter squash, sweet potatoes, pumpkin. Needed for proper absorption of calcium ; stored in bones. Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D.
Polyunsaturated plant oils soybean, corn, cottonseed, safflower ; leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds. Leafy green vegetables such as kale, collard greens, and spinach; green vegetables such as broccoli, Brussels sprouts, and asparagus; also produced in intestinal tract by bacteria.
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