Vitamins

Vitamins

Group B vitamins

Group A vitamins

Daily intake900 micrograms per day is recommended, maximun 2000 per day.FunctionsHelps for vision, Gene transcription, Immune function, Embryonic development and reproduction, Bones, metabolism, Hematopoiesis, Skin and cellular health, Antioxidant activity.Food sourceTurkey, beef, pork, fish, sweet potatoe, carrots, broccoli, butter, spinach, papayas, mangoes, tomatoes, eggs, pumpkin.Deficiency symptomsIncludes gradual blindness, night blindness, poor immune system.Toxicity Symptomsosteoporosis, nausea, liver damage, oily skin and hair, headache, blurred vision, bone pain, skin changes

Daily intake25-100 micrograms daily is recommended.FunctionsImportant for cell metabolism, cardiovascular, digestive, immune, muscular, and nervous system function.Food sourcesbeef, poultry, fish, eggs, whole grains, fortified cereals, nuts, beans, bananas, and potatoes.Deficiency symptomsWeakness, heart palpitations and shortness of breath, pale skin, a smooth tongue, diarrhea, a loss of appetite, nerve problems, muscle weakness, and problems walking,vision loss, mental problems like depression, memory loss, or behavioral changes.Toxicity symptomsIrregular heartbeat, low blood pressure, cardiac problems, allergic reactions.