Vitamin A
Is necessary for healthy skin and the ability to see in poor light conditions. The body manufactors vitamin A (retinol) from plants containing beta-carotene, but vitamin A is directly available from a few animal foods (eg liver and some fish). this vitamin is fat-soluble
RDA is: 5000 iu2 (US)
Vitamin B1
Thiamine is necessary for healing and maintaining the nervous system and for the metabolism of carbohydrates. This vitamin is water-soluble
RDA is: 2.1 mg (US)
Vitamin B2
Riboflavin is required for metabolizing foods, manufacturing and repairing tissues, and maintaining healthy mucous membranes. This vitamin is water-soluble.
RDA is: 1.7mg (US)
Vitamin B3
Niacin belongs to the vitamin B complex. it is necessary for the efficient functioning of the digestive and nervous systems. it also helps in metabolizing foods. This vitamin is water-soluble.
RDA is: 1.3-1.8mg (US)
Vitamin B5
Pantothentic acid is needed to release energy from fats and other foods, and to promote normal growth and development. This vitamin is water-soluble.
RDA is: 4.7mg (US)
Vitamin B6
Pyridoxine is necessary for metabolizing the amino acids in proteins, the formation of antibodies and red blood cells, andfor maintaining a healthy digestive and nervous system. This vitamin is water-soluble.
RDA is: 2mg (US)
Vitamin B9
Folic acid is necessary for maintaining the digestive and nervous systems and workswith B12 in the formation of red blood cells and genetic material. This vitamin is water-soluble.
Vitamin B12
Is necessary for maintaining the nervous system, red blood formation, cell division during growth, and the development of genetic material. This vitamin is water-soluble.
Biotin
Is necessary for energy release from fats. It is water-soluble.
Vitamin C
Ascorbic acid is required for healthy skin, teeth, gums, and blood vessels. It assists in the absorption of iron, in healing wounds and broken bones, and is necessary for the prevention of scurvy. This vitamin is water-soluble.
RDA is: 60mg (US)
Vitamin D
Is required for the absorption of calcium and phosphorus. This vitamin is fat-soluble.
RDA is: 400 iu (US)
Vitamin E
Helps to protect body tissues and is important for the prevention of anemia, although the precise role that this vitamin plays in the body is not clear. This vitamin is fat-soluble.
RDA is: 10mg (US)