Pinoycity's Vegetables : Vital Nutrients: September 2010

ALFALFA SEEDS : Vital Nutrients and Health Benefits

ALFALFA SEEDS
Scientific Name : Medicago Sativa

Long regarded by the Chinese as a herbal medicine, Alfalfa Seeds, comes from (of course) the Alfalfa plant. The Alfalfa plant is a plant which sends its roots down twenty to thirty feet into the ground and brings up the minerals that are not available on the surface (talking about going down the extra mile).

It is primarily used in Europe as food for cattle especially for dairy cattle as it is rich in Protein. It is said to be grown worldwide, although, this blogger don't think Filipinos are familiar with this plant.

Health Benefits from Alfalfa Seeds :

Arthritis - the belief is that Alfalfa has Amino Acids that reduce inflammation
Diabetes - helps in regulating Glucose (blood sugar)
Kidney Stones - rich in Vital Nutrients Vitamins A. C and E and Mineral Zinc which are known to help dissolve Kidney Stones

Alfalfa Seeds VITAL NUTRIENTS (contents per 100g) : Vitamins

Vital Nutrients Vitamin A - 155 IU
Vital Nutrients Vitamin B1/Thiamin - 0.076mg
Vital Nutrients Vitamin B2/Riboflavin - 0.126mg
Vital Nutrients Vitamin B3/Niacin - 0.481mg
Vital Nutrients Vitamin B5/Pantothenic Acid - 0.563mg
Vital Nutrients Vitamin B6 - 0.034mg
Vital Nutrients Vitamin B8/Folate - 36.0mcg
Vital Nutrients Vitamin C - 8.20mg
Vital Nutrients Vitamin E - 0.020mg
Vital Nutrients Vitamin K - 30.50mcg

Alfalfa Seeds VITAL NUTRIENTS (contents per 100g) : Minerals

Vital Nutrients Calcium - 32.0mg
Vital Nutrients Iron - 0.96mg
Vital Nutrients Magnesium - 27.0mg
Vital Nutrients Phosphrous - 70.0mg
Vital Nutrients Potassium - 79.0mg
Vital Nutrients Sodium - 6.0mg
Vital Nutrients Zinc - 0.920mg
Vital Nutrients Copper - 0.157mg
Vital Nutrients Manganese - 0.188mg
Vital Nutrients Selenium - 0.60 mcg

Alfalfa Seeds VITAL NUTRIENTS (contents per 100g) : Others

Vital Nutrients Protein - 3.990g
Vital Nutrients Calories - 29kcal
Vital Nutrients Carbohydrates - 3.780g
Vital Nutrients Fiber - 2.50g
Vital Nutrients Beta-Carotene - 87mcg
Vital Nutrients Lycopene - 0mcg
Cholesterol - 0g

Top Ten List : VITAL NUTRIENTS Low-Carbohydrate Fruits

List of Top Ten Vegetables with the lowest content of VITAL NUTRIENTS Carbohydrate
This list is for Weight Loss practitioners. The Top Ten List of Low-Carbohydrate Vegetables :

Pumpkin - 0.500g
Chinese Cabbage - 2.180g
Lettuce, Butterhead - 2.230g
Taro Shoots - 2.320g
Pumpkin Leaves - 2.330g
Seaweed, Spiriluna - 2.420g
New Zealand Spinach - 2.500g
Lettuce, Green Leaf - 2.790g
Broccoli, Raab - 2.850g
Celery - 2.970g

TOMATO : Vital Nutrients and Health Benefits

Red Tomato Vital Nutrients Facts
Red Tomato VITAL NUTRIENTS (contents per 100g) : Vitamins

Vital Nutrients Vitamin A - 833 IU
Vital Nutrients Vitamin B1/Thiamin - 0.037mg
Vital Nutrients Vitamin B2/Riboflavin - 0.019mg
Vital Nutrients Vitamin B3/Niacin - 0.594mg
Vital Nutrients Vitamin B5/Pantothenic Acid - 0.089mg
Vital Nutrients Vitamin B6 - 0.080mg
Vital Nutrients Vitamin B8/Folate - 15.0mcg
Vital Nutrients Vitamin C - 12.70mg
Vital Nutrients Vitamin E - 0.540mg
Vital Nutrients Vitamin K - 7.90mcg

