Vitamins Chart - VITAMIN VITAMIN A VITAMIN D VITAMIN E...

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VITAMIN Precursor Name/Source Primary Function(s) Deficiency Disease/Symptoms Toxicity Disease/Symptoms Food Source(s) DRI/day Men/Women VITAMIN A retinoids (retinol, retinal, retinoic acid) Essential for healthy eyes Involved in cell differentiation, reproduction, and immunity by promoting gene expression for: Healthy skin, mucus membranes Bone growth Fetal development White blood cells to fight harmful bacteria Night blindness (chronic) Xerophthalmia (prolonged) Stunting of bones UL: 3,000 mg nonthreatening condition: carotenodermia Carotenoids, including beta- carotene, are pigments which give color to carrots, cantaloupe, sweet potatoes, spinach, and broccoli. Preformed vitamin A only found in animal foods: liver, eggs, fortified milk, cheese Men: 900 Women: 700 VITAMIN D “Sunshine Vitamin” active form acts as a hormone Regulates calcium and phosphorus, maintain healthy blood levels and bones, prevent type 2 diabetes and some cancers Rickets : weak bones, bowed legs Osteomalacia : adult equivalent of rickets UL: 4,000 mg Damaging calcium deposited in kidneys, lungs, blood vessels, heart hypercalcemia fortified milk and yogurt, fortified cereals, fatty fish (examples: sardines, salmon, tuna) 15 – 20 mg VITAMIN E Alpha-tocopherol Acts as a powerful antioxidant
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