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

thanks VIPAN  very VERY nice info FAISAL 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] ...     ...     From: Faysal <faysal.umer@yahoo.com> To: alwayz2gather@yahoogroups.com; CoolCollectionsForYou@yahoogroups.com; DreamingBeauty@yahoogroups.ca; Hyderabad_junction@yahoogroups.com; Karachi-Hang-OuT@yahoogroups.com; KhanewalFun@yahoogroups.com; MARA_DIL@YAHOOGROUPS.COM; only_my_friends@yahoogroups.com; Rukhsana@yahoogroups.com; SHINEOFINDIA@YAHOOGROUPS.COM; star-friends-group@googlegroups.com; Youthfun@yahoogroups.com Sent: Mon, March 14, 2011 5:58:01 AM Subject: «*» RUKHSANA«*» Vitamins For your health