Water-soluble vitamins dissolve in water. The body cannot store them. Leftover amounts of the vitamin leave the body through the urine. That means you need a continuous supply of such vitamins in your diet.
Fat-soluble vitamins are stored in the liver and fat tissue of the body until they are needed. Fat-soluble vitamins include vitamins A, D, E and K.
Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy.
Antioxidants also help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke
also please note that dosages vary on RDA requirements and what research you happen to choose, dosages are posted using the most common examples found, sources
web MD
wikipedia
Diet & Fitness Today
Argen, M.D., Sheldon Wellness Encyclopedia of Food and Nutrition (University of California at Berk)
Based on WordNet 3.0, Farlex clipart collection. © 2003-2008 Princeton University, Farlex Inc
National Cancer Institute
Vitamin Dosage Functions Natural Sources Vitamin A Retinol /or Beta Carotene Fat-Soluble/Antioxidant
5,000 IU
Helps build healthy eyes, required for growth and bone development. Beta Carotene is a good antioxidant. Helps healing of infections.
Toxicity Symptoms:
Nosebleeds, abdominal cramps, dry skin, blurred vison and immune system over-reactivity.
Foods
Carrots, yams, pumpkins, yellow or orange fruits, beet greens, fish, eggs, tuna
Vitamin B1 (Thiamine)Water soluble
25 - 300mg
Helps in carbohydrate metabolism and energy production. Required for normal nerve function.
toxicity symptoms
No known toxicity from oral intake
Foods
Whole grains, rice bran, lean meats, fresh
peas, beans, wheat germ, oranges, poultry, fish, enriched pastas
Vitamin B2 (Riboflavin) Water soluble
25 - 300mg
Helps in production of energy from foods and the formation of red blood cells.
toxicity symptoms
No known toxicity
Foods
Fortified grains & cereals, leafy green vegetables, poultry, fish, yogurt, milk, cheese
Vitamin B3 (Niacin) Water-soluble
25 - 300mg
Assists in release of energy from carbohydrates, fats and proteins; helps promote healthy skin.
Toxicity Symptoms
Flushing (redness of the skin, often accompanied by itching or a mild burning sensation). Intake of 3000 mg/day of nicotinamide and 1500 mg/day of nicotinic acid are associated with nausea, vomiting, and signs and symptoms of liver toxicity,diarrhea, heartburn, fainting, sweating, low blood pressure
Foods
Fortified breads and cereals, brewer's yeast, broccoli, carrots, cheese, dandelion greens, dates, eggs, fish, milk peanuts, potatoes, tomatoes, tuna, veal, beef liver, chicken breast
Vitamin B5 (Pantothenic Acid) Water-soluble
10 - 300 mg
Helps release energy from foods; required for synthesis of many
substances.
toxicity symptoms
At very high supplemental doses of 2 or more grams per day, intake of vitamin B5 can cause mild diarrhea. The fact that much lower doses of this vitamin (in the 500 milligram range) have also been used to treat constipation lends credence to this association with diarrhea. But because diarrhea-linked doses of B5 are hundreds or thousands times the Recommended Dietary Allowance (RDA) level, and because no other toxicity symptoms have been reported in the literature, no Tolerable Upper Limit (UL) was established by the Institute of Medicine at the National Academy of Sciences in its 1998 public health recommendations for vitamin B5
Foods
Lean meats, whole grain cereals, fish, legumes
Vitamin B6 Water-soluble
2 - 300 mg
Essential for protein metabolism and nervous system function; participates in synthesis of hormones and red blood cells.
Toxicity Symptoms
Bloating, Depression, fatigue, impaired memory, headaches
Foods
Whole grain breads and cereals, fish, chicken, bananas
Vitamin B7/Vitamin H (Biotin) water-soluble
0.3 - 1 mg
Assists in metabolism of carbohydrates and synthesis of fats and proteins.
