Senin, Februari 19, 2007


Vitamins are organic compounds not manufactured by the body other than proteins, carbohydrates and fats that are required for growth, maintenance and repair. Vitamins require no digestion and are absorbed directly into the blood stream. The thirteen vitamins identified are divided into two groups, fat soluble and water soluble. The fat soluble vitamins, which include A, D, E, and K are stored in the liver and in body fat. Mega doses of fat soluble vitamins can produce a toxic effect in the liver. Water soluble vitamins are not stored by the body. Excess or Mega doses of these vitamins are excreted by the kidneys. However, toxicity has been reported with niacin, C and B6. The following table includes recommended daily allowance.

Fat Soluble
1,000 mcg
Vision, skin, hair, growth, mucous membranes
Egg yolk, milk, butter, yellow and dark green vegetables, yellow-orange fruits
5 mg
Bone and tooth structure, needed to absorb calcium
Sunshine, milk, eggs, fish
10 mg
Red Blood Cells, muscles
Whole grains, oils, fruits, green leafy vegetables
80 mcg
Blood Clotting, bone growth
Eggs, green leafy vegetables, cauliflower, tomatoes
Water Soluble Vitamins
60 mg
Strengthens blood vessel walls, antihistamine, builds collagen
Citrus, tomatoes, broccoli, potatoes, green peppers, cabbage, strawberries
B1 - Thiamin
1.5 mg
Appetite, digestion, nerve function, carb metabolization
Pork, legumes, whole grains, wheat germ, nuts
B2 - Riboflavin
1.7 mg
Fat, protein and carbohydrate metabolism, mucous membrane
Milk, dairy, whole grain, eggs, fish, green leafy vegetables
B3 - Niacin
19 mg
Appetite, lowers cholesterol, fat, protein and carb metabolism
Meat, fish, poultry, eggs, peanuts, legumes, grains
B6 - Pyrodoxine
2 mg
Serotonin (mood regulation), protein metabolism
Meat, poultry, fish, grains, bran, wheat germ, egg yolk, legumes, green leafy vegetables
2 mcg
Red blood cells, genetic material production, new tissue
Meat, poultry, fish, dairy
Folic Acid
200 mcg
Red blood cells, genetic material production
Meat, eggs, fish, green vegetables, beans, asparagus, yeast
Pantothenic Acid
7 mg
Adrenal function, food metabolization, nerve function
Whole grains, eggs, vegetables, meats
100 mcg
Metabolization of glucose
Egg yolk, milk, legumes, peanuts, bananas

source : Training Manual & Certification Course, Fitness ABCs
written by Chuck Krautblatt, Personal Trainer and Aerobics Instructor
1995, 1998

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