Red Tomato VITAL NUTRIENTS (contents per 100g) : Minerals

Vital Nutrients Calcium - 10.0mg
Vital Nutrients Iron - 0.270mg
Vital Nutrients Magnesium - 11.0mg
Vital Nutrients Phosphrous - 24.0mg
Vital Nutrients Potassium - 237mg
Vital Nutrients Sodium - 5.0mg
Vital Nutrients Zinc - 0.170mg
Vital Nutrients Copper - 0.059mg
Vital Nutrients Manganese - 0.114mg
Vital Nutrients Selenium - 0mcg

Red Tomato VITAL NUTRIENTS (contents per 100g) : Others

Vital Nutrients Protein - 0.880g
Vital Nutrients Calories - 18kcal
Vital Nutrients Carbohydrates - 3.920g
Vital Nutrients Fiber - 1.200g
Vital Nutrients Beta-Carotene - 449mcg
Vital Nutrients Lycopene - 2573mcg
Cholesterol - 0g

TOMATO : Vital Nutrients and Health Benefits

Orange Tomato Vital Nutrients Facts
Orange Tomato VITAL NUTRIENTS (contents per 100g) : Vitamins

Vital Nutrients Vitamin A - 1496 IU
Vital Nutrients Vitamin B1/Thiamin - 0.046mg
Vital Nutrients Vitamin B2/Riboflavin - 0.034mg
Vital Nutrients Vitamin B3/Niacin - 0.593mg
Vital Nutrients Vitamin B5/Pantothenic Acid - 0.186mg
Vital Nutrients Vitamin B6 - 0.060mg
Vital Nutrients Vitamin B8/Folate - 29.0mcg
Vital Nutrients Vitamin C - 16.00mg
Vital Nutrients Vitamin E - 0mg
Vital Nutrients Vitamin K - 0mcg

Orange Tomato VITAL NUTRIENTS (contents per 100g) : Minerals

Vital Nutrients Calcium - 5.0mg
Vital Nutrients Iron - 0.47mg
Vital Nutrients Magnesium - 8.0mg
Vital Nutrients Phosphrous - 29.0mg
Vital Nutrients Potassium - 212mg
Vital Nutrients Sodium - 42.0mg
Vital Nutrients Zinc - 0.140mg
Vital Nutrients Copper - 0.062mg
Vital Nutrients Manganese - 0.088mg
Vital Nutrients Selenium - 0.400 mcg

Orange Tomato VITAL NUTRIENTS (contents per 100g) : Others

Vital Nutrients Protein - 1.160g
Vital Nutrients Calories - 16kcal
Vital Nutrients Carbohydrates - 3.180g
Vital Nutrients Fiber - 0.90g
Vital Nutrients Beta-Carotene - n/a
Vital Nutrients Lycopene - n/a
Cholesterol - 0g

TOMATO : Vital Nutrients and Health Benefits

Green Tomato Vital Nutrients Facts
Green Tomato VITAL NUTRIENTS (contents per 100g) : Vitamins

Vital Nutrients Vitamin A - 642 IU
Vital Nutrients Vitamin B1/Thiamin - 0.060mg
Vital Nutrients Vitamin B2/Riboflavin - 0.040mg
Vital Nutrients Vitamin B3/Niacin - 0.500mg
Vital Nutrients Vitamin B5/Pantothenic Acid - 0.500mg
Vital Nutrients Vitamin B6 - 0.810mg
Vital Nutrients Vitamin B8/Folate - 9.0mcg
Vital Nutrients Vitamin C - 23.40mg
Vital Nutrients Vitamin E - 0.380mg
Vital Nutrients Vitamin K - 10.10mcg

Green Tomato VITAL NUTRIENTS (contents per 100g) : Minerals

Vital Nutrients Calcium - 13.0mg
Vital Nutrients Iron - 0.51mg
Vital Nutrients Magnesium - 10.0mg
Vital Nutrients Phosphrous - 28.0mg
Vital Nutrients Potassium - 204mg
Vital Nutrients Sodium - 13.0mg
Vital Nutrients Zinc - 0.070mg
Vital Nutrients Copper - 0.090mg
Vital Nutrients Manganese - 0.100mg
Vital Nutrients Selenium - 0.400 mcg

Green Tomato VITAL NUTRIENTS (contents per 100g) : Others

Vital Nutrients Protein - 1.20g
Vital Nutrients Calories - 23kcal
Vital Nutrients Carbohydrates - 5.10g
Vital Nutrients Fiber - 1.10g
Vital Nutrients Beta-Carotene - 346mcg
Vital Nutrients Lycopene - n/a
Cholesterol - 0g

TOMATO : Vital Nutrients and Health Benefits

TOMATO
Scientific Name : Lycopersicon Esculentum

A fruit or a vegetable, that is NOT the question. Tomato, which originated from South America, is widely considered by many websites about Fruits and Vegetables as fruits. The US Department of Agriculture considers this Vital Nutrients-rich food a vegetable though. But this not the important thing. What is more important is how beneficial this food is to our body.

