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PYRIDOXINE (vitamin B 6, pyridoxal, pyridoxine, pyridoxamine)Īids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato productsĭeficiency causes burning feet and other neurologic symptoms. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B 6. Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter Essential for healthy skin, blood cells, brain, and nervous system Most Americans get enough of this nutrient. Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals. Needed for healthy skin, hair, blood, and brain Pork chops, brown rice, ham, soymilk, watermelons, acorn squash Needed for healthy skin, hair, muscles, and brain and is critical for nerve function. Normal 0 false false false EN-US X-NONE X-NONE Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones. Many people get too much preformed vitamin A from food and supplements. Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese M: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU's). Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts

Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Plays an important role in bone growth and in the immune system.

Beta carotene can easily be converted to vitamin A as needed.)Įssential for vision Lycopene may lower prostate cancer risk. RETINOIDS AND CAROTENE (vitamin A includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as "preformed" vitamin A.