«*» RUKHSANA«*» Re: «*» RUKHSANA«*» Vitamins For your health

A very healthy mail.may  I add some thing here.?

The discovery dates of the vitamins and their sources

Year of discovery	Vitamin	Food source
1913	Vitamin A (Retinol)	Cod liver oil
1910	Vitamin B1 (Thiamine)	Rice bran
1920	Vitamin C (Ascorbic acid)	Citrus, most fresh foods
1920	Vitamin D (Calciferol)	Cod liver oil
1920	Vitamin B2 (Riboflavin)	Meat, eggs
1922	Vitamin E (Tocopherol)	Wheat germ oil, unrefined vegetable oils
1926	Vitamin B12 (Cobalamins)	liver, eggs, animal products
1929	Vitamin K1 (Phylloquinone)	Leafy green vegetables
1931	Vitamin B5 (Pantothenic acid)	Meat, whole grains, in many foods
1931	Vitamin B7 (Biotin)	Meat, dairy products, eggs
1934	Vitamin B6 (Pyridoxine)	Meat, dairy products
1936	Vitamin B3 (Niacin)	Meat, eggs, grains
1941	Vitamin B9 (Folic acid)	Leafy green vegetables

generic descriptor name	Vitamer chemical name(s) (list not complete)	Solubility	Recommended dietary allowances (male, age 19–70)[18]	Deficiency disease	Upper Intake Level (UL/day)[18]	Overdose disease
Vitamin A	Retinol, retinal, and four carotenoids including beta carotene	Fat	900 µg	Night-blindness, Hyperkeratosis, and Keratomalacia[19]	3,000 µg	Hypervitaminosis A
Vitamin B1	Thiamine	Water	1.2 mg	Beriberi, Wernicke-Korsakoff syndrome	N/D[20]	Drowsiness or muscle relaxation with large doses.[21]
Vitamin B2	Riboflavin	Water	1.3 mg	Ariboflavinosis	N/D
Vitamin B3	Niacin, niacinamide	Water	16.0 mg	Pellagra	35.0 mg	Liver damage (doses > 2g/day)[22] and other problems
Vitamin B5	Pantothenic acid	Water	5.0 mg[23]	Paresthesia	N/D	Diarrhea; possibly nausea and heartburn.[24]
Vitamin B6	Pyridoxine, pyridoxamine, pyridoxal	Water	1.3–1.7 mg	Anemia[25] peripheral neuropathy.	100 mg	Impairment of proprioception, nerve damage (doses > 100 mg/day)
Vitamin B7	Biotin	Water	30.0 µg	Dermatitis, enteritis	N/D
Vitamin B9	Folic acid, folinic acid	Water	400 µg	Megaloblast and Deficiency during pregnancy is associated with birth defects, such as neural tube defects	1,000 µg	May mask symptoms of vitamin B12 deficiency; other effects.
Vitamin B12	Cyanocobalamin, hydroxycobalamin, methylcobalamin	Water	2.4 µg	Megaloblastic anemia[26]	N/D	Acne-like rash [causality is not conclusively established].
Vitamin C	Ascorbic acid	Water	90.0 mg	Scurvy	2,000 mg	Vitamin C megadosage
Vitamin D	Ergocalciferol, cholecalciferol	Fat	5.0 µg–10 µg[27]	Rickets and Osteomalacia	50 µg	Hypervitaminosis D
Vitamin E	Tocopherols, tocotrienols	Fat	15.0 mg	Deficiency is very rare; mild hemolytic anemia in newborn infants.[28]	1,000 mg	Increased congestive heart failure seen in one large randomized study.[29]
Vitamin K	phylloquinone, menaquinones	Fat	120 µg	Bleeding diathesis	N/D	Increases coagulation in patients taking warfarin.[30]

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From: Faysal <faysal.umer@yahoo.com>
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Sent: Mon, March 14, 2011 5:58:01 AM
Subject: «*» RUKHSANA«*» Vitamins For your health