VITAMIN A Essential for M: 900 mcg 3,000 Sources of Many people (Retinol, vision Lycopene (3,000 IU), mcg retinoids: get too much retinal, and may lower W: 700 mcg (about beef, liver, preformed retinoic prostate cancer (2,333 IU) 10,000 eggs, vitamin A acid risk. Keeps Some IU) shrimp, fish, from food — three active tissues and skin supplements fortified milk, and forms of healthy. Plays an report vitamin cheddar supplements. vitamin A in important role in A in cheese, Large the body bone growth. international Swiss amounts of — are Diets rich in the units (IU’s). cheese supplemental retinoids, carotenoids vitamin A alpha Sources of (but not beta “preformed” vitamin A. and lycopene beta carotene) Beta seem to lower carotene: can be carotene lung cancer risk. sweet harmful to can easily Carotenoids act potatoes, bones. be as antioxidants. carrots, converted Foods rich in the pumpkins, to vitamin A carotenoids squash, as lutein and spinach, needed.) zeaxanthin may mangoes, protect against turnip cataracts greens VITAMIN C Foods rich in M: 90 mg, W: 2,000 mg Fruits and Evidence (ascorbic vitamin C may 75 mg fruit juices that vitamin acid) lower the risk for Smokers: Add (especially C helps some cancers, 35 mg citrus), reduce colds including those of potatoes, has not been the mouth, broccoli, bell convincing. esophagus, peppers, stomach, and spinach, breast. strawberries, term use of tomatoes, supplemental Brussels vitamin C may sprouts protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage
VITAMIN A (Retinol, retinal, and retinoic acid — three active forms of vitamin A in the body — are retinoids, “preformed” vitamin A. Beta carotene can easily be converted to vitamin A as needed.) Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth. Diets rich in the carotenoids alpha and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts M: 900 mcg (3,000 IU), W: 700 mcg (2,333 IU) Some supplements report vitamin A in international units (IU’s). 3,000 mcg (about 10,000 IU) Sources of retinoids: beef, liver, eggs, shrimp, fish, fortified milk, cheddar cheese, Swiss cheese Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens Many people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones. VITAMIN C (ascorbic acid) Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage M: 90 mg, W: 75 mg Smokers: Add 35 mg 2,000 mg Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts Evidence that vitamin C helps reduce colds has not been convincing. term
chemmatters-tg-april2016-antioxidants.docx