The Intake of Vitamins and Its Effects

Vitamin A (RAE)

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The intake of vitamin A is 246.78 micrograms while the recommended is 900.00 micrograms, this comprises of only 27 percent of the recommended amount. This deficiency has various effects in the human body and which are such as the infertility, miscarriage, delayed growth and bone development in the children and teenagers and infections that include throats and chest infections and gastroenteritis. Other negative effects of Vitamin A deficiency are such as poor night vision and perforation of the cornea. The remedy for vitamin A deficiency is increase in the intake of foods such as eggs, oily fish, milk, yoghurt and cheese and fortified low fat spreads. Intake of liver is also advisable although should be taken with limits; it is advisable to take liver once a week. Other foods good for vitamin A are such as orange or yellow colored fruits such as apricots and mango and vegetables such as carrots and spinach

Beta-carotene

The actual intake of beta-carotene is 1,691.54 micrograms. This is a right quantity as there is no recommended intake of the supplement. The benefits of beta-carotene are such as it is effective for the treatment of an eye disease called age-related macular degeneration (AMD), treatment of breast cancer, preventing lung diseases, and treatment of osteoarthritis. On the contrary, high intake of beta-carotene leads to various problems among them being certain types of cancers. Sources of beta-carotene are such as spinach, carrots, kale, yams, mango, banana and apple.

Vitamin B1 (Thiamin)

The actual intake of vitamin B1 is 0.71 milligrams while the recommended is 1.20 milligrams, this leads to a deficiency of 41 percent. The deficiency of vitamin B1 leads to various diseases among them being beriberi, Wernicke-korsakoff syndrome, cataracts and Alzheimer disease. In order to increase vitamin B1 in the body, there is need to increase the intake of beef, pork, poultry, organ meats, legumes, wheat germ, nuts and bran.

Vitamin B2 (Riboflavin)

The actual intake of vitamin B2 is 0.85 milligrams while the recommended is 1.30 milligrams; this is a deficit of 35 percent. The deficiency of vitamin B2 has various negative effects among them being anemia, nerve damage, sore throat, skin inflammation and skin disorders and swelling of mucus membranes. Increasing the percentage of vitamin B2 requires intake of foods such as meat and organ meat, dairy products such as cheese, eggs, green leafy vegetables, beans, legumes, nuts and seeds of nuts.

Vitamin B3 (Niacin)

The actual intake of vitamin B3, otherwise called niacin, is 3.79 milligrams; this is below the recommended intake which should be 16.00 milligrams which leads to a deficit of 76 percent. The negative effects of such a deficiency are such as indigestion, fatigue, canker sores, memory loss and swollen mouth. In order to increase the quantities of vitamin B3, there are certain foods that should be taken in high quantities, these are beef liver, chicken breast, tuna, sunflower seeds, lamb, salmon, split green peas, sardines and turkey. In the process of eating foods with high quantities of vitamin B3, it is advisable to take turkey breakfast sausage, Greek yoghurt with rainless Granola for a mid-morning snack and garlic recipe for dinner.

Vitamin B6

The actual intake of vitamin B6 is 0.90 milligrams and the recommended intake is 1.30 milligrams. This is only 69 percent of the required percentage. Such a deficiency has various effects among them being muscle pains, low energy, worsening of PMS symptoms, and worsening systems of anemia. The foods that boost Vitamin B6 in the body are such as tuna, pinto beans, blackstrap molasses, amaranth grains, chickpeas, avocado, sunflower seeds, and sesame seeds.

Vitamin B12

The intake of vitamin B12 is quite low as the actual intake is 0.55 micrograms while the recommended intake is 2.10 micrograms. This leaves a deficiency of 77 percent. Such a deficiency has various effects such as tender calves, general muscle weakness, irritability, numbness of the toe, numbness of the fingers. Boosting the percentage of vitamin B12 requires the intake of foods such as milk, cheese, eggs, beans, peas, meat, yeast, specially fortified foods.

Vitamin C

There is excessive intake of vitamin C as the actual intake is 603.40 milligrams while the recommended intake is 90.00 milligrams. Such an excessive has various effects to the body and these include kidney stones, heartburn, diarrhea, headache and vomiting. In order to ensure that there is the right amount of vitamin C in the body, there are various foods and foods supplements required in the diet. These are broccoli, grapefruit, Brussels, strawberries, kiwifruit, orange juice, red pepper and green pepper.

Vitamin D

The actual intake of vitamin D is 1.10 micrograms while the recommended intake is 15.00 micrograms; this is only 7 percent of the required amount. This deficiency has various effects on the human body and among them are the increased risk of death from cardiovascular diseases, severe asthma in children, cancer and cognitive impairment in aged people. Foods that increase the quantities of vitamin D in the body are such as fish, fish liver, egg yolks and oils.

Vitamin E (Alpha Toc.)

The recommended amount of this vitamin is 15.00 milligrams while the actual intake is 4.23 milligrams which leaves a deficiency of 72 percent. The deficiency has various effects such as cataracts, mild anemia, neurological deficits and dysarthria. Increase of the amounts of vitamin E requires increase in the intake of foods such as vegetable oils, spinach, avocados, sunflower seeds, nuts, wheat germ and whole grains.

Folate

The actual intake of this vitamin is 408.48 micrograms while the recommended intake is 400.00 micrograms and this is 102 percent of the required quantity. Excess of folate causes various effects such as neural tube defects, cancer heart disease, strokes, dementia and Alzheimers disease. Maintaining the right quantity of folate requires the intake of foods such as vegetables such as asparagus, Brussels sprouts and dark green leafy vegetables, fruits and fruit juices, peas, nuts and beans, grains such as bread, cornmeal, pasta and rice.