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Vitamin A :
Vitamin A is an essential vitamin needed for growth and development, vision,
immune function and reproduction
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There are a variety of food rich in vitamin A and pro-vitamin A (anti-oxidant)
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Sources of vitamin A:
Animal sources:
Liver, Fatty fish such as Salmon and tuna, butter, milk, eggs
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Vitamin A is important for
- Growth of hair
- Treats type II diabetes
- Lowers cancer risks especially prostate cancer and colon cancer by eating
an adequate amount of fruits and vegetables which contain carocenoids and
beta-carotin
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Dosage :
1-3 years old : 300 mcg per day 4-8 years : 400 mcg per day
14 years old (male and adults) : 900 mcg
14 years old (female): 700 mcg

20-50 years old (females) : 750 mcg per day during pregnancy and 250 mcg
while breast feeding
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It is needed
for normal growth and development
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Please note that heat while cooking can
destroy vitamin C in vegetables and fruits
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Sources of Vitamin C:
Orange, red pepper, spinach, strawberry and lemon
Benefits of Vitamin C:
- Help in faster wound healing
- Repairs tissue and reduce damage from inflammation and oxidation
- Prevents acute respiratory infection
- Resistant tuberculosis bacteria, may help in treating cancer
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Dosage:
Adults (male): 90 mg per day
Adults (female): 75 mg per day
Pregnant women: 80 mg and during breast feeding 115 mg

Vitamin E

Vitamin E is a fat soluble vitamin and is the least toxic of all the fat soluble
vitamins
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Vitamin E is
absorbed with other fats in the presence of bilesalt stored in the adipose liver
and muscles
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Sources of Vitamin E
Vegetable oils, sunflower oil, cotton seed oil, palm oil, corn oil, sunflower oil,
wheat germ oil, soya beans, apple seeds, peanuts, yeast, cabbage, fish liver
oil (poor source)
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It's an aspect of
nutrition and has many benefits
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It enhances growth in children and decrease probability of infection
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Sources of Zinc:
Rice, peas, peanuts, crab, beef, raw oyster, yogurt

Benefits:

Enhance Immune system
Treats diarrhea
Treats cold
Helps with wound healing
Prevent damage in the retina of the eye
Increase fertility
Treats acne
Treats pneumonia

Deficiency:

Decreases growth in children
Diarrhea
Hair loss
Acne
Slow wound healing
Loss of appetite

Dosage:

Males: 8 mg per day
Females: 9 mg per day - pregnancy and lactation : 10-12 mg

Iron :

Iron is needed by our bodies for many functions
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It is necessary for a healthy lifestyle
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Selenium play an important role in maintaining a healthy
metabolism
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High
heat cooking destroy selenium in food

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