vitamin A : Also called retinol or retinoic acid. The body converts carotenes from plant foods into vitamin A in the body. Usually taken in ample quantity in a normal diet and stored in the liver.

Found in carrots, egg yolk, liver, butter, milk, cheese, leafy green vegetables (such as spinach, kale, turnip greens, collards and Romaine lettuce), broccoli, dark orange fruits and vegetables (such as apricots, carrots, pumpkin, sweet potatoes, papaya, mango and cantaloupe), red bell pepper. Cod liver oil and halibut oil are probably the two riches sources.

Important for good vision, especially at night. Also affects immunity, reproduction, and the growth and maintenance of cells of the skin, gastrointestinal tract and other mucus membranes.

Taking high-dose supplements (daily dose over 15,000 micrograms RE, or about 75,000 IU) can cause toxicity, which can result in bone fractures; joint pain; headaches; skin that is dry, itchy or peeling; brittle nails; hair loss; nausea and vomiting; diarrhea; fatigue; blurred vision; liver failure; hemorrhages.

Deficiency causes an inflammation of the eyes, night blindness, skin problems, poor teeth, and lack of vitality in the tissues leading to localized inflammation. Normal cooking will not destroy it.

Recommendations: Men ages 11-51+, 1000 micrograms RE/day (equivalent to about 5000 IU). Women ages 11-51+, 800 micrograms RE/day (equivalent to about 4000 IU) (RE=retinol equivalent, the standard measure for vitamin A).

Recommended Daily doses in: ½ cup sweet potatoes (2800 mcg), OR one carrot (2000 mcg), OR 1 oz fortified cornflakes (635 mcg) PLUS 1 cup milk (150 mcg) PLUS 1 cup raw spinach (375 mcg).

vitamin B1 : Also called vitamin F, thiamin and thiamine.

Found in pork, liver, legumes, nuts, whole grain or enriched breads and cereals.

Important for producing energy from carbohydrates, and for proper nerve function.

Deficiency causes a muscular weakness, edema and heart arrhythmias. Eat whole meal bread, brown rice, liver, and egg yolk etc, especially needed for pregnant women.

Recommendations: Men ages 14-70+, 1.2 milligrams/day. Women ages 14-18, 1.0 milligrams/day. Women ages 19-70+, 1.1 milligrams/day.

Recommended Daily doses in: 1 broiled pork chop (0.66 mg) PLUS 1.25 cups corn flakes (0.36 mg) OR 1 baked potato with skin (0.24 mg) PLUS ½ cup lentils (0.17 mg) PLUS 1 cup raisin bran (0.60 mg).

vitamin B2 : Also called Riboflavin.

Present in lean meats, yogurt, cheese,milk, eggs, liver, yeast, broccoli, spinach, beer and whole grain or enriched breads and cereals.

Contributes to energy production.

Light can destroy vitamin B2, so purchase milk in opaque containers.

Deficiency is thought to cause inflammation of the cornea, lip sores and dermatitis.

Recommendations: Men ages 14-70+, 1.3 milligrams/day. Women ages 14-18, 1.0 milligrams/day. Women ages 19-70+, 1.1 milligrams/day. Ages 71+, 15 micrograms/day (equivalent to about 600 IU).

Recommended Daily doses in: 1 cup raisin bran cereal (0.7 mg) PLUS 1 cup milk (0.34 mg) PLUS 1 egg (0.25 mg) OR one small extra-lean hamburger (0.36 mg) PLUS 1 cup plain yogurt (0.49 mg) PLUS ½ cup fresh cooked spinach (0.21) PLUS 1 cup cottage cheese (0.36 mg).

vitamin B3 : Also called nicotinic acid, nicotinamide and niacin.

Present in egg yolk, liver, yeast, and a range of animal and vegetable foods. The body can manufacture vitamin B3 from the amino acid tryptophan, so any food high in tryptophan, such as turkey, will contribute to vitamin B3 intake.

Contributes to energy production. Important for health of skin, digestive tract and nervous system.

In high doses, nicotinic acid can cause dilation of blood vessels and a potentially painful tingling called a "niacin flush." High doses of niacin can cause diarrhea, nausea and vomiting. In the long-term, liver damage may result.

vitamin B6 : Also called pyridoxine.

Helps the body make red blood cells, converts tryptophan to niacin, and contributes to immunity and nervous system function. Used in metabolism of proteins and fats.

Present in liver, yeast, fish, poultry, legumes, leafy green vegetables, potatoes, bananas, fortified cereals.

Deficiency can cause wasting or ageing of the skin, hair, sweat glands and nerve tissue with young children more susceptible than adults. Loss of weight, anemia, irritability and in severe cases convulsions can occur.

High-dose vitamin B6 supplements have been recommended to help PMS, carpal tunnel syndrome and sleep disorders. However, taking very high doses for months or years can cause permanent nerve damage. Recommended upper limit is 100 milligrams per day for adults.