How Beneficial To Our Body This Food Is, Let Us Check Out Its Health Benefits

Lycopene - Tomatoes are best known as having a lot of this antioxidant. These Vital Nutrients, Lycopene is thought to help our body fight Cancer, reduce bad Cholesterol and slow down aging.
Vitamin A - has enough of these Vital Nutrients to supply our body with 15-25% of our daily needs (per 100g serving)

A Reminder

It has been reported that to maximize the amount of Lycopene we can get from Tomatoes, we should eat this vegetable cooked or processed.

Tomato Vital Nutrients Facts
The USDA listed three kinds of Tomatoes so we shall be highlighting the Vital Nutrients of each kind. The three types of Tomatoes are :

Kindly click on each link to find out Vital Nutrients Facts of each type of Tomato.

Top Ten List : VITAL NUTRIENTS Magnesium-rich Vegetables

VITAL NUTRIENTS Magnesium-rich Vegetables
A less advertised nutrient, Magnesium is a Vital Nutrient which our body needs to reduce risk of Heart Diseases, Diabetes and Osteoporosis. Instead of getting it from tablets, why not get this nutrient from vegetables. Below are our Top Ten List of Vital Nutrients Magnesium-rich Vegetables :

Fireweed Leaves - 156.0mg
Seaweed, Irishmoss - 144.0mg
Shitake Mushroom - 132.0mg
Seaweed, Kelp - 121.0mg
Seaweed, Wakame - 107.0mg
Navy Beans - 101.0mg
Kale, Scotch - 88.0mg
Bitter Gourd, Leafy Tips - 85.0mg
Swiss Chard - 81.0mg
Spinach - 79.0mg

VITAL NUTRIENTS : Magnesium

Magnesium

The element Magnesium (Atomic Number : 12) is also a nutrient, a Vital Nutrient. This, unfortunately, is something not being propagated enough that it is reported that 75% of Americans are Magnesium-deficient. If that is the case with the Americans, it may be more so with Filipinos.

Recent studies have also tied-up Magnesium-deficiency to Diabetes, Asthma and Osteoporosis. The tie-up with Osteoporosis might also be due to people not so knowledgeable when it comes to Magnesium. Calcium needs Magnesium in order for it to be fully absorbed by the body. Meaning, a diet full of Calcium will be a waste if you will be deficient in Magnesium. It has been reported that you risk Heart Attack or Stroke if you take Calcium Supplement without the corresponding Magnesium Supplement.

Interestingly, Heart Attack or Stroke is the #1 leading cause of death in the Philippines. This is an intriguing link of facts. Filipinos maybe, are forgetting to take their share of Magnesium. As a rule, the amount of Magnesium you need is half the amount of your Calcium intake (meaning, if you are taking 1000mg of Calcium daily, you will need to supplement it with 500mg of Magnesium).

Food-Source of Magnesium
You may take supplements but, it is definitely better to get Magnesium from natural sources like Fruits and Vegetables. For Vital Nutrients Magnesium-rich Fruits, check out our Top Ten Magnesium-rich Fruits and for Vegetables : Top Ten Magnesium-rich Vegetables.

RDA for Magnesium

Children - 200-250mg
Adult (Female) - 300-360mg
Adult (Male) - 350-420mg

KALE : Vital Nutrients and Health Benefits

KALE
Scientific Name : Brassica Oleracea

One of the most nutritious Vegetables, Kale is believed to have already existed in Greece in the fourth century BC. These Vital Nutrients-rich vegetables are easy to cultivate that during World War II, its cultivation was promoted in the UK. It is also said that Kale is a favorite food of rabbits and guinea pig.

This vegetable is not common in the Philippines (which is unfortunate as this is a very nutritious food). The vegetable is a relative of Cauliflower but looks more like a Lettuce.

