Some vitamins such as vitamin A, vitamin D and vitamin E are soluble in body's fat and are stored in body. We are not required to take them daily. Excessive use of vitamins tablets/capsules may be dangerous. The benefits of Vitamins and minerals from A to Zinc are given here.
Vitamins Soluble in Fat: Vitamin A, D, E
Daily Value
Food Sources
Benefits
Overdose Effects
Vitamin A 10,000 IU adult males.
8,000 for adult females 12,000 for females lactating For Children 4,000 for age 1-3 5,000 for age 4-6 7,000 for age 7-10
1 cup milk: 300-500 IU 1 large carrot: 11,000 IU 1 cup cantaloupe: 8,000 IU Tomatoes, Peaches, Kiwi, Oranges, Watermelon,
Blackberries
Prevents night blindness, promotes bone growth, maintain healthy hair, skin and mucous membrane
The plant form, beta-carotene which is non-toxic, may reduce risk of some cancers and cataracts. Overuse may produce headaches, blurred vision, diarrhea, irregular periods and joint pain.
Vitamin D 400 IU 5 mg daily for adults and children. Between 50 - 70 year 10 mg and above 70year 15 mg.
1 cup milk: 100 IU, Mushrooms
Sunlight triggers the body to make vitamin D. It promotes absorption of calcium and magnesium.
Enhances calcium absorption. Prevents rickets, a bone disease. May help prevent osteoporosis (weak bones).
Constipation, weight loss, irritability, nausea, calcium deposits in organs.
Vitamin E 1-15 IU (200IU for aged person)
1 Tbsp. corn oil: 16 IU (12 mg) 1 cup blueberries: 4 IU (3 mg) 2 sl whole wheat bread: 3 IU (2 mg)
Helps form and protect cells. Prevents an eye disorder in premature infants. Prevents night blindness. Helpful in Alzhelmer's Disease May protect against some cancers, heart disease, lung damage and cataracts.
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