People need to be careful about how many vitamins they take, whether the vitamins come from fruits, vegetables, or supplies, say the specialists. The excess of vitamins may develop existent tumors, and in large amounts may even cause a stroke.
Vitamin A is a strong antioxidant found in liver, eggs, cheese, yogurt, fish, and milk. Carrots, red cabbage, tomatoes, and red beet contain beta-carotene that is transformed in vitamin A. The recommended daily dosage is of 0,6 mg for women, and 0,7 mg for men. The maximum dosage allowed is 1,5 mg per day. In large amounts, vitamin A may cause fatigue, bone pains, headaches, or irritability. In case of pregnant women, the excess of vitamin A may lead to premature birth or giving birth to handicapped children. Higher doses of 1,5 mg per day, for many years may cause bone fractures or liver problems.
Vitamin B6 contributes to brain function improvement, increasing the resistance to infections, or emotional balance. It is found in pork, chicken, olives, whole cereals, eggs, apples, strawberries, prunes, pears, grapefruit, lemon, potatoes, bananas, nuts, cabbage, peanuts, spinach, bean, and celery. The recommended dose is of 1,2 mg for women, and 1,4 mg for men. The maximum allowed dose is of 100 mg.
Vitamin C is a good antioxidant that contributes iron absorption, and increases body resistance to infections. Excellent sources of vitamin C are all fruits and vegetables, especially kiwi, peppers, Bruxelles cabbage, citric, broccoli, and parsley. The recommended dose is of forty mg, while the maximum dose admitted is of 1,000 mg per day. Large amounts of vitamin C cause stomachaches or diarrhea. However, those symptoms disappear once the overdose is eliminated.
Beta-carotene protects the skin from the ultra-violets radiations, slows down the aging process, and prevents some diseases. It is found in carrots, melon, mango, peaches, apricots, red peppers, spinach, green salad, or broccoli. The maximum dose is of seven mg. Large amounts of beta-carotene are connected to a higher risk of developing lung-cancer and cardiovascular diseases, especially for smokers.
Calcium plays a key role in maintaining bone health, cardiac rhythm, and blood curdle. It is found in milk, dairy products, nuts, peanuts, olives, and eggs. It may also be found in small amounts in meat, carrots, celery, green salad, parsley, and radishes. The recommended dose is of 800 mg, and the maximum dose is of 2,5 g. Too much calcium may lead to lethargy, confusion and dizziness, and even coma. This usually happens to those who take large calcium supplements along with alkaline substances.
Vitamin D is essential because it helps the absorption of calcium, maintaining bone health, cartilages, and teeth. Vitamin D can be found in ocean fish, liver, some types of whole cereals and eggs. The largest amount of the necessary dose of vitamin D comes from the sun. The recommended dose is five micrograms daily. The maximum dose is fifty mg. Large amounts of vitamin D lead to excessive calcium absorption that can cause blockage of the blood circuit, or kidney problems.
Iron is essential because it helps the forming of red cells, and the transportation of the oxygen. It is found in red meat, mushrooms, eggs, and vegetables with green leafs. Other sources of iron are dried fruits, whole cereals, boiled potatoes, nuts, peanuts, parsley root, and nettles. The recommended daily dosage is of 14,8 mg for women, and 8,7 mg for men. The maximum dosage is of 17 mg. Overdose of iron may have serious effects such as hepatic problems, arthritis, sterility, or impotence. Overdose of iron can be recognized because of the abdominal pains, constipation, and vomiting.
Vitamin dosages are cited from sources in the public domain, and apply to adult persons not suffering from any health problems. Check with your doctor before taking vitamins or any medicines.
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