Health Benefits from Kale :

Ranked #3 Vegetable with the most Vital Nutrients Vitamin A, Kale are good for the Skin, Hair and our Eyes (Good Vision)
Cancer-fighter : very rich in Vital Nutrients Antioxidants like Vitamin C (#8 in our Top Ten List) and Beta-Carotene (#1 in our Top Ten List)
Good for our Bones and Teeth : Kale has significant amount of Calcium

Kale VITAL NUTRIENTS (contents per 100g) : Vitamins

Vital Nutrients Vitamin A - 15376 IU
Vital Nutrients Vitamin B1/Thiamin - 0.110mg
Vital Nutrients Vitamin B2/Riboflavin - 0.130mg
Vital Nutrients Vitamin B3/Niacin - 1.00mg
Vital Nutrients Vitamin B5/Pantothenic Acid - 0.910mg
Vital Nutrients Vitamin B6 - 0.271mg
Vital Nutrients Vitamin B8/Folate - 29.0mcg
Vital Nutrients Vitamin C - 120.0mg
Vital Nutrients Vitamin E - 0mg
Vital Nutrients Vitamin K - 817.0mcg

Kale VITAL NUTRIENTS (contents per 100g) : Minerals

Vital Nutrients Calcium - 135.0mg
Vital Nutrients Iron - 1.70mg
Vital Nutrients Magnesium - 34.0mg
Vital Nutrients Phosphrous - 56.0mg
Vital Nutrients Potassium - 447mg
Vital Nutrients Sodium - 43.0mg
Vital Nutrients Zinc - 0.44mg
Vital Nutrients Copper - 0.290mg
Vital Nutrients Manganese - 0.774mg
Vital Nutrients Selenium - 0.90 mcg

Kale VITAL NUTRIENTS (contents per 100g) : Others

Vital Nutrients Protein - 3.30g
Vital Nutrients Calories - 50kcal
Vital Nutrients Carbohydrates - 10.01g
Vital Nutrients Fiber - 2.00g
Vital Nutrients Beta-Carotene - 9226mcg
Vital Nutrients Lycopene - 1.0mcg
Cholesterol - 0g

Top Ten List : VITAL NUTRIENTS Vitamin C-rich Vegetables

VITAL NUTRIENTS Vitamin C-rich Vegetables

These water-soluble vitamins are very Vital Nutrients. Vitamin C is one of the better known Antioxidants (along with Vitamin E and Beta-Carotene). And vegetables, all natural foods, are good source of these Vital Nutrients. The Top Ten Vegetables with the most Vitamin C are :

Peppers, Green Hot Chili - 242.50mg
Peppers, Red Sweet - 190.00mg
Peppers, Green Sweet -183.50mg
Peppers, Red Hot Chili - 143.70mg
Parsley - 133.00mg
Mustard Spinach -130.00mg
Kale, Scotch - 130.00mg
Kale - 120.00mg
Broccoli Leaves - 93.20mg
Broccoli - 89.20mg

CARROTS : Vital Nutrients and Health Benefits

CARROTS
Scientific Name : Daucus Carota

Carrots are root vegetables and this powerhouse of a vegetable may have originated from Afghanistan (see, good things also come out of Afghanistan, just like the Philippines). Relatives of this Vital Nutrients-rich vegetable are Celery, Parsley and Cilantro. Presently, China ranks as the world's top producer of Carrots followed by Russia and the US.

Health Benefits from Carrots :

Ranking as our #1 Vegetable with the most Vital Nutrients Vitamin A, Carrots are good for the Skin, Hair and our Eyes (Good Vision)
#3 in our Top Ten List for Beta-Carotene -rich Vegetables, Carrot is a Cancer fighter

Carrots VITAL NUTRIENTS (contents per 100g) : Vitamins

Vital Nutrients Vitamin A - 16811 IU
Vital Nutrients Vitamin B1/Thiamin - 0.066mg
Vital Nutrients Vitamin B2/Riboflavin - 0.058mg
Vital Nutrients Vitamin B3/Niacin - 0.983mg
Vital Nutrients Vitamin B5/Pantothenic Acid - 0.273mg
Vital Nutrients Vitamin B6 - 0.138mg
Vital Nutrients Vitamin B8/Folate - 19.0mcg
Vital Nutrients Vitamin C - 5.90mg
Vital Nutrients Vitamin E - 0.66mg
Vital Nutrients Vitamin K - 13.20mcg

Carrots VITAL NUTRIENTS (contents per 100g) : Minerals

Vital Nutrients Calcium - 33.0mg
Vital Nutrients Iron - 0.30mg
Vital Nutrients Magnesium - 12.0mg
Vital Nutrients Phosphrous - 35.0mg
Vital Nutrients Potassium - 320mg
Vital Nutrients Sodium - 69.0mg
Vital Nutrients Zinc - 0.24mg
Vital Nutrients Copper - 0.045mg
Vital Nutrients Manganese - 0.143mg
Vital Nutrients Selenium - 0.10 mcg

Carrots VITAL NUTRIENTS (contents per 100g) : Others

Vital Nutrients Protein - 0.93g
Vital Nutrients Calories - 41kcal
Vital Nutrients Carbohydrates - 9.58g
Vital Nutrients Fiber - 2.80g
Vital Nutrients Beta-Carotene - 8285mcg
Vital Nutrients Lycopene - 1.0mcg
Cholesterol - 0g

Top Ten List : VITAL NUTRIENTS Vitamin A-rich Vegetables

VITAL NUTRIENTS Vitamin A-rich Vegetables
These fat-soluble vitamins are very Vital Nutrients that our body really need. Its vital for our vision, skin and hair care and many others. And vegetables, all natural foods, are rich with these Vital Nutrients. The Top Ten Vegetables with the most Vitamin A are :

Carrots - 16811 IU
Broccoli Leaves - 16000 IU
Kale - 15376 IU
Sweet Potato - 14187 IU
Lambsquarters - 11600 IU
Winter Squash (Butternut) - 10630 IU
Mustard Greens - 10500 IU
Mustard Spinach - 9900 IU
Spinach - 9377 IU
Parsley - 8424 IU

VITAL NUTRIENTS : Vitamin B9

What is Vital Nutrient Vitamin B9?
Vitamin B9 is also known as FOLATE and FOLIC ACID. Both are both forms of Vitamin B9. Folate/Vitamin B9 occurs naturally in fresh foods, whereas Folic Acid/Vitamin B9 is the synthetic form found in vitamin supplements. Your body needs Vitamin B9 to produce red blood cells, as well as components of the nervous system. Folate/Vitamin B9 helps in the formation and creation of DNA and maintaining normal brain function, and is a critical part of spinal fluid. Vitamin B9 has also been proven to reduce the risk for an NTD-affected (neural tube defect) pregnancy by 50 to 70 percent. Folic Acid/Vitamin B9 is vital for proper cell growth and development of the embryo. That is why it is important for a woman to have enough folate/folic acid/vitamin in her body both before and during pregnancy.

Food Sources of Vital Nutrient Vitamin B9
Vitamin B9 can be found in Leafy greens such as spinach and turnip greens. Vitamin B9 can also be found in Broccoli, Asparagus, Mushrooms, Liver, Dry beans and peas. Vitamin-Fortified cereals and grain products, Vitamin-Fortified juices

Signs that you are Vital Nutrient Vitamin B9-deficient :
Vitamin B9 deficiency can cause diarrhea, anemia, loss of appetite, weight loss, sore tongue and a variety of other symptoms. In a developing fetus, folic acid/vitamin B9 deficiency may cause birth defects such as spina bifida and anencephaly.

How much Vital Nutrient Vitamin B9 do you need per day

Children : 75 - 100 mcg
Adult (Female) : 180 mcg
Adult (Male) : 200 mcg

VITAL NUTRIENTS : Vitamin C

Vitamin C

Vitamin C is one of the Vital Nutrients that our body needs as it performs a lot of functions. Vitamin C is required for the growth and repair of tissues in all parts of your body. It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is essential for the healing of wounds, and for the repair and maintenance of cartilage, bones, and teeth.

Vitamin C is also an antioxidant. An antioxidant are Vital Nutrients which fights free radicals which causes diseases like Cancer. Antioxidants also help reduce the damage to the body caused by toxic chemicals and pollutants such as cigarette smoke.

In particular, the following are the benefits we can get from Vital Nutrients Vitamin C :

Skin Care - can prevent the consequences of prolonged sun exposure which can lead to Skin Cancer
Cancer - since Vital Nutrients Vitamin C is an antioxidant, it follows that it is an anti-Cancer Fruit
Weight Loss - Fruits that are high in Vitamin C (and low in Carbs and Calories) are considered Weight Loss Fruits

Fruit Source of Vital Nutrients Vitamin C
For Fruits having the most Vitamin C, check out our Top Ten Vital Nutrients Vitamin C-rich Fruits

Reminder
Now, it is important to note that our body does not or cannot manufacture Vitamin C, which means we need to load with this Vital Nutrients everyday. How much Vital Nutrients Vitamin C do we need everyday? See below :

Children - 40-45mg
Adult (Female) - 45 - 60mg
Adult (Male) - 45 - 60mg

Vital Nutrients : Vitamin B2/Riboflavin

What is Vital Nutrient Vitamin B2?
One of the eight B-Vitamins, Vitamin B2 (also called RIBOFLAVIN) is important for body growth, reproduction and red cell production. This vitamin also helps in releasing energy from carbohydrates.

Signs you are low on Vital Nutrient Vitamin B2 :
A shortage of this vitamin may manifest itself as cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions.
Dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slow mental responses have also been reported due to Vitamin B2-shortage. Burning feet can also be indicative of a Vitamin B2-shortage.

Foods rich in Vital Nutrient Vitamin B2 :
Vitamin B2-rich foods are : Organ meats, nuts, cheese, eggs, milk and lean meat are great sources of riboflavin/Vitamin B2. Vitamin B2 is also available in good quantities in green leafy vegetables, fish, legumes, whole grains, and yogurt.

Important Note : Riboflavin/Vitamin B2 is sensitive to light, so it is better stored in dark places or opaque containers.

The Color Food Guide for Fruits and Vegetables

A very interesting article on how you can tell what Vital Nutrients are in a fruit by only looking at its color. Of course, we may need to research more in order to prove if this is right but this is a good read. Colors listed are :

Red
Green
Yellow
Purple
White (?)

But for accurate Vital Nutrients facts on Vegetables, check our Vegetable List.

5 Fabulous Tips for Fruits and Vegetables

An article on tips on how to have your days filled with Vital Nutrients-rich Vegetables. Below is the summary of the tips :

Include at least one orange one dark green vegetables to your daily diet to get some Vitamin A and Folate
Do not compromise on your health even if your are short of time
Frozen or canned vegetables are ok but fresh ones are the best
Choose fresh vegetables over juices
Choose vegetables with no added salt or preservatives

For the complete article, click on the link above.

The Health Benefits of Fruits and Vegetables

Eat Best Foods to Promote Hair Growth

Broccoli and Brussels Sprouts Stop the Spread of Breast and Other Cancers

Vital Nutrient : Vitamin B1/Thiamine

What is Vital Nutrient Vitamin B1?
Vitamin B1, also called THIAMINE, is a member of the B-vitamin family and most famous for its role in the nutritional deficiency disease Beriberi. This Vitamin helps the body cells convert carbohydrates into energy. It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.

What can foods high in Vital Nutrient Vitamin B1 do for you :

Maintain your energy supplies
Coordinate the activity of nerves and muscles
Support proper heart function

Signs your body is low on Vital Nutrient Vitamin B1 :

Loss of appetite
"Pins and needles" sensations
Feeling of numbness, especially in the legs
Muscle tenderness, particularly in the calf muscles

Foods which are high in Vital Nutrient Vitamin B1 :
Sunflower Seeds, Yellowfin Tuna, Beans, Peas, Yellow Corn

How much Vital Nutrient Vitamin B1/Thiamine do you need per day

Children : 0.9 -1.0 mg
Adult (Female) : 1.5 -2.0 mg
Adult (Male) : 2.0 mg

Vital Nutrients : Vitamin A

What is Vital Nutrient Vitamin A?

Vitamin A, a very Vital Nutrient, also known as RETINOL (because it produces the pigments in the retina of the eye) is a fat-soluble vitamin with four major functions in the body:

This Vital Nutrient helps cells reproduce normally—a process called differentiation (cells that have not properly differentiated are more likely to undergo pre-cancerous changes).
It is required for vision; Vitamin A maintains healthy cells in various structures of the eye and is required for the transduction of light into nerve signals in the retina.
This Vital Nutrient is required for normal growth and development of the embryo and fetus, influencing genes that determine the sequential development of organs in embryonic development.
This Vital Nutrient may be required for normal reproductive function, with influences on the function and development of sperm, ovaries and placenta.

Where can you get Vital Nutrient Vitamin A?
Retinol or Vitamin A is found in foods that come from animals such as whole eggs, milk, and liver. Some food products are also fortified with Vitamin A. In the next blogs, we will feature foods with high Vitamin A content. For Vegetables, check out the Top Ten List of Vitamin A-rich Vegetables.

What will happen if you are low in Vital Nutrient Vitamin A?
1. Night blindness is one of the first signs of vitamin A deficiency.
2. If you don't get enough vitamin A, you are more susceptible to infectious diseases and vision problems.
3. Deficiency symptoms can also include dry skin.

How Much of Vital Nutrient Vitamin A do you need per day

Children : 2,500 - 3,000 IU
Adult (Female) : 4,000 IU
Adult (Male) : 5,000 IU