Toxicity Symptoms
No known toxic levels are known, as excesses are easily lost in the urine and feces. No known side effects are known
Foods
Legumes, nuts
Vitamin B9 (Folic Acid) Water-soluble
400 - 1,200 mcg
Essential for red blood cell formation and synthesis of DNA and protein
Toxicity Symptoms
Masks B12 deficiency, which can lead to permanent neurological damage
Foods
Fortified cereals, pinto beans, navy beans, green leafy vegetables, beef, brown rice, bran, cheese, lamb, liver, milk, mushrooms, oranges, split peas, pork, tuna, whole grains
Vitamin B12 (Cyanocobalamin) Water-soluble
25 - 500 mg
Helps maintain healthy nervous system, required for normal growth and for production of red blood cells. Helps breakdown fatty acids.
Toxicity Symptoms
Vitamin B12 is the only vitamin that is not known to have toxic effects even when taken in large doses
Foods
Ham, clams, cooked oysters, king crab, herring, salmon, tuna, lean beef, liver, low fat diary products
Vitamin C water-soluble/antioxidant
60 - 5,000 mg
Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth,and also assists in utilization of other vitamins,
Toxicity Symptoms
Vitamin C toxicity is very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea.
Large amounts of Vitamin C reduce body levels of copper, an essential nutrient and interfere with the healthy antioxidant-pro-oxidant balance in the body ,there is research to show that vitamin C may act as a pro-oxidant . In other words, vitamin C, under certain conditions anyway, may act in a manner that is opposite to its intended purpose
People with iron overload diseases must avoid Vitamin C Overdose, as it increases iron absorption. Special medical advice must be taken by individuals who have kidney stones. If a pregnant mother takes 6,000 mg of Vitamin C, the baby may develop rebound scurvy due to a sudden drop in daily intake. Hemochromatosis patients should not take Vitamin C due to enhanced accumulation of non-heme iron in the presence of this vitamin
Foods
Citrus fruits, strawberries, broccoli, melons, peppers, collards, dandelion greens, onions, radishes, watercress
Vitamin D Fat-Soluble
400 - 800 IU
Aides in normal bone growth and tooth function; facilitates calcium and phosphorus absorption.
Toxicity Symptoms
Raised blood calcium, excessive thirst, headaches and kidney stones
Foods
Sun exposure, sardines, salmon, fortified milk, fortified cereals, herring, liver, tuna, margarine, cod liver oil
Vitamin E Fat-Soluble/Antioxidant
30- 1,200 IU
As an antioxidant it protects body cells and helps maintain normal red blood cells.
Toxicity Symptoms
Vitamin E supplements, when taken in very high doses of 3000 IU or more, have been shown to have toxic effects. These effects include intestinal cramps and diarrhea, fatigue, double vision, and muscle weakness. Below the 3000 IU level, the research on vitamin E toxicity is inconsistent, but the majority of studies do not demonstrate toxic effects.
It may block absorption of vitamins A and K. Vitamin E decreases low-density lipoprotein (LDL) cholesterol level at doses more than 400 IU
Foods
Whole grains, wheat germ, nuts, spinach, sunflower seeds
Vitamin K Fat-Soluble
80 mcg
Essential in the blood clotting process.
Toxicity Symptoms
Even in high doses, natural forms of vitamin K have not produced symptoms of toxicity. For this reason, the Institute of Medicine at the National Academy of Sciences chose not to set a Tolerable Upper Limit (UL) for vitamin K when it revised its public health recommendations for this vitamin in 2000. Consuming more than the body's needs for dietary vitamin K does not cause the blood to clot excessively in healthy people. However, this does not mean that no potential exists for adverse effects resulting from high intakes.
High doses of the synthetic form, vitamin K3, can cause glutathione, one of the body's most important internally produced antioxidants that protects cells from free radical damage, to be oxidized and excreted from the body. The synthetic form has also produced jaundice and hemolytic anemia in human infants. Therefore, the U.S. Food and Drug Administration does not allow this form in nutritional supplements.
Foods
Green leafy vegetables like kale, spinach, broccoli, cauliflower
