Vitamin Guide

[Ibn]

Maybe its already here but here you go:​

​

1. Vitamin A​

• Sources: Carrots, sweet potatoes, spinach, kale, apricots, eggs, and dairy products.

2. Vitamin B1 (Thiamine)​

