is for Alpha-tocopherol (vitamin E)

---fat soluble vitamin 

Function in you body

 ----anti-inflammatory process 

 ---inhibit platelets aggregation  

 ---enhance immune system 

 How Alpha-tocopherol performs its function? 

 --- inhibits the production of new free-radicles. 

---helps widen the blood vessels to keep blood from clotting within them. 

---boosts immune system  

is for Alpha-tocopherol (vitamin E)

 What will happen if you don't get enough...?

 ---loss of feeling in arms and legs 

 ---loss of body movement control 

 ---muscle weakness

 ---vision problems

What will happen if you get too much...?

---bleeding

---muscle weakness

---fatigue, nausea 

---diarrhea

is for Alpha-tocopherol (vitamin E)

 What is EDA for it?

 ---15mg/day for adult, 19mf/day for nursing

Food that contain vitamin E ...

sunflower oil, nuts, pumpkin, avocados, green leafy vegetable

is for Ascorbic Acid (vitamin C)

 ---water soluble vitamin. 

Function in your body

----need for the body to develop and function properly. 

---used to form blood vessels, cartilage, muscle and collagen in bones. 

---vital to your body's healing process. 

How does it perform its function? ...

---helps your cells against the effect of free radicles. Free radicles are produced when your body breaks down food or is exposed to tabaco smokes and radiation from the sun. 

is for Ascorbic Acid (vitamin C)

What will happen if you don't get enough....?

---rough, bumpy skin

---easy bruising 

---slowly healing wounds

---painful, swollen joints

---weak bones

---poor immunity 

is Ascorbic Acid

 What will happen if you get too much ...?

---body cannot store vitamin C so it's rare...but

---upset stomach 

---diarrhea 

---rarely kidney stone

What is RDA for it?

---90mg/day for adult men, 75mg/day for adult women

is Ascorbic Acid

Food that contain vitamin C

citrus, strawberries, tomato, bell peppers, white potato etc... 

is for Biotin (Vitamin H or B7)

water soluble. Found in many cosmetic products for hair and skin.

Functions in your body

---strengthening hair and nails

---keeps cells working as they should be

How does it perform its function?

---helps the body to convert food into energy.

is for Biotin (Vitamin H or B7)

What will happen if you don't get enough?

---skin rashes, hair loss, brittle nails

---dry eyes

---loss of appetite

What will happen if you get too much?

---insomnia

---excessive thirst

---urination 

is for Biotin (Vitamin H or B7)

water-soluble vitamin

What is RDA for it?

---30 mcg/day for adult

Food that contain it

egg yolks, legumes, nuts and seeds, liver, sweet potato

is for Calcium 

The most abundant mineral in your body! 

Functions in your body 

---Most of calcium is stored in your bones and teeth, and giving them structure and hardness.

----important for muscles to move, for nerve to carry message between your brain and every part of your body.

How does it perform its function? 

-----helps blood vessels to constrict. 

----helps release hormone that affects many functions in your body.

is for Calcium

What will happen if you don't get enough....?

---muscle problems

---extreme fatigue 

---osteoporosis

---skin and nail symptoms

---severe PMS

---depression 

---dental problems 

is for Calcium

What will happen if you get too much...?

---weaken your bones

---create kidney stones

---arrythmia 

---headache

---irritation 

---nausea and vomiting

---frequent urination

is for Calcium

What is the RDA for it ....

---between 1000-1200mg per day for an adult. 

Food that contain it

cheese, milk, yogurt, orange, broccoli etc...

*Better if you take with Vitamin D!

is for Calciferol (vitamin D)

---fat soluble vitamin.

What is the function in your body?

---maintains bone health, the nervous system and the immune system

How does it perform its function?

---helps absorption of calcium. 

is for Calciferol (vitamin D2)

 What will happen if you don't get enough?

---weak bones

---bone pain and achiness

---depression

---hair loss

---muscle weakness

---loss of appetite

is for Calciferol (vitamin D2)

 What will happen if you get too much?

---hypercalcemia

---poor bone development

---muscle weakness

---deformities in joint

What is RDA for it?

15 mcg /day for adult

20 mcg/day over 70 years old

is for Calciferol (vitamin D2)

 Food that contain it

salmon, sword fish, almond

tuna, egg yolk

is for Cyanocobalamin

manufactured version of Vitamin B12

 Function in your body...

---makes red blood cells

---keeps your nerve system healthy

---maintaining healthy metabolism

---producing DNA

How does it perform its function...?

---increase the level of the vitamin B12. 

---vitamin B12 is required to development, myelination, and function of the CNS.

---formation healthy RBC

is for Cyanocobalamin 

What will happen if you don't get enough...?

