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Follow on Google News | Health Care Vitamin Information by iHuman EvolutioniHuman Evolution, your better healthcare information source for all your optimal lifestyle needs. Vitamins are the essential nutrients for the body to gain energy and healthy growth development. Visit web site www.iHumanEvolution.com
By: iHuman Media VISIT WEBSITE CLICK HERE http://www.ihumanevolution.com Below is the complete vitamin nutrient informational chart to search for discount competitive pricing to all your nutritional diet supplement, health and beauty needs. Nutrient - Daily Amount Needed 10,000 IU/day (plant-derived) 8,000 for adult females - 12,000 if lactating. 4,000 for children ages 1-3 5,000 for children ages 4-6 7,000 for children ages 7-10 Vitamin A helps cell reproduction. It also stimulates immunity and is needed for formation of some hormones. Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes. It has been shown to be an effective preventive against measles. Deficiency can cause night blindness, dry skin, poor bone growth, and weak tooth enamel. Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A. Most fruits contain vitamin A, but the following fruits have a significant amount: Tomatoes Cantaloupes Watermelon Peaches Kiwi Oranges Blackberries Sweet potato Kale Carrots Spinach Avocado Broccoli Peas Asparagus Squash - summer Green Pepper Pistachios Chestnuts Pumpkin Seeds Pecans Sunflower Seeds Almonds Filberts/Hazelnuts 1.2 mg for adult males and 1.1 mg for women - 1.5 mg if lactating. Children need .6 to .9 mg of B1/thiamine per day. Vitamin B1/thiamine is important in the production of energy. It helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak. Watermelon Peas Avocado No nuts contain a significant amount of vitamin B1. 1.3 mg for adult males and 1.1 mg for women - 1.5 mg if pregnant/lactating. Children need .6 to .9 mg of B2/riboflavin per day. Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates. Kiwi Avocado No nuts contain a significant amount of vitamin B2. 16 mg for adult males and 14 mg for women - 17-18 mg if pregnant/lactating. Children need 9 - 16 mg of niacin per day. Niacin assists in the functioning of the digestive system, skin, and nerves. It is also important for the conversion of food to energy. Peaches Tomatoes Bananas Cantaloupe Watermelon Avocado Peas Potatoes Mushrooms Squash - winter Corn Artichoke Asparagus Lima Beans Sweet potato Broccoli Carrots Green Pepper Nuts: Peanuts Pine Nuts/Pignolias Chestnuts Almonds 5 mg for adults and 6 - 7 mg for women who are pregnant or lactating. Children need 2 - 4 mg of niacin per day. Pantothenic acid is essential for the metabolism of food as well as in the formation of hormones and (good) cholesterol. Oranges Bananas Avocado Sweet potato Potatoes Corn Lima Beans Squash - winter Artichoke Mushrooms Broccoli Cauliflower Carrots 1.3 to 1.7 mg for adults - 2 mg for women who are pregnant or lactating. Children need between .6 to 1.3 mg. B6 plays a role in the creation of antibodies in the immune system. It helps maintain normal nerve function and acts in the formation of red blood cells. It is also required for the chemical reactions of proteins. The higher the protein intake, the more need there is for vitamin B6. Too little B6 in the diet can cause dizziness, nausea, confusion, irritability and convulsions. Bananas Watermelon Avocado Peas Potatoes Carrots At least 400 mcgs for most adults - pregnant women 600 mcgs and breastfeeding women should get at least 500 mcgs. Children need between 150 to 300 mcg per day. Folate and folic acid are both forms of B9. Folate occurs naturally in fresh foods, whereas folic acid is the synthetic form found in supplements. Your body needs folate to produce red blood cells, as well as components of the nervous system. It helps in the formation and creation of DNA and maintaining normal brain function. Kiwi Blackberries Tomatoes Orange Strawberry Bananas Cantaloupe Lima Beans Asparagus Avocado Peas Artichoke Spinach Squash - winter Broccoli Corn Sweet potato Kale Potatoes Carrots Onions Green Pepper Nuts/Seeds: Peanuts Sunflower Seeds Chestnuts Walnuts Pine Nuts/Pignolias Filberts/Hazelnuts Pistachios Almonds Cashews Brazil Nuts Pecans Pumpkin Seeds 2.4 mcg for adults and 2.6 - 2.8 mcg for women who are pregnant or lactating. Children need .9 - 2.4 mcg per day. Like the other B vitamins, vitamin B12 is important for metabolism. It helps in the formation of red blood cells and in the maintenance of the central nervous system. Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food. 60 mg for adults - 70 mg for women who are pregnant and 95 for those lactating. Children need between 45 and 50 mg Vitamin C is one of the most important of all vitamins. It plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. Antioxidants act to protect your cells against the effects of free radicals, which are potentially damaging by-products of the body’s metabolism. Free radicals can cause cell damage that may contribute to the development of cardiovascular disease and cancer. Vitamin C has also been found by scientists to be an effective antiviral agent. Kiwi Strawberry Orange Blackberries Cantaloupe Watermelon Tomatoes Lime Peach Bananas Apples Lemon Grapes Artichoke Asparagus Avocado Broccoli Carrots Cauliflower Corn Cucumber Green Pepper Lima Beans Mushrooms Onions Peas Potatoes Spinach Squash - winter Sweet potato 5 mg for most adults. Between 50 - 70 yrs 10 mg, and after 70 15 mg. Children need about 5 mg/day. Vitamin D is known as the "sunshine vitamin" since it is manufactured by the body after being exposed to sunshine. Vitamin D is vital to the human body as it promotes absorption of calcium and magnesium, which are essential for the normal development of healthy teeth and bones. It also helps maintain adequate levels of calcium and phosphorus in the blood. Mushrooms 30 IU for most adults. Children need between 6-11 mg/day. (1 IU is equal to approximately .75 mg) Note: some researchers and medical experts believe that with all of the positive studies using higher doses of vitamin E, this daily recommended intake is not high enough. Like vitamin C, vitamin E plays a significant role as an antioxidant, thereby protecting body tissue from the damage of oxidation. It is important in the formation of red blood cells and the use of vitamin K. Blackberries Bananas Apples Kiwi Nuts: Almonds Sunflower Seeds Pine Nuts/Pignolias Peanuts Brazil Nuts 70-80 micrograms/day for adult males, 60-65 micrograms per day for adult females. Children need about half the amount, depending on age. For more information visit http://www.ihumanevolution.com End
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