Arab British Academy for Higher Education Vitamins
Vitamins are organic compounds not manufactured by the body other than proteins,
carbohydrates and fats that are required for growth, maintenance and repair.
Vitamins require no digestion and are absorbed directly into the blood stream. The
thirteen vitamins identified are divided into two groups, fat-soluble and water-soluble.
The fat-soluble vitamins, which include A, D, E, and K are stored in the liver and in
body fat. Mega doses of fat-soluble vitamins can produce a toxic effect in the liver
and can accumulate in the tissues. Symptoms of toxicity are bone and joint pain,
blurred vision, dry skin, and hair and weight loss. The body does not store watersoluble vitamins. The kidneys excrete excess or Mega doses of these vitamins.
However, toxicity has been reported with A, niacin, C, D and B6. Recommended
Daily Allowances (RDA) are currently being revised.
Fat Soluble
RDR
Purpose
Sources
Vitamins
A
1,000 mcg
Vision, skin, hair, growth, mucous
membranes
Egg yolk, milk, butter, yellow and dark
green vegetables, yellow-orange fruits
D
5 mg
Bone and tooth structure, needed
to absorb calcium
Sunshine, milk, eggs, fish
E
10 mg
Red Blood Cells, muscles
Whole grains, oils, fruits, green leafy
vegetables
K
80 mcg
Blood Clotting, bone growth
Eggs, green leafy vegetables, cauliflower,
tomatoes
Water
Soluble
Vitamins
RDR
Purpose
Sources
C
60 mg
Strengthens blood vessel walls,
antihistamine, builds collagen
Citrus, tomatoes, broccoli, potatoes, green
peppers, cabbage, strawberries
B1 - Thiamin
1.5 mg
Appetite, digestion, nerve
function, carb metabolization
Pork, legumes, whole grains, wheat germ,
nuts
B2 Riboflavin
1.7 mg
Fat, protein and carbohydrate
metabolism, mucous membrane
Milk, dairy, whole grain, eggs, fish, green
leafy vegetables
B3 - Niacin
19 mg
Appetite, lowers cholesterol, fat,
protein and carb metabolism
Meat, fish, poultry, eggs, peanuts,
legumes, grains
B6 Pyridoxine
2 mg
Serotonin (mood regulation),
protein metabolism
Meat, poultry, fish, grains, bran, wheat
germ, egg yolk, legumes, green leafy
1 www.abahe.co.uk Arab British Academy for Higher Education vegetables
Red blood cells, genetic material
production, new tissue
Meat, poultry, fish, dairy
200 mcg
Red blood cells, genetic material
production
Meat, eggs, fish, green vegetables,
beans, asparagus, yeast
Pantothenic
Acid
7 mg
Adrenal function, food
metabolization, nerve function
Whole grains, eggs, vegetables, meats
Biotin
100 mcg
Metabolization of glucose
Egg yolk, milk, legumes, peanuts,
bananas
B12
Cobalamin
Folic Acid
2 mcg
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