KEY
VITAMINS Kay
G. Mullin, RD Sports
Nutritionist
VITAMIN RDA* FUNCTION FOOD
SOURCES SAFE
SUPPLEMENT LEVEL Vitamin
A 800
RE Growth,
vision, antioxidant, healthy mucous membrane Organ
meats, milk, oysters, mackerel Can
be toxic, do not exceed safe level: 1000 RE
Beta Carotene 10-30mg** Boosts
immunity, antioxidant, precursor to vitamin A Dark
orange, bright green, red fruits and vegetables Nontoxic
form of vitamin A 30-50 mg Vitamin
D 200
IU Helps
build bones and teeth, maintain muscles and nerves, prevent skin disorders Sunlight,
fish with small bones, foritified milk, shrimp Toxic
if taken in doses more than 4 x RDA 400 IU Vitamin
E 12
IU or 8 mg Slows
down aging, anti-oxidant, aids in preventing cancer & heart disease. Aids
in decreasing symptoms of PMS and lupus. Safflower
oil, wheat germ, peaches, spinach Non
toxic 200-400 IU Vitamin
B6 1.6
mg Metabolism
of carbs, fat, and protein. Required for the manufacturing of hormones and hemoglobin.
Functioning of central nervous system. Banana,
avocado, beef, chicken, fish, leafy greens. Toxic
to nervous system if greater than 200 mg. 10 mg
Folic Acid 180
- 400 mcg Helps
regulate cell division and transfer. Production of neurotransmitters. Brewers
yeast, liver, legumes, orange juice, dark leafy greens. Non
toxic 400 mcg Vitamin
C 60
mg Forms
collagen, promotes healing, and acts as an antioxidant. Citrus
fruits and juices. Strawberries, cantalope, tomato juice, potato, broccoli. Non
toxic 150-800 mg *
RDA based on adults.
