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.
Vitamins Soluble in Fat: Vitamin A, D, E
Daily Value
Food Sources
Benefits
Overdose Effects
Vitamin A 10,000 IU adult males.
8,000 for adult females 12,000 for females lactating For Children 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, irregular periods and joint pain.
Vitamin D 400 IU 5 mg daily for adults and children. Between 50 - 70 year 10 mg and above 70year 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, weight loss, irritability, nausea, calcium deposits in organs.
Vitamin E 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.
Vitamins Soluble in Fat: Vitamin A, D, E
