-
Vitamin A: amount for males
- 900-3000 mcg/day
- 3,000-10,000 IU/day
-
Vitamin A: amount for females
- 700-3,000mcg/day
- 2,334-10,000 IU/day
-
Vitamin A: what it does
- Helps cell reproduction
- Stimulates immunity
- Helps vision
- Promote bone growth/teeth development
- Maintains healthy skin/hair
- Can prevent Measles
-
Vitamin A: deficiency
- Night-blindness
- Dry skin
- Poor bone growth
- Weak tooth enamel
-
Vitamin A: other forms
- Retinol
- Alpha-carotene
- Beta-carotene
-
Vitamin A: fruit source
- Cantaloupes
- Grapefruit
- Guava
- Mango
- Papaya
- Passionfruit
- Tomatoes
- Watermelon
-
Vitamin A: veg. source
- Amaranth Leaves, Bok Choy,
- Broccoli, Brussel Sprouts,
- Butternut Squash, Carrots,
- Chinese Broccoli, Chinese Cabbage,
- Kale, Leeks, Peas, Pumpkin, Sweet Potato, Swiss Chard
-
Vitamin A: nut source
- Chestnuts
- Pecans
- Pistachios
-
Vitamin A: meat/protein
- Cheddar Cheese, Cream Cheese
- Cows Milk, Whipping Cream
- Eggs, Tuna, Goat Milk
- Goat Cheese
- Sour Cream
-
Vitamin B1: amount for males
at least 1.2 mg
-
Vitamin B1: for females
- at least 1.1 mg
- if lactating: 1.5 mg
-
Vitamin B1: aka?
Thiamine
-
Vitamin B1: for children
.6-.9 mg/day
-
Vitamin B1: what it does
- Replenishes energy supply
- Helps & coordinates muscles and nervous system
- Helps heart function
-
Vitamin B1: deficiency
- Fatigue and weakness
- Anorexia
- Indigestion/Constipation
- Muscle tenderness
-
Vitamin B1: sources
- asparagus, romaine lettuce,
- mushrooms, spinach,
- sunflower seeds, tuna,
- green peas, tomatoes,
- eggplant and Brussels sprouts
|
|
