is for Vitamin A

Most people know Vitamin A to be found in carrots, but it can also be found in mangos, cantaloupe, squash, and broccoli. It helps promote healthy vision by creating pigments within the retina and producing rhodopsin, which absorbs light in the cornea. Vitamin A also plays a role in bone health and bolstering the immune system by creating a barrier against infection. The Recommended Daily Intake for men is 900 uG and for women in 700uG.

A deficiency in Vitamin A can lead to dry eyes, night blindness, and even overall blindness. Other extreme cases have lead to deformities of the bone and increased infections. While an excess of Vitamin A can cause blurry vision, bone pain, and rough or dry skin.

Hi, I'm a carrot and I contain Vitamin A. 

is for Biotin.

Biotin helps keep your skin, hair, and nails healthy by improving the infrastructure of the keratin, the protein that makes up these structures.

The RDI is about 2.5 mg a day. A Biotin deficiency can cause a scaly rash, hair loss, or even brittle nails. Too much on the other hand can cause acne, slower release of insulin, and lower levels of other vital vitamins.

is for Vitamin C

Vitamin C has a lot of benefits but its main few are growth and repair of tissues, working as an anti- antioxidant, and lastly protecting against deficiencies in the immune system. It helps form proteins that are the building blocks of our skin, tendons, ligaments, etc. It removes agents that could potentially oxidize and damage living organisms, and help phagocytes as well as T cells perform their tasks in protecting the body.

The RDI for women is 90 mg, while for men it is 75 mg. Going above these values can cause diarrhea, nausea, headache etc. Not enough can lead to anemia, bruising, swollen joints, decreased ability to fight infection, etc.

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is for Vitamin E

Vitamin E acts as an antioxidant, by donating an unpaired electron to a free radical, which neutralizes it., slowing down or stopping potential damage to the cell. It also bolsters immune function helping in the differentiation process of immature T cells.

The RDA for vitamin E is 15 mg a day. Too much can result in nausea, bleeding, blurred vision etc. Not enough can have equal or even greater consequences like loss of feeling in the limbs, vision problems and even a weakened immune system.

is for Folate

Folate's other name is vitamin B9, and it is vital in DNA/RNA synthesis and repair. Many people are familiar with folic acid, a man-made form of folate often times recommenced to pregnant women to ensure correct development.

The RDA for folate is 400 mcg a day. Too much vitamin B9 can cause anything from abdominal cramps to seizures. Too little can lead to fatigue, shortness of breath, skin discoloration (yellow), etc.

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is for Iron

Fe is the chemical name for iron. It plays a big role in hemoglobin (the main carrier of oxygen in the blood) formation within the body. Without Fe, wouldn't be able to make enough red blood cells and therefore wouldn't get enough oxygen, a disease called iron deficiency anemia.

The iron RDI for the average adult male is mg a day, while the average for women is 18 mg. This discrepancy is due to the women loss of blood during the menstrual cycle. Too much iron can cause

weight-loss, fatigue, shortness of breath, organ damage, and even hear problems. An iron deficiency can cause fatigue, strange cravings for dirt, ice, clay, etc., decreased immune function, etc,

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is for Magnesium

Magnesium helps regulate muscle/nerve function by playing a role in the transport of Calcium and Potassium ions across cell membranes which indirectly leads to the fruition of action potentials. proper bone growth and maintenance by influencing the osteoclasts (break down bone)and osteoblasts (bone-builders) within the bone.

The RDA for women is about 300 mg and about 400 mg for men. An excess of Magnesium can cause anything from nausea and diarrhea to irregular heartbeat and cardiac arrest. Too little can cause muscle cramps, poor sleep, chronic pain etc.

is for Sodium

Na is the chemical name for sodium which often times gets a bad rep, but is crucial to regular functions within our bodies. It mainly helps regulate the blood pressure due to the fact that water "follows" sodium so when sodium exits the body, water does also. Thus, lowering the blood volume, which lowers the blood pressure.It also assists in muscle contractions by helping in the process to send nerve impulses within the body.

The RDA for sodium is about 1500 mg. Too much Sodium can cause loss of water due to diarrhea and vomiting, kidney stones, and even kidney disease. Too little can cause liver failure, kidney failure, and even congestive heart failure.

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is for Pyridoxine

Another name for pyridoxine is Vitamin B6. It assists in regulating mood by helping to make the hormones serotonin and norepinephrine. It like other B vitamins creates energy by turning food into "fuel" for the body by metabolizing carbohydrates, proteins, and fats.

The RDA for the average adult male is 1.3 mg for women and 1.7 mg for men. An excess of B6 has been shown to cause nerve damage which leads to loss of control of bodily movements, extreme sensitivity to sunlight, heartburn, etc. On the other hand, a B6 deficiency can lead to anemia, rashes, scaly skin, and a weak immune system.