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I am saying Vitamins are important, so are Supplements. But do I follow the Minimum Recommended Intake for them?

The body needs vitamins to stay healthy and a varied diet usually gives you all the vitamins you need. Vitamins have to come from food since they are not manufactured in the body. There are 13 essential vitamins and each one has a special role to play within the body, helping to regulate the processes such as cell growth and repair, reproduction and digestion.

Essential Vitamins - The 13 essential vitamins are divided into two groups - Fat soluble and Water soluble vitamins. Vitamin A, D, E, and K are fat soluble and can be stored by the body. The B vitamins and Vitamin C are water soluble; except for Vitamin B 12, they cannot be stored in the body.

Vitamins and Nutritional Supplements

Most people get enough vitamins by eating a varied diet and do not need to take a vitamin supplement. Others, however, do not eat a varied diet and may become deficient in some vitamins. Elderly people in particular may not eat enough different kinds of food and may benefit from a vitamin supplement.

Some research suggests that the body uses up more vitamins when it is under stress, either from illnes or daily life. Many people therefore take vitamins when they are busy feeling run down or have a cold coming on. Smoking and drinking alcohol make it harder for the body to absorb vitamins, so if you smoke or drink heavily, you should either pay special attention to your diet or take a vitamin supplement.

Useful charts for Vitamins

Vitamins Source What is does for you Diet to obtain RDA
Fat-soluble vitamins
Vitamin A Fortified milk, eggs, chese, liver, fish oil, carrots, margarine. Growth; night vision; protects the linings of the digestive, urinary and respiratory tracts; antioxidant. Two medium baby carrots: 2,758 IU
Vitamin D Fortified milk, oily fish, egg yolks. Helps absorb calcium and phosphorus for healthy bones and teeth. 1 cup milk: 100 IU
1 cup Silk plain soy milk: 119 IU
3 oz. mackerel: 388 IU
Vitamin E Vegetable oils, nuts, seeds, wheat germ, grean leafy vegetables. Helps from blood cells; antioxidants. One cup cooked spinach: 3.7 mg
2 tbsp. olive oil: 3.8 mg
1 cup quinoa: 1.2 mg
1 oz. almonds: 7.3 mg
Vitamin K Spinach, Broccoli, milk, eggs, cereals. Help blood to clot.

100gm cabbage: 76μg
100 grams pickled cucumber: 77μg

Water-soluble vitamins
Vitamin B1 Pork, pulses, seeds, nuts, fortified bread, cereals, yeast extract. Needed for muscles and nervous system to function; aids digestion. One cup oatmeal: 1.2 mg
Vitamin B2 Milk, yogurt, meat, nuts, green leafy vegetables, whole grains, lentils. Aids hormone production; keeps eyes, skin and nerves healthy. 1 cup cottage cheese: .4 mg
3 oz. salmon: .4 mg
1 cup cooked spinach: .4 mg
Vitamin B3 Meats, fish, pulses, whole grains, nuts. Needed for production of some hormones; forming red blood cells; converting food to energy. Half an avocado: 1.3 mg
2 large carrots: 1.4 mg
3 oz. salmon: 8.6 mg
1 medium sweet potato: 1.7 mg
1 oz. almonds: 1.1 mg
Vitamin B5 Nuts, yeast extracts, organ meats, wheat germs. Helps release energy from food, helps from antibodies. 1.5 cups oatmeal: 1.4 mg
1 cup plain nonfat yogurt: 1.6 mg
3 oz. roasted chicken: .9 mg
1 cup brown rice: .6 mg
1 small sweet potato: .5 mg
Vitamin B6 Chicken, fish, eggs, brown rice, bananas, whole grains. Helps formation of red blood cells and making of protiens; fights infection. 3 oz. salmon: .8 mg
1 cup long grain brown rice: .3 mg
1 cup raw broccoli: .2 mg
Vitamin B8 Cheese, beef liver, cauliflower, eggs, mushrooms, chicken breasts, salmon, spinach Healthy immune system, needed for healthy hair, helps in keeping skin and nervous system better.  
Vitamin B9 Fortified cereals, dark green leafy vegetables, fruits, pulses, yeast extracts, fortified bread. Helps from new cells; helps prevent birth defects in foetus and may reduce risk of miscarriage. One cup cooked spinach: 263 mcg
1/2 cup kidney beans: 115 mcg
1 cup fresh orange juice: 75 mcg
Vitamin B12 Meat, fish, cheese, eggs, milk. Helps formation of red blood cells; maintenence of nervous system. 1 oz. cheddar cheese: .2 mcg
3 oz. roasted chicken: .3 mcg
One cup plain nonfat yogurt: 1.5 mcg
1 tbsp nutritional yeast: 4 mcg
PABA Brewer's yeast, liver, whole grains and eggs Improve the protein used in the body, helps formation of red blood cells; promotes healthy hair, skin.  
Vitamin C Citrus fruits, green vegetables, fortified cereals, potatos. Needed for healthy skin; fights cell damage, particularly during stress and illness; antioxidant. 1 large orange: 97.9 mg
Biotin Whole grain bread, yest extract, brown rice, dairy products. Promotes healthy hair, skinand nerves; helps produce energy.  



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