is for vitamin A

Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.Too little vitamin A can lead to inflamed skin, night blindness, infertility, delayed growth and respiratory infections. RDA: The Recommended Dietary Allowance for adults 19 years and older is 900 mcg RAE for men (equivalent to 3,000 IU) and 700 mcg RAE for women

Foods that 

have vitamin A

is for Vitamin B6

Vitamin B6 is one of eight B vitamins. This group of vitamins is important for proper cell function. They help with metabolism, creating blood cells, and keeping cells healthy.People who don't get enough vitamin B6 can have a range of symptoms, including anemia, itchy rashes, scaly skin on the lips, cracks at the corners of the mouth, and a swollen tongue. Other symptoms of very low vitamin B6 levels include depression, confusion, and a weak immune system. The daily recommended dietary allowances (RDAs) of vitamin B6 are: Infants 0-6 months, 0.1 mg; Infants 7-12 months, 0.3 mg; Children 1-3 years, 0.5 mg; Children 4-8 years, 0.6 mg; Children 9-13 years, 1 mg; Males 14-50 years, 1.3 mg; Males over 50 years, 1.7 mg; Females 14-18 years, 1.2 mg; Females 19-50 years, 1.3 mg.

Foods that have 

vitamin B

B is also for Beta Carotene

 In the body, beta-carotene converts into vitamin A (retinol). We need vitamin A for good vision and eye health, for a strong immune system, and for healthy skin and mucous membranes. Beta-carotene supplements are POSSIBLY UNSAFE when taken by mouth in high doses, especially when taken long-term. High doses of beta-carotene can turn skin yellow or orange. There is growing concern that taking high doses of antioxidant supplements such as beta-carotene might do more harm than good. There is no RDA for beta-carotene specifically. Studies have used dosages ranging between 15 and 180 milligrams a day.

B is for B12

Vitamin B12, also known as cobalamin, is an important water-soluble vitamin . It plays an essential role in the production of your red blood cells and DNA, as well as the proper functioning of your nervous system. Vitamin B12 is naturally found in animal foods, including meats, fish, poultry, eggs and dairy. The typical general supplemental dose of vitamin B12 is 1-25 mcg per day.Supplementing with excessively high levels of B12 has been linked to some negative side effects. Several studies have shown that mega doses of the vitamin can lead to outbreaks of acne and rosacea, a skin condition that causes redness and pus-filled bumps on the face.Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. 

One more B..... Biotin

Biotin helps maintain many of your body's major systems. Like other B vitamins, biotin helps your body use enzymes and carry nutrients throughout the body. Biotin deficiency can cause thinning hair and loss of body hair; a rash around the eyes, nose, mouth, and anal area; pinkeye; high levels of acid in the blood and urine; seizures; skin infection; brittle nails; and nervous system disorders.The adequate intakes (AI) for biotin are 30 mcg for adults over 18 years and pregnant women, and 35 mcg for breast-feeding women. Biotin deficiency: Up to 10 mg daily has been used. Biotin supplements can cause problems if you take too much. Side effects can include skin rashes, digestive upset, problems with insulin release, and kidney problems. As with any supplement, the safety of long-term or high-dose use isn't known.

      is for Calcium 

Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. About 99% of the calcium in our bodies is in our bones and teeth. Too much calcium in your blood can weaken your bones, create kidney stones, and interfere with how your heart and brain work. Hypercalcemia is usually a result of overactive parathyroid glands. An extremely low calcium level may cause tingling (often in the lips, tongue, fingers, and feet), muscle aches, spasms of the muscles in the throat (leading to difficulty breathing), stiffening and spasms of muscles (tetany), seizures, and abnormal heart rhythms. To meet the current Recommended Dietary Allowance (RDA) of calcium, women ages 18 to 50, and men ages 18 to 70 need 1,000 milligrams (mg) of calcium. This equals two servings of a calcium-rich food, like dairy or foods and beverages fortified with calcium.

C is for vitamin C

Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It's involved in many body functions, including formation of collagen, absorption of iron, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. The current recommended dietary allowance (RDA) for vitamin C is 60 mg/d for healthy, nonsmoking adults. Although too much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C supplements might cause: Diarrhea. Nausea. Vomiting.

is for vitamin E

 Vitamin E is a fat-soluble antioxidant that stops the production of ROS formed when fat undergoes oxidation.Vitamin E supplements may prevent coronary heart disease, support immune function, prevent inflammation, promote eye health, and lower the risk of cancer. The Recommended Dietary Allowance (RDA) for vitamin E for males and females ages 14 years and older is 15 mg daily , including women who are pregnant. Lactating women need slightly more at 19 mg daily. Although vitamin E is a necessary nutrient, it's possible to overdose on it — especially when taking supplements. Vitamin E toxicity can cause severe complications like blood thinning and may increase your risk of stroke and death from any cause.
Vitamin E deficiency can cause nerve and muscle damage that results in loss of feeling in the arms and legs, loss of body movement control, muscle weakness, and vision problems. Another sign of deficiency is a weakened immune system