Recommendations: Men ages 14-50, 1.3 milligrams/day. Men ages 51-70+, 1.7 milligrams/day. Women ages 14-18, 1.2 milligrams/day. Women ages 19-50, 1.3 milligrams/day. Women ages 51-70+, 1.5 milligrams/day.

Recommended Daily doses in: 1 chicken breast (1.0 mg) PLUS ½ cup cooked spinach (0.22 mg) PLUS 1 cup brown rice (0.28 mg), OR 1 baked potato with skin (0.69 mg) PLUS 1 banana (0.66) PLUS 4 ounces lean sirloin (0.51 mg).

vitamin B12 : Also called cobalamin.

Brewers yeast is the main source but mainly manufactured due to the large quantities required for an extract. Found in animal foods, such as meats, fish, poultry, milk, cheese and eggs or in fortified cereals.

Important for proper nerve function. Works with folate, converting it to an active form. Helps make red blood cells, and helps metabolize proteins and fats. Contains cyanide and cobalt and effective in the treatment of anemia.

Vegetarians, especially vegans who eat no animal foods, need to look for fortified sources, such as fortified soy milk, or supplements of vitamin B12. The elderly often have difficulty absorbing vitamin B12, and can easily develop deficiencies. Deficiency may result in anemia, nerve damage, and hypersensitive skin. Although vitamin B12 injections have been rumored to increase energy, there's no scientific evidence that this is true.

Recommendations: Ages 14-70+, 2.4 micrograms/day.

Recommended Daily doses in: 1 chicken breast (0.6 mcg) PLUS 1 hard-boiled egg (0.55 mcg) PLUS 1 cup plain low-fat yogurt (1.37 mcg) OR 1 cup milk (0.92 mcg) PLUS 1 cup raisin bran (1.64 mcg).

vitamin C : Also called ascorbic acid.

Found in oranges, lemons, grapefruits and other citrus fruits, green vegetables, milk, meat, strawberries, papaya, cantaloupe, peppers, broccoli, potatoes and tomatoes. .

Important for immune function. Acts as an antioxidant to keep the body healthy. Strengthens blood vessels and capillary walls, makes collagen and connective tissue that hold muscles and bones together, helps form scar tissue, keeps gums healthy, and helps the body absorb iron from foods.

May be destroyed by high temperatures and lost in storage. Smoking depletes vitamin C, so smokers need 100 milligrams per day. High doses (over 1000 milligrams) can cause diarrhea and may cause kidney stones.

Deficiency can lead to symptoms of scurvy, muscular weakness, bleeding under the skin, swelling and inflammation of the gums, loss of teeth and damage to joints. Can occur in babies fed only on artificial foods.

Recommendations: Ages 15-51+, 60 milligrams/day.

Recommended Daily doses in: 1 cup grapefruit juice (72 mg) OR 1 kiwi fruit (74 mg) OR 1 cup chopped broccoli (116 mg) OR 1 baked potato with skin (26 mg) PLUS 1 cup tomato juice (45 mg).

vitamin D : Only found in a few foods such as cod liver oil and other fish oils, and egg yolk, fortified milk, cheese and fortified cereals.The body can make vitamin D on its own, provided it gets enough sunlight. By exposing face, hands and forearms for between 5 and 30 minutes two or three times per week, most people can manufacture all the vitamin D they need. Sunscreen blocks the type of rays needed to produce vitamin D. Vitamin D production plateaus after a short amount of time in the sun. More exposure won't produce extra vitamin D, just skin damage.

Needed for growth and particularly valuable for young children. Increases absorption of calcium and phosphorus, leading to stronger bones and teeth. Vitamin D absorbs in the small intestines so people with diseases preventing absorption (liver disease, cystic fibrosis, Whipple's disease and sprue) may develop vitamin D deficiency.

Excess vitamin D from supplements (greater than 50 micrograms) can result in kidney damage, kidney stones, weakened bones and muscles, and possibly death.

Deficiency causes rickets with softening and irregular growth of bones, swollen joints, distorted limbs, chest deformity and other malfunctions. Overdosing can also be damaging, causing over calcification and phosphorus in the blood, with bones and teeth becoming over calcified, kidney stones etc.

Recommendations: Ages 11-24, 10 micrograms/day (equivalent to about 400 IU)
Ages 25-50, 5 micrograms/day (equivalent to about 200 IU). Ages 51-70, 10 micrograms/day (equivalent to about 400 IU). Ages 71+, 15 micrograms/day (equivalent to about 600 IU) (IU=International Unit).

Recommended Daily doses in: 2 cups milk (200 IU), OR 1 cup milk (100 IU) PLUS 1 cup cornflakes (40 IU) PLUS 1 egg (25 IU) PLUS 1 tsp margarine (20 IU) PLUS 3 ounces salmon with bones (10 IU).