Vitamin A/Carotenoids: We need vitamin A and some carotenoids (which our bodies convert into vitamin A) for proper vision, new cell growth and healthy tissue. Vitamin A also increases resistance to infection. Whereas too much vitamin A can be dangerous, there are no reported adverse effects of very high beta-carotene intakes. The recommended daily vitamin A intake for women is 4,000 international units. Good sources of vitamin A and beta-carotene include dark green leafy vegetables (spinach, kale, broccoli, Brussels sprouts, asparagus), yellow-orange vegetables and fruits (carrots, sweet potatoes, pumpkins, winter squash, cantaloupe, apricots), liver and milk.
Vitamin C: Vitamin C helps maintain healthy bones, connective tissue and teeth. It also helps increase the absorption of iron and folic acid. The recommended daily intake for vitamin C is 60 milligrams (100 milligrams for smokers). Some scientists believe that the recommended intake should be increased to 200 milligrams daily. When megadoses of vitamin C are consumed, extra vitamin C is simply excreted in the urine. Too much vitamin C isn't toxic but can cause diarrhea. Good sources of vitamin C include citrus fruits and juices, berries, green leafy vegetables, green and red peppers, and tomatoes.
Vitamin E: A number of researchers believe that vitamin E will eventually prove to be the superstar among all the antitoxic ants, especially in promoting heart health. Vitamin E helps form blood cells, muscles and healthy lung tissue, and is needed for normal immune system function. The recommended daily intake for vitamin E is 30 international units. It is relatively nontoxic in high doses. Good sources of vitamin E include whole grains, vegetable oils, egg yolks, liver, wheat germ, nuts, beans, and green leafy vegetables.
Related Diet & Weight Loss Coupons
