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Vitamins and Minerals Although vitamins are a small part of our diets, they are absolutely essential to life. This is true because the human body can only produce Vitamin D; all other vitamins must be taken into your body by foods you eat. This sometimes poses a problem to people who are trying to limit the amount of food they eat. Vitamin A Vitamin A can only be found in animal products, including butter, eggs, oils and fish liver. However, there is a yellowish substance in plants called "carotene" which can be changed to Vitamin A in animals. The RDA (Recommended Daily Allowance) for an adult is about 1.5 mg (5,000 IU.) Vitamin A is necessary to maintain the epithelial cells of the eyes, skin and the digestive and respiratory tracts. Vitamin A deficiency causes the cells to become flat and less resistant to infection. Sometimes Vitamin A (well deserving) is called the "anti-infection vitamin." Vitamin B Complex Vitamin B Complex used to be known as the "anti-beriberi factor," but now the Vitamin B Complex has been separated into other materials with different biologic effects. Liver, and yeast are prime sources for Vitamin B. Vitamin B1 (Thiamine) Vitamin B1 is the first part which is separated from the rest of the complex. Thiamine helps prevent beriberi. Although this vitamin can now be synthetically prepared, it can be found in Liver, port, yeast, nuts, and some grains. An average adult requires 2 to 3 grams of Vitamin B1. Breads, flour and cereals are now enriched with thiamine so there is no longer a worry of deficient Vitamin B1 intake, which would cause beriberi. Vitamin B2 (Riboflavin or G) Riboflavin, as it is generally called, is also found in liver, yeast, in addition to wheat germ, eggs, and cheese. Riboflavin helps in the metabolism of glucose and amino acids. An average adult requires 1 to 2 grams of riboflavin. Vitamin B6 (Pyridoxine) Vitamin B6 can be found in nuts, meats, eggs and whole grains and beans. Vitamin B6 helps in the metabolism of some amino acids. Vitamin B12 (Cobalamin), Folic Acid, Choline, and Ionistol All of these are necessary to prevent anemia. They also play a key role in the metabolism of certain substances involved in the synthesis of amino acids. Vitamin C Vitamin C is mainly found in oranges, lemons, and other citrus fruits. The RDA of Vitamin C is from 75 to 100 mg for an adult. A lack of Vitamin C can cause scurvy, a common disease suffered by sailors who were on long sea voyages. A combination of deficient protein, vegetable and Vitamin C intakes can cause scurvy. Nowadays, scurvy has been virtually obliterated by modern packaging techniques. Ascorbic acid was found to be the vitamin which prevented scurvy. Vitamin C takes a part in cellular oxidation. Vitamin D Vitamin D can be found in butter, eggs, milk and some oils. Vitamin D is necessary for normal absorption of calcium and phosphorus from the intestine. Adults and children only need about .02 mg per day. Vitamin E Studies on rats, chicks and ducks have shown that Vitamin E is necessary to prevent sterility. When absent, the male animals became sterile and the females were unable to complete the pregnancy process. It is not been proven that Vitamin E deficiency can cause sterility, but it is a possibility. However, experiments that pertain to humans have shown that deficiency of Vitamin E has caused progressive deterioration of the muscles and paralysis. (Biology, Villee, Fourth Edition) Vitamin K Vitamin K helps in the normal clotting of blood. A recommended amount is 1 to 5 mg a day. Niacin (Nicotinic Acid) Niacin is present in yeast, meat, beer and fresh vegetables. Niacin help maintain the epithelia of the skin cells and digestive tract. The RDA is 20 to 25 mg. for an adult. Minerals There are 15 essential minerals, some include: sodium chloride, potassium, magnesium, phosphorus, calcium, iron, copper, manganese, iodine, zinc, and cobalt. Zinc, manganese and cobalt are only needed in trace amounts. Pantothenic Acid Pantothenic Acid helps in the normal maintenance of nerves and skin. Sources include, eggs, meats, and some nuts.