Complementary Therapists Logo
FaceBook Logo

Complementary Therapists > Dietary Therapy > Vitamins

Vitamins

Vitamins are organic compounds that are essential for the proper functioning of the human body and as the body cannot produce enough itself it must get vitamins from food. Vitamin deficiency can lead to disease or medical conditions that can only be cured by the deficient or missing vitamin.

Fat Soluble Vitamins and Water Soluble Vitamins

Fat soluble vitamins are stored in the body's liver and in fatty tissue. It is easier to store these fat soluble vitamins than water soluble vitamins and the body can retain reserves for days and in some cases even months. Vitamins A, D, K and E all fat soluble vitamins that are absorbed through the digestive tract with the aid of fats.

Water soluble vitamins cannot stored in the body as the flush through the body and are excreted as urine. As a consequence the body must consume quantities of vitamins C and B on a daily basis.

Vitamin Chart

The following is a list of vitamins that are required by the human body. It includes the name of each vitamin, the health benefits for the body, good sources of the vitamin and the recommended daily allowance (RDA).

Vitamins Health Benefits Sources Recommended Daily Allowance
Vitamin A Helpful for healthy eyes. Benefits hair and skin. Boosts the immune system. Maintains mucous membranes. broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs. Men: 750 mg
Women: 750 mg
Child: 1000 IU (2 - 3 yr) to 2000 IU (9 - 13 yr)
Vitamin B1 (Thiamine) Helps the body make optimum use of carbohydrates. Aids proper heart function, the nervous system, and enables good co-ordination of muscles. Whole Grain Products, Sunflower Seeds, Oatmeal, Pine Nuts, Other Nuts, Lean Pork and other Meat forms, Wheat Germ Men: 1.18 mg
Women:0.85 mg
Child: 500 mcg (1 - 3 yr) to 900 mcg (9 - 13 yr)
Vitamin B2 (Riboflavin) Regulates metabolism of carbohydrates, fats, and proteins. Also beneficial for eyes, and healthy growth of hair, nails and skin. Dairy products, lean meats, poultry, fish, grains, broccoli, turnip greens, asparagus, spinach, and enriched food products. Men: 1.75 mg
Women: 1.27 mg
Child: 0.5 mg (1 - 3 yr) to 0.9 mg (9 - 13 yr)
Vitamin B3 (Niacin) Regulates metabolism of carbohydrates, fats and proteins. Aids normal brain function and maintains healthy nervous system. Beef, Chicken, Tuna, Liver, Peanut Butter, Barley, Rice Bran, Wheat Bran, Rice Men: 19.3 mg
Women: 14.0 mg
Child: 15.0 mg
Vitamin B5 (Pantothenic Acid) Regulates metabolism of carbohydrates, fats and proteins, and generates fatty acids and cholesterol. Egg yolk, liver, kidney, yeast, broccoli, lean beef, skim milk, sweet potatoes, molasses, lobsters, organ meats, avocado, mushroom, lentils Men: 2.5 mg
Women: 2.5 mg
Child: 2 - 4 mg
Vitamin B6 (Pyridoxine) Controls the metabolism of amino acids and carbohydrates. Aids healthy nervous system function, and in the production of red blood cells. Bananas, Brewer's Yeast, Chicken, fish, pork, liver, kidney, whole grains, nuts, and legumes Men: 1.8 mg
Women: 1.5 mg
Child: 0.6 mg - 0.13 mg
Vitamin B12 (Cobalamin) Vital for DNA synthesis. Aids healthy nervous system function, and helps in production of red blood cells. Mussels, Oyster, Oily Fish, Crab, Beef, Liver, Offal, Egg Men: 2 mcg
Women: 2 mcg
Child: 0.9 mg - 2.4 mcg
Folate Along with vitamin B12, it protects and develops the nervous system, and aids in the production of RNA and DNA. It produces red blood cells for the unborn in the uterus. Lentils, Chickpeas, Kidney Beans, Green Leafy Vegetables, Nuts, Oat Bran, Liver, Brewer's Yeast Men: 400 mcg
Women: 400 mcg
Child: 150 mcg - 300 mcg
Vitamin C Aids collagen production. Iimportant for healthy gums, bones, cartilage and blood vessels. Boosts the immune system, assists in tissue repair, and in absorbing iron. Citrus Fruits, Guava, Papaya, Kiwi, Green Leafy Vegetables, Broccoli, Capsicum, Red Chillies Men: 40 mg
Women: 30 mg
Child: 15 mg - 45 mg
Vitamin D Vital to absorb calcium and phosphorus in the promotion of healthy bones and teeth. Dairy, Herrings, Tuna, Fish Oils, Egg Yolk, Sunflower Seeds, Sardines, Sunlight Men: 5 mg
Women: 5 mg
Child: 5 mg
Vitamin E Has antioxidant properties. Aids in healing of the skin and helsps to prevent scarring. It maintains health red blood cells, and protects cell membranes. margarine and vegetable oil (soybean, corn, safflower, and cottonseed), wheat germ, green leafy vegetables. Men: 10 mg
Women: 10 mg
Child: 6 mg - 11 mg
Vitamin K Allows blood clotting in case of severe bleeding. Spinach, lettuce, kale, cabbage, cauliflower, wheat bran, organ meats, cereals, some fruits, meats, dairy products, eggs. Men: 80 mcg
Women: 80 mcg
Child: 30 mcg - 40 mcg