---extreme tiredness

---low energy

---mouth ulcers

---muscle weakness

---Vitamin B12 anemia 

What will happen if you get too much...?

---generally considered safe

---rare but can cause a serious allergic reaction (anaphylaxis)

is for Cyanocobalamin

What is RDA for it?

2.4mcg/day for adult

2.6 mcg/day for pregnancy

2.8 mcg/day for nursing

Food that contain it

fish, shellfish, liver, red meat, eggs, poultry

dairy products 

is for Folic Acid (form of Vitamin B9)

Function in your body

---helps your tissues grow and cells work 

---important in red blood cell formation

How does it perform its function?

---helps DNA and RNA formation

---involves protein metabolism

is for Folic Acid (form of Vitamin B9)

What will happen if you don't get enough?

---folate deficiency anemia

---extreme tiredness

---lack of energy

---disturbed vision

---depression and confusion

is for Folic Acid (form of Vitamin B9)

What will happen if you get too much?

---might worsen the symptom of Vitamin B12 deficiency 

---stomach upset

---nausea

---irritability

---confusion

is for Folic Acid (form of Vitamin B9)

What is RDA for it?

---400mcg/day for men and women

---600mcg/day for pregnancy and nursing

Food that contain it

asparagus, broccoli, brussel sprout, leafy greens, legumes, eggs, beets, citrus fruits, nuts and seeds, bananas, avocados

is for Iron 

Function in your body...

Your body needs iron for growth and development! 

---essential element for blood production. 

How Iron perform its function? 

----makes hemoglobin in red blood cells. They carry oxygen throughout your body. 

---helps to create and spread immune cells. 

is for Iron 

What happen if you don't get enough....

---Extreme fatigue

---pale skin

---weakness

---headaches 

---rapid and irregular heartbeat

---shortness of breath

is for Iron 

What happen if you get too much ....

--- fatigue

---weight loss

---weakness

---joint pain

---brain fog, mood swing, anxiety

is for Iron 

What is the RDA for it ....

---men 8mg/day

---women 18mg/day

---pregnant women 27mg/day

---women over 50 or nursing 8-9mg/day

is for Iron 

Food that contain it

---meat (beef, lamb, ham, turkey, chicken etc...)

---seafood(shrimp, clams, scallops, oysters, tuna...)

---eggs (any style)

---vegetables (kale, spinach, sweet potato etc...)

---bread (white bread, enriched pasta etc...)

---fruits (strawberries, watermelon, dates etc...)

---beans (tofu, dried peas, lentils etc...)

is for Magnesium

Function in your body...

---regulate muscle and nerve function, blood sugar levels and blood pressure. 

---help protein synthesis

How does it perform its function??

---cofactor in more than 300 enzyme systems that regulate divers biochemical reactions in your body.  

is for Magnesium

what happen if you don't get enough??

---nausea, constipation, headache

---nighttime leg cramps

---numbness or tingling in the legs and arms

---general body weakness

---heart palpitation

---twitches, tremors, and muscle cramps worst case scenario convulsion and seizure  caused by greater flow of calcium

is for Magnesium

what happen if you get too much??

---diarrhea

---nausea and vomiting 

---lethargy

---muscle weakness

---low blood pressure

---urine retention

---respiratory distress

is for Magnesium

what is RDA for it?-

---400-420mg/day for men

---310-320mg/day for women (including lactation)

---350-360mg/day pregnancy

Food that contain it

spinach, legumes, nuts, whole grain

is for Niacin (Vitamin B)

water-soluble vitamin

Function in your body...

---keeps your nerve system, digestive system and skin healthy

How does it perform its function?

---turns food into energy

is for Niacin (Vitamin B)

What will happen if you don't get enough...?

---pellagra (Italian word meaning rough skin)

---bright redness of tongue 

---constipation/diarrhea

How will happen if you get too much...?

---diarrhea

---easily bruising

---increases bleeding from wounds

is for Niacin (Vitamin B)

What is RDA for it...?

---16mg/day for men, 14mg/day for women

---17-18 mg/day for pregnancy and nursing

Food that contain it

broccoli, peanuts, chicken, mushroom, bell peppers, kidney beans 

is for Pyridoxine (vitamin B6)

water-soluble vitamin

Function in your body

---supports brain function, including improving mood

---maintain healthy the immune system

How does it perform its function?

---helps to create neurotransmitters (including serotonin)

---helps to regulate energy use in the brain

---helps the body to make antibody 

is for Pyridoxine (vitamin B6)

What will happen if you don't get enough?

---dietary deficiency is rare(various conditions cause secondary deficiency

---dermatitis with cheilosis (red swollen patches in the corners of the mouth)

---glossitis (inflammation of tongue)

---peripheral neuropathy

---weakened immune system

---microcytic anemia