Vitamin K is another fat-soluble vitamin, and is known as the clotting vitamin, because without it blood would not clot. Some studies also indicate
that it helps maintain strong bones in the elderly. Adequate intake of vitamin K for men is 120 mcg per day and for
women 90 mcg per day. Good sources are dark-green-leafy vegetables, soybean, cottonseed, canola, and olive oil. People who eat these foods as part of a balanced diet should easily get enough vitamin K.
Vitamin C is a water-soluble, antioxidant vitamin. It is important in forming
collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. Vitamin C also aids in the absorption
of iron, and helps maintain capillaries, bones, and teeth. The RDA for vitamin C is 90
milligrams (mg) per day for men and 75 mg per day for women. Foods rich in vitamin C are citrus fruits and juices, kiwifruit,
strawberries, cantaloupe, broccoli, peppers, tomatoes, cabbage potatoes, and dark-green-leafy vegetables. A six-ounce glass
of orange juice supplies 100 percent of a man’s RDA.
Vitamin B is actually a complex
of different water-soluble vitamins that often exist in the same foods. They perform an important
role in our metabolism, in maintaining muscle tone along our digestive tract and in the health of our nervous system, skin,
hair, eyes, mouth, and liver. The B complex vitamins are: vitamin B1
(thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid),
vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid), and vitamin B12
(cyanocobalamin). Many cereals are fortified with all the B vitamins. Depending on the brand, one serving of a fortified cereal
provides from 25 to 100 percent of the RDA for all the B vitamins (except vitamin
B7 biotin).
Vitamin B1 (thiamine) plays a vital role in the proper operation of your
nervous system. Your body also needs B1 to convert carbohydrates into sugar and then energy. The RDA
for men is 1.2 mg per day and 1.1 mg per day for women. Vitamin B1 is found in meat, wheat germ, whole-grains cereals
and breads, in enriched cereals and breads, in beans, nuts and seeds, and in dark-green-leafy vegetables.
Vitamin B2 (riboflavin) also has a crucial role in certain metabolic reactions, particularly the conversion
of carbohydrates into energy. Riboflavin is also an important antioxidant. The RDA is 1.3
mg per day for men and 1.1 mg per day for women. The best sources of riboflavin are brewer's yeast, almonds, organ meats,
whole grains, wheat germ, wild rice, mushrooms, soybeans, milk, yogurt, eggs, broccoli, and spinach. In addition, flours and
cereals are often fortified with riboflavin.
Vitamin B3 (niacin) helps clear toxic and harmful chemicals from your body. It also assists in the
production of various hormones. Niacin improves your circulation and reduces blood cholesterol levels. The RDA
is 16 mg per day for men and 14 mg per day for women. Foods containing significant amounts of niacin are liver, meat, poultry, fish, whole-grains and nuts.
Vitamin B5 (pantothenic acid) is necessary for a variety of life-sustaining tasks such as generating energy
from food, synthesizing essential fats, and the function of your adrenal glands. Adequate intake of vitamin B5
for adults is 5 mg per day. Good sources include organ meats, eggs, fish and shellfish, poultry, soybeans, beans, dairy foods,
avocado, and mushrooms.
Vitamin B6 (pyridoxine) is needed for protein and red-blood cell metabolism. Your body also requires
vitamin B6 to make hemoglobin. For men and women up to 50 years old,
the RDA is 1.3 mg per day. After
50, the RDA increases to 1.7 mg per day for men and 1.5 mg for women. Vitamin B6 is found in a wide variety of
foods including fortified cereals, beans, meat, poultry, fish, and some fruits and vegetables.
Vitamin B7 (biotin) functions as a coenzyme in the synthesis of fat, glycogen and amino acids. An
adequate intake of biotin is 30 mcg per day. A varied diet should provide enough biotin for most people. Liver, yeast
and egg yokes are particularly rich food sources. It is also found in smaller amounts in fruit, meat and cheese.
Vitamin B9 (folate or folic acid) helps produce and maintain new cells which is particularly important during
periods of rapid cell division and growth such as in infancy and during pregnancy. Folate is needed to make DNA
and RNA, the building blocks of cells. It is also thought to prevent DNA
changes that may lead to cancer. For most adults, the RDA of folate is 400 mcg per day. Of course, woman who are expecting or nursing need more folate. Cooked dry beans and peas, peanuts, oranges, dark-green-leafy vegetables and green peas are folate-rich
foods.
Vitamin B12 (cyanocobalamin) enables your body to manufacture healthy red-blood cells. It also assists in the transmission of electrical signals
between nerve cells. The recommended dietary allowance is 2.4 mcg per day. Vitamin
B12 is found in fortified cereals, meat, fish and poultry.