Dietary Therapy - Nutritional Therapy - Vitamins - Minerals


Rotating banner
Holistic Practice / Attract More Clients - Holistic Online Marketing
Get your Exclusive Top Ten Listing With Complementary-Therapists.Com

Reiki Stoneybatter Smithfield Holistic Healing Therapist Cork Bio Energy Therapist Cavan
Holistic Therapist Dublin 2 Waterford Integrated Energy Therapist Galway Complementary Therapist
Fertility Reflexology Kildare EFT Limerick EFT Courses
Holistic Therapist Cork Holistic Therapist Kildare Fertility Acupuncture Kildare
EFT Dublin 4 Reiki North Kildare IET Dublin 4
Energy Healer Kildare Complementary Therapist Kilcock Reiki Kilcock
Reiki Dublin 6 Cosmetic Acupuncture Dublin 3 Reiki Practitioner Galway
Stress Treatment Mayo Reiki Cork Stress Treatment Galway
Fertiliy Massage Kildare Emotional Freedom Technique Dublin Body Healing Dublin
Access Bars Dunboyne Beauty & Colour Therapy Raheny / Donaghmede Therapy Rooms Newbridge
Back Pain Treatment Galway Bio Energy Healing Therapist Galway Back Pain Treatment Mayo
Pilates Dublin 5 Massage Therapist Dunboyne Holistic Beauty Treatments Dublin
Food Intolerance Testing Mayo Reflexology Sligo Osteopath Dublin 2
Reiki South Dublin Ireland's Leading Psychic Life Coach South Dublin
Yoga Classes Dublin 5 Bio Energy Therapist Mayo Reflexology Limerick
Japanese Massage Equine Reiki Spiritual Healing Intuitive
Bio Energy Therapist Cork Food Intolerance Testing Galway Reiki Dublin 3
Bio Energy Healing Galway Counsellor & Psychotherapist Meath Hypnotherapy Dublin
EFT Master Practitioner Course Complementary Therapist North County Dublin Reiki Cavan
Reiki Raheny / Donaghmede Complementary Therapist Dun Laoghaire Osteopath Drumcondra
Reiki Meath Reiki Dublin 22 Reiki Kildare
Complementary Therapist Swords Reflexology Dublin Reiki Bray
Bio Energy Therapist Westport Louth Reiki Acupuncture Clontarf
Reiki Dublin South Bio Energy Healing Mayo Counsellor Psychotherapist Navan
Reiki Westport Kildare Manual Lymph Drainage Access Bars Dublin
Bio Energy Therapist Dublin Reiki Dublin Reiki Dublin 7
Reiki Maynooth Weight Loss Alternatives Dublin Reflexology Dublin 6
Ear Candling South Dublin Homeopath Galway Physical Therapy Dublin
Kildare Reflexology Indian Head Massage Galway Angel Shop
Massage Templeogue Healer Dublin Angel Card Reader Dublin
Reiki Galway Galway / Mayo Holistic Therapist Reiki Mayo
Sports Massage Swords Reiki Limerick Ear Candling Bray
Ear Candling Maynooth Reiki Clare Kildare Reflexologist
Energy Healing Dublin Reflexologist Swords Kinesiology Dunboyne
Online Angel Shop Access Consciousness Indian Head Massage Cavan
Reiki Course Limerick Reiki Dunboyne Reiki Course Co. Clare
Massage Raheny / Donaghmede Access Bars Raheny Donaghmede

Access Consciousness Ireland - Acupuncture Ireland - Alexander Technique Ireland - Amatsu Ireland
Aromatherapy Ireland - Ayurvedic Kansa Vatki Foot Massage Ireland - Bach Flower Remedies Ireland
Bio Energy Healing Ireland - Biofeedback Therapy Ireland - Bowen Technique Ireland - Chiropractic Ireland
Colonic Irrigation Ireland - Counselling Ireland - Craniosacral Therapy Ireland - Dietary Therapy Ireland
Homeopathy Ireland - Hopi Ear Candling Ireland - Indian Head Massage Ireland - Iridology Ireland
Kinesiology Ireland - Manual Lymph Drainage Ireland - Massage Ireland - Meditation Ireland
Naturopathy Ireland - Neuromuscular Therapy Ireland - Osteopathy Ireland - Pilates Ireland
Psychotherapy Ireland - Reflexology Ireland - Reiki Ireland - Rolfing Ireland - Seichem Ireland
Shiatsu Ireland - Access Bars Depression - Access Bars Stress

Reiki Workshops - Learn Reiki - Reiki 2 Workshop - Advanced Reiki Workshop
Medical Conditions - Allergy Testing - Food Testing - Complementary Medicine
Alternative Therapists - About Us - Contact Us - Terms & Conditions - Site Map


© 2010-2017 Complementary-Therapists.com Ireland. All rights reserved