All vitamins: required intake, sources, and benefits.

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A vitamin is an organic compound and a vital nutrient that an organism requires in limited amounts. An organic chemical compound (or related set of compounds) is called a vitamin when the organism cannot synthesize the compound in sufficient quantities, and it must be obtained through the diet; thus, the term "vitamin" is conditional upon the circumstances and the particular organism.

Vitamin A
Required intake:
Men; 900 micrograms/ day.
Women; 700 micrograms/ day.
Sources:
Milk, eggs, liver, darkly coloured orange or green vegetables, and orange fruits.
Benefits:
Healthy eyes, general growth and development, healthy immune system, healthy feet and skin.

Vitamin B
Required intake:
Men; 15 mg/ day.
Women; 12 mg/ day.
Sources:
Whole unprocessed foods, all grains, potatoes, bananas, beans, yeast, etc.
Benefits:
Energy production, immune function, iron absorption.

Vitamin C
Required intake:
Men; 90 mg/ day.
Women; 75 mg/ day.
Sources:
Citrus fruits, strawberries, guavas, peppers, tomatoes, spinach.
Benefits:
Healthy bone, healthy feet, healthy skin, iron absorption, aids in wound, proper brain function.

Vitamin D
Required intake:
Adults; 15mg/ day.
Sources:
Eggs, fish, like tuna, mushrooms, milk, soya milk, exposure to sunlight.
Benefits:
Needed for bone, needed for muscles, needed for immune system.

Vitamin E
Required intake:
Adults; 15 mg/ day.
Sources:
Sunflower seeds, avocados, spinach, olives, broccoli.
Benefits:
Protects cell against damages, it reduces cholesterol, skin care, hair care.

Vitamin K
Required intake:
Men; 120mg/ day.
Women; 90mg/ day.
Sources:
Green vegetables like spinach, broccoli, gabbage.
Benefits:
Important in blood clothing, healthy bone.

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