NoExcusesGym

WATER SOLUBLE VITAMINS

B1 - Thiamin
Helps cells obtain energy from food. B1 is needed for normal funcion of the nervous system.
Where you can find it:
Millet, Green Peas, Split Peas, Navy Beans, Lentils
Approximate Recommended Amount: 1.1mg women, 1.3 mg men

B2 - Riboflavin
Functions as part of a coenzyme in the production of energy within cells.
Where you can find it:
Clams, Mackerel, Skim Milk, Herring, Spinach
Approximate Recommended Amount: 1.2mg women, 1.7mg men; excessive amounts from supplements may contribute to cataract formatin.

B3 - Niacin
Functions as part of a coenzyme in fat synthesis, energy production and maintenance of normal glucose tolerance.
Where you can find it:
Chicken Breast, Swordfish, Halibut, Baked Potato, Brown Rice, Whole Grain Wheat
Approximate Recommended Amount: 15mg women, 18mg men
Niacin may have several adverse side effects, megadose levels should not be taken without medical supervision.

B6 - Pyridoxin
Part of many enzymes involved in the metabolism of protein and fat.
Where you can find it:
Salmon, Potato, Bluefin Tuna, Lentils, Banana, Light Tuna, Pink Beans
Approximate Recommended Amount: 1.6mg women, 2.0mg men

B12
Needed for the synthesis of DNA, maintenance of healthy nerves and brain function.
Where you can find it:
Clams, Mackerel, Herring, Bluefin Tuna, Trout, Salmon, Nonfat Milk
Approximate Recommended Amount: 2.0 mcg women, 2.0 mcg men.
You should use B12 supplements if you are strict vegetarian (vegan).

Vitamin C
Needed for formation of collagen which holds cells together, and for tissue repair and bile acid synthesis.
Where you can find it:
Red Sweet Pepper, Orange, Green Pepper, Brussels Sprouts, Grapefruit, Strawberries, Broccoli
Approximate Recommended Amount: 60 mg women, 60 mg men
Recent evidence suggests up to 200 - 400 mg may be better to insure maintenance of optimal tissue levels.

Folic Acid
Assists in normal blood formation, helps in enzyme function, and is required for daily DNA synthesis and repair.
Where you can find it:
Lentils, Black Eye Peas, Garbanzo Beans, Kidney Beans, Split Peas, Broccoli, Brussels Sprouts, Oranges
Approximate Recommended Amount: 400 mcg women, 200 mcg men
Alcohol reduces utilization. A deficiency is associated with birth defects and cancer.

FAT SOLUBLE VITAMINS

Vitamin A
Promotes healthy mucous membranes of GI, respiratory, and genitourinary tracts and the skin. Needed for normal night vision.
Where you can find it:
Sweet Potato, Pumkin, Carrot, Kale, Spinach, Winter Squash, Apricots, Cantaloupe
Approximate Recommended Amount: 800 mcg women, 1000 mcg men
Excess intake of animal source Vitamin A can cause dry, peeling skin, hair loss, joint pain, liver damage and headaches. Vegetable precursor Alpha and Beta-carotenes are less toxic but may cause a yellowing of the skin.

Vitamin D
Assists in calcium absorption and utilization, and in the prevention and treatment of osteoporosis.
Where you can find it:
Salmon, Sardines, Skim Milk, Mushrooms
Approximate Recommended Amount: 5 mcg women, 5 mcg men
Supplement is necessary only for those who do not consume milk, seafood or spend a little time in the sun.
Exposure to sunlight for 10-15 minutes 3-4 times a week will enable your body to produce adequate amounts of D from cholesterol in the skin.

Vitamin E
Protects Vitamin A and other fats from oxidative damage, functions in the maintenance of normal healthy cell membranes in all tissues of the body.
Where you can find it:
Sweet Potato, Mango, Asparagus, Pear, Spinach
Approximate Recommended Amount: 8 mg women, 10 mg men
You need more Vitamin E if your diet is high in polyunsaturated fats.

Vitamin K
Assists in blood clotting and maintenance of normal bone calcium metabolism.
Where you can find it:
Turnip greens, Spinach, Cabbage, Broccoli, Lettuce, Potato
Approximate Recommended Amount: 65mcg women, 80 mcg men
A large excess may cause an increased risk for blood clotting or hemorrhage.

Iron
Used in the formation of hemoglobin and part of enzymes involved in oxidation of fats and carbohydrates.
Where you can find it:
Clams, Millet, Mussels, Figs, Lentils, Kelp, Garbanzo beans
Approximate Recommended Amount: 15 mg women, 10 mg men
Vitamin C increases absorption of Iron from foods. Excessive Iron stores can occur in men and post-menopausal women with damage to the liver and pancreas. Don’t use Iron supplements without medical consultation.

Calcium
Combines with other minerals to give structure and strength to bones and teeth. Used in blood clotting. Functions in muscle contraction and relaxation.
Where you can find it:
Skim Milk, Yogurt, Tofu, Turnip Greens, Salmon, Kale, Broccoli
Approximate Recommended Amount: 1000 mg women, 1000 mg men
An excessive intake of salt, sugar, alcohol, coffee and animal protein increases the urinary loss of calcium and contributes to osteoporosis.

Zinc
Part of several enzymes and the hormone insulin. Needed for the repair and synthesis of new tissue.
Where you can find it:
Oysters, Crab, Lobster, Turkey, Garbanzo Beans, Corn, Oatmeal, Whole Grain Wheat
Approximate Recommended Amount: 12 mg women, 15 mg men
A deficiency can cause night blindness, impaired wound healing, a decreased sence of taste and smell, and lesions at the corners of the mouth and ear canals.

Iodine
Needed for the production of thyroid hormones that help regulate metabolic rate.
Where you can find it:
Nonfat Dry Milk, Oysters, Haddock, Yogurt, Fish
Approximate Recommended Amount: 150 mcg women, 150 mcg men
A lack of Iodine causes goiter and nutritional hypothyroidism. An excess may poison the thyroid gland and cause hyperthyroidism.

Magnesium
Numerous enzymatic, biochemical and physiological processes require modulation by magnesium.
Where you can find it:
Soybeans, Halibut, Spinach, Mackerel, Lima Beans, Broccoli, Potato, Skim Milk, Carrots, Whole Wheat Bread
Approximate Recommended Amount: 310 mg women, 400 mg men

Selenium
Part of glutathione peroxidase
Where you can find it:
Tuna, Brown Rice, Chicken Breast, Mushrooms, Skim Milk
Approximate Recommended Amount: 55 mcg women, 70 mcg men

(by Marcela Vanharova)