We have heard the expression that if it is too good to be true then it probably is. However, there is no easier method of filling in the gaps that your diet leaves open than to supplement with proper vitamins, minerals, and antioxidants. Yet we still overlook this overly simplistic method of filling this void. As a matter of a fact, I was visiting my family today for spring break and noticed that I forgot to bring my vitamins. No problem, I thought, I’ll just ask my parents. To my surprise, they had no vitamins. None, zilch, nada. Don’t they know the benefits of these important elements? Do you?
Vitamins are essential to regulating our bodily functions and allow for growth. From metabolizing energy to maintaining proper eye care, these little micronutrients make a big difference. Many diseases can also occur from a deficiency in any vitamin. However before cramming vitamins down your throat, make sure that you take them properly. A standard over the counter multivitamin should suffice for most people.
Below, you will find the benefits of every vitamin, signs of deficiency and overdose symptoms. You will also be provided with foods that contain these vitamins and the proper dosages for both men and women. I took a great deal of time to compile a very concise list that tells you what you need to know about every vitamin. I thought it was pretty interesting – especially to note which foods appeared the most in this list. It definitely helps you develop a stronger diet when you are aware of the benefits of various foods. Just from glancing from a few of these vitamins, you can see how essential these little micronutrients really are.
Vitamin A (Men – 1000mcg, Women – 800mcg )
- Benefit: Maintains eyesight, skin, hair, mucus membranes.
- Sign of deficiency: Bad skin, night blindness.
- Sign of overdose: Yellow skin, blurred vision, vomiting, hair loss, headache.
- Foods found in: Milk, carrots, eggs, green vegetables, sweet potatoes, fruits
Vitamin B1 (Thiamin) (Men – 1.2-1.5mg, Women 1-1.1mg)
- Benefit: Maintenance of nerves and muscles. Helps metabolism.
- Sign of deficiency: Beriberi.
- Sign of overdose: Unknown.
- Foods found in: Breads, cereals, meat, fish, pasta, beans, whole grain foods
Vitamin B2 (Riboflavin) (Men – 1.3 mg, Women – 1.1 mg)
- Benefit: Antioxidant. Maintains vision, skin, hair, and nails. Helps metabolism.
- Sign of deficiency: Skin problems.
- Sign of overdose: Unknown.
- Foods found in: Meat, eggs, peas, nuts, dairy products, green vegetables, broccoli, asparagus, cereals
Vitamin B3 (Niacin) (Men – 16mg, Women – 14mg)
- Benefit: Aids metabolism and maintains skin.
- Sign of deficiency: Sensitivity to light, fatigue, skin problems.
- Sign of overdose: Flushed face, neck, and hands.
- Foods found in: Red meat, fish, cereals, nuts
Vitamin B5 (Pantothenic acid) – (5mg)
- Benefit: Maintains skin and nerves. Needed for energy production and utilization.
- Sign of deficiency: Fatigue, nausea.
- Sign of overdose: Unknown.
- Foods found in: Bananas, blue cheese, chicken, liver, meat, milk, oranges, nuts, peas
Vitamin B6 (Pyridoxine) – (1.3-1.7mg)
- Benefit: Protein synthesis and fat metabolism. Regulates fluid balance. Aids red blood cell production.
- Sign of deficiency: Nerve and muscular failure.
- Sign of overdose: Numb feet, bad hand coordination, impaired brain function.
- Foods found in: Potatoes, bananas, beans, nuts, seeds, red meat, cereals
Vitamin B12 (Cyanocobalamin) (2.4mcg)
- Benefit: Formation of red blood cells. Metabolism of protein and fat. Helps growth in children.
- Sign of deficiency: Weight loss, confusion, pale skin, depression.
- Sign of overdose: Unknown.
- Foods found in: Fish, red meat, milk, cheese, eggs and breakfast cereals
Biotin (30mcg)
- Benefit: Enables metabolism.
- Sign of deficiency: Dermatitis, depression, muscular pain.
- Sign of overdose: Unknown.
- Foods found in: American cheese, bananas, brown rice, eggs, nuts, oatmeal, salmon
Folate (Folic Acid) (400mcg)
- Benefit: Forms red blood cells. Utilizes protein. Very important during pregnancy.
- Sign of deficiency: Anemia, stomach problems.
- Sign of overdose: Unknown.
- Foods found in: Green vegetables, fruits, enriched breads and cereals
Vitamin C (Men – 90mg, Women – 75 mg)
- Benefit: Antioxidant. Maintains skin, cartilage, bones and teeth. Heals wounds and maintains immune system. Aids iron absorption.
- Sign of deficiency: Bleeding gums, weakness, slow wound healing, bad immune system.
- Sign of overdose: Stomach problems.
- Foods found in: Pretty much all fruits, especially oranges
Vitamin D3 (Cholecalciferol) (5-10 mcg)
- Benefit: Regulates calcium metabolism.
- Sign of deficiency: Bone softening.
- Sign of overdose: Stomach problems, lethargy.
- Foods found in: Milk and the sun
Vitamin E (Men – 10mg, Women – 8mg)
- Benefit: Antioxidant.
- Sign of deficiency: Diarrhea, anemia, problems with the pancreas.
- Sign of overdose: Unknown.
- Foods found in: Nuts, vegetables, avocados, whole grains
Vitamin K (Men – 70-80mcg, Women – 60-65mcg)
- Benefit: Needed for blood clotting.
- Sign of deficiency: Excessive bleeding when injured.
- Sign of overdose: Anemia, potential liver damage.
- Foods found in: Asparagus, broccoli, brussel sprouts, cheese, eggs, green vegetables
Choline (Men – 550 mg, Women – 425 mg)
- Benefit: Maintain cell membrane integrity; metabolize fat, proper liver functioning.
- Sign of deficiency: It may lead into hemorrhagic kidney disease and liver problems.
- Sign of overdose: Nausea, vomiting and dizziness.
- Foods found in: Breast milk, egg yolk, beans, red meats, rice, cabbage
Next, we will discuss the functions of the different minerals.
