The facts on fat soluble vitamins including vitamin A, D and E and their natural sources, benefits and effect of overdose are discussed. Supplements of vitamins and minerals may reduce the risk of age-related disease, but their overdose is harmful.
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.
|Daily Value||Food Sources||Benefits||Overdose Effects|
10,000 IU adult males. 8,000 for adult females
12,000 for females lactating
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 (loose motion remedy), irregular periods and joint pain.
5 mg daily for adults and children. Between 50 - 70 year 10 mg and above 70 year 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 remedy (Constipation remedy), weight loss, irritability, nausea, calcium deposits in organs.|
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.
Overdose of Vitamin Pills Harmful
People who take overdose of vitamins may be doing themselves more harm than good. Rercent study shows that Vitamin supplements do nothing to prevent illness.
Professor Martin Wiseman of Medical and Scientific adviser for the World Cancer Research Fund has warned the people who regularly take vitamin and mineral supplements that they are at greater risk of developing cancer instead of eating a balanced diet, reported in the Daily Express on 18 october 2009. Their research suggests that vitamins A and E can actually cause illness. The study further suggests, Taking beta-carotene supplements increases the risk of lung cancer in current smokers.