is for Vitamin A

Vitamin A is a fat soluble that is stored in the liver. It promotes good vision and is important for the immune system and reproduction. Vitamin A is also considered retinol since it produces the pigments in the retina of the eye. It works to fight against cell damage and plays an important role in the formation of the heart, lungs, and kidneys.

is for Vitamin A

High doses of Vitamin A supplements can cause nausea, headaches, liver problems, birth defects, coma, and even death. Not enough Vitamin A can lead to an eye condition known as xeropthalmia which is the inability to see in low light. The recommended dietary allowance for Vitamin A is 900/700 micrograms. We can obtain vitamin A from foods like eggs, fortified breakfast cereals, orange and yellow fruits and leafy greens.

is for Beta Carotene

Beta carotene is an antioxidant. It inhibits the oxidation of other molecules and protects the body from free radicals. Beta carotene by itself is not an essential nutrient until it is converted to Vitamin A. Some studies show that antioxidants help our immune systems. It also helps the elderly with their lung strength.

is for Beta Carotene

High doses of beta carotene can lead to yellowing of the skin and nails. Some studies showed that people who smoke and take beta carotene supplements were at a higher risk of developing lung cancer. Some research also showed that too much beta carotene could increase the risk of certain cancers. Other studies showed that healthy adults benefited from beta carotene. The RDA for Beta Carotene is 3 mg to 6 mg per day. Foods rich in beta carotene include apricots, chives, grapefruit, onions, and peas.

B is for Biotin

Biotin is an important nutrient for healthy hair, nails, and skin. It also supports the health of the nerves, metabolism, and cells. Biotin converts food into glucose which is used to produce energy. Biotin also helps cells metabolize fatty acids and amino acids. It aids in breaking down fat in the body.

B is for Biotin

Biotin deficiency can lead to rashes, skin lesions, dry eyes, hair loss, inflammation of the tongue, loss of appetite and fatigue. Too much biotin may increase blood glucose levels, and cause effects during pregnancy. The RDA for biotin is 30 micrograms. Foods that contain biotin include sunflower seeds, legumes, cauliflower, and bananas.

is for Vitamin B6

Vitamin B6 is a water-soluble vitamin. It is involved in more than 100 enzyme reactions, mostly focused on protein metabolism. Vitamin B6 also has a role in cognitive development through the biosynthesis of neurotransmitters. Its other involvements include glycogenolysis, immune function, and hemoglobin formation. Vitamin B6 is absorbed through the jejunum and absorbed by passive diffusion.

is for Vitamin B6

Vitamin B6 can cause nerve damage when it is taken in high doses form supplements. Too much Vitamin B6 can also cause skin patches, extreme sensitivity to sunlight, nausea, and heartburn. Deficiency of Vitamin B6 causes changes in mood, muscle pains, and worsening symptoms of anemia. The RDA for it is 1.7/1.5 milligrams.

is for Vitamin B12

Vitamin B12 is important for protein metabolism. It helps in the formation of red blood cells and the maintenance of the central nerous system. The body absorbs Vitamin B12 through two steps. The hydrochloric acid in the stomach separates B12 from the protein that is attached in food. Then the vitamin combines with a protein, intrinsic factor, and is absorbed in the body.

is for Vitamin B12

Low levels of B12 can cause anemia, loss of balance, numbness and weakness. High doses can cause dizziness, headache, anxiety, and nausea. The RDA for Vitamin B12 is 2.4 micrograms. Foods rich in this vitamin include organ meats, shellfish, milk, and eggs.

is for Calcium

Calcium contributes to basic body functions including disease prevention and absorption of other nutrients. The body uses 99 percent of calcium to keep bones and teeth strong, supporting skeletal structure and function. The rest of the calcium in the body plays key roles in cell signaling, blood clotting, muscle contraction and nerve function. Cells use calcium to activate certain enzymes and to transport ions across the cellular membrane. A regular heartbeat can be maintained with help from calcium.

is for Calcium

High intake from supplement can lead to an increase risk of kidney stones and cardiovascular disease. Too much calcium can also cause constipation and can interfere with the absorption of iron and zinc. There are also symptoms of hypocalcemia, osteoporosis, depression, high blood pressure, pins and needles, and tremors. Extreme low levels of calcium in the blood cause spontaneous discharge of the nerve fibers. The RDA for Calcium is 1,000 milligrams.

is for Vitamin C

Vitamin C is a water-soluble vitamin. It is used to form an important protein used to make skin, tendons, ligaments and blood vessels. It can heal wounds, form scar tissue, repair and maintain cartilage. It also aids in the absorption of iron and makes collagen.

is for Vitamin C

Too much Vitamin C may cause gastrointestinal disorders and formation of kidney stones. High doses can cause diarrhea, nausea, vomiting, headache, and insomnia. If you don't consume enough it can lead to scurvy which causes fatigue, inflammation of the gums and joint pain. The RDA is 90/75 milligrams. Foods with Vitamin C include orange, kiwi, red pepper papaya, and pineapple.

is for Vitamin E

Vitamin E protects body tissue from damage caused by substances like free radicals, which harm cells, tissues, and organs. Vitamin E helps keep the immune system strong against viruses and bacteria. It is important in the formation of red blood cells and helps the body use the vitamin K. It keeps blood from clotting inside blood vessels. Cells use vitamin E to interact with each other and carry out many important functions.

is for Vitamin E

High doses of Vitamin E supplements might increase the risk of serious bleeding in the brain. High levels of Vitamin E may also increase the risk of birth defects. It has also been associated with hemorrhagic strokes. Low levels of Vitamin E may lead to hemolytic anemia. The RDA for Vitamin E is 15 milligrams. Foods that contain this vitamin include almonds, peanuts, hazelnuts, sunflower seeds, spinach, broccoli, and fortified breakfast cereals.

is for Folate

Folate is a type of B vitamin. It helps make DNA, repair RNA, and produce red blood cells. If you don't get enough folate you will get folic acid deficiency anemia which comes with symptoms that include weakness, lightheadedness, loss of appetite and weight, and trouble concentrating. Too much folate can cause abdominal cramps, diarrhea, behavior changes, and seizures. The RDA for Folate is 400 micrograms.