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IN FRATERNAM MEAM
Monday, June 28, 2004
VITAMINS FOR YOU AND ME
a). VITAMIN A

What it does... helps maintain skin, eyes, urinary tract and lining of respiratory and GI system.

Sources ....... Fish, liver, oils, eggs, butter and vegetables.

Regular daily
Average (RDA).. 700 to 1300 mcg.

Possible
Adverse
Effects........ Headache,diarrhea,weakness,nausea,dizziness and
vomiting.
===========================================================

b). Thiamine (B1)

What it does... Helps in carbohydrate metabolism,heart and
nervous system function properly.

Sources ....... Meat, whole grain enriched breads,cereals
and most vegetables.

Regular daily
Average (RDA).. 1 - 1,4 mg.

Possible
Adverse
Effects........ No serious toxicity issues.
===========================================================

c). Riboflavin (B2)

What it does... Helps body use oxygen and promotes tissue
repair and healthy skin.

Sources ....... Milk, cheese, fish, poulty and green vegetables.

Regular daily
Average (RDA) .. 1.1 - 1.4 mg

Possible
Adverse
Effect........... No serious toxicity issues.
===========================================================

d). Niacin (Nicotinic Acid)

What it does ... Essential for cell energy production.

Sources ........ Lean meat, whole grain enriched breads and
cerels and peanuts.

Regular daily
Average (RDA) .. 14 - 18 mg

Possible
Adverse
Effect ......... Flushing, GI upset,itching,liver damage.
===========================================================

e). Pyridoxine B (B6)

What it does... Helps make red blood cells as well as brain
and nerve tissues.

Sources........ Yeast, whole grain cereals, meat and most veggies

Regular daily
Average (RDA) .. 1.2 - 2mg

Possible
Adverse
Effect.......... Numbness, difficulty walking.
==========================================================

f). Pantothenic Acid

What it does.... Help convert carbohydrates,fats and
protein into energy.

Sources......... Egg yolk, meat, nuts and whole grain cerelas.

Regular daily
Average (RDA) .. 5 - 7 mg

Possible
Adverse
Effect.......... Diarrhea
==========================================================

g). Vitamins B12
What it does..... Helps proper function of nervouse system.
essential for proper developement of
red blood cells.

Sources.......... Liver, eggs, meat,milk and milk products.

Regular daily
Average (RDA) ... 2.4 - 2.8 mcg

Possible
Adverse
Effect .......... Diarrhea, itching and rash.
==========================================================

h). Biotin

What it does...... Involved in energy production and protein
metabolism.

Sources........... Egg yolk and most fresh vegetables.

Regular daily
Average (RDA) .... 30 mcg

Possible
Adverse
Effect............. No serious toxicity issues
==========================================================

i). Folic acid

What it does ....... Needed for production of red blood cells
and genetic material.

Sources ............ Beans, green leafy vegetables and beef.

Regular daily
Average (RDA)....... 400 - 600mcg

Possible
Adverse
Effect .............. No serious toxicity issues
==========================================================

j). Vitamin C (ascorbic acid)

What it does ........ Essential for bones, teeth and gums.
Needed for tissue metabolism and wound
healing.

Sources ............. Citrus fruits, tomatoes, berries
and sweet red peppers.

Regular daily
Average (RDA)........ 75 - 120 mg

Possible
Adverse
Effects.............. Diarrhea,nausea,vomiting,headache
and mouth sores.
==========================================================

k.) Vitamin D

What it does ......... Essential for calcium/phosphorus
metabolism for building bones.

Sources............... Fish and fish oils and fortified milk.

Regular daily
Average (RDA) ........ 200 - 600 I.U.

Possible
Adverse
Effects............... Kidney stones, headaches, nausea.
==========================================================

l.) Vitamin E (tacopherol)

What it does .......... Helps prevent r=the oxidation of
certain fatty acids in cell membranes.

Sources ............... Whole grain cereals, lettuce and veg.oil

Regular
Daily
Allowance (RDA)......... 15 - 19 mg(22 - 28 IU)

Possible
Adverse
Effects.................. GI upset, bleeding, fatigue
blurred vision.
==========================================================

m). Vitamin K

What it does......... Needed for normal blood clothing.

Sources.............. Leafy vegetables

RDA.................. 45 - 80mcg

Possible
Adverse
Effects................ No serious toxicity issues.



(abstracted from SAVONDRUGS)
posted by infraternam meam @ 3:00 AM  
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Name: infraternam meam
Home: Chicago, United States
About Me: I am now at the prime of my life and have been married for the past 25 years. Sickly at times, but wants to see the elixir vita, so that I will be able to see my grandchildren from my two boys.
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