BENEFITS OF VITAMIN E

1) Protect skin from ultraviolet light

2) Prevent cell damage from free radicals
3) Allow cell to communicate effectively
4) Help protect against prostate cancer and Alzheimer disease
5) It help prevent oxidative stress
6) Protect from bladder cancer
7) Prevent from heart disease
8) It help in relieve menstrual pain or dysmenorrhea
9) May help hot flashes in menopausal women.
10) Its good for brain

Daily intakes of dietary vitamin E are listed below. (Note: 1 mg

vitamin E equals 1.5 IU.)
Recommended Dietary Allowances (RDAs) for Vitamin E
Age
06 months*
712 months*
13 years

Males

Females Pregnancy Lactation

4 mg
(6 IU)

4 mg
(6 IU)

5 mg
5 mg
(7.5 IU) (7.5 IU)
6 mg
(9 IU)

6 mg
(9 IU)

48 years

7 mg
7 mg
(10.4 IU) (10.4 IU)

913 years

11 mg
11 mg
(16.4 IU) (16.4 IU)

14+ years

15 mg
15 mg
(22.4 IU) (22.4 IU)

*Adequate Intake (AI)

15 mg
19 mg
(22.4 IU) (28.4 IU)

BENEFITS OF VITAMIN D
1) Vitamin D helps the intestine absorb nutrients like calcium and phosphorous
2) Vitamin D ensure strong bone and strong immune system
3) Vitamin D provides calcium balance in the body that prevents osteoporosis and
Arthritis.
4) Vitamin D regulates blood pressure
5) Vitamin D reduce stress and tension
6) Vitamin D relieve body aches and pains by reducing muscles psalms
7) Vitamin D reduces respiratory infection
8) Vitamin D help to fight depression
9) Vitamin D improves over all skin health by reducing wrinkles and makes skin
soft.
10) Vitamin D helps to improve kidney function.

Daily intakes of dietary vitamin D are listed below. (Note: 1 mg

vitamin D equals 1.5 IU.)

Recommended Dietary Allowances (RDAs) for Vitamin D

Age

Male

Female Pregnancy Lactation

012 months*

400 IU 400 IU
(10 mcg) (10 mcg)

113 years

600 IU 600 IU
(15 mcg) (15 mcg)

1418 years

600 IU 600 IU
600 IU
(15 mcg) (15 mcg) (15 mcg)

600 IU
(15 mcg)

1950 years

600 IU 600 IU
600 IU
(15 mcg) (15 mcg) (15 mcg)

600 IU
(15 mcg)

5170 years

600 IU 600 IU
(15 mcg) (15 mcg)

>70 years

800 IU 800 IU
(20 mcg) (20 mcg)

* Adequate Intake (AI)

Benefits of vitamin A
1) Vitamin A is essential fat soluble vitamin for human
2) Vitamin A promotes eye sight
3) Vitamin A aids in differentiation of cell of the skin
4) Vitamin A helps body to fight off infection and sustain the immune system
5) Vitamin A support growth and remodeling of bones
6) Vitamin A prevent from liver disease
7) Vitamin A acts as a body repair
8) Vitamin A helps in making white blood cells
9) Vitamin A Increase iron utilization for hemoglobin formation
10) Vitamin A controls gene expression
Recommended Dietary Allowances (RDAs) for Vitamin A
Age
(years)

Children
(mcg
RAE)

Males
Females
(mcg RAE) (mcg RAE)

Pregnancy
(mcg RAE)

Lactation
(mcg RAE)

1418

900
(3,000 IU)

750
(2,500 IU)

1,200
(4,000 IU)

19+

900
700
(3,000 IU) (2,310 IU)

770
(2,565 IU)

1,300
(4,300 IU)

13

300
(1,000 IU)

48

400
(1,320 IU)

913

600
(2,000 IU)
700
(2,310 IU)

NOTE: micrograms (mcg) of Retinol Activity Equivalents (RAE)

Benefits of vitamin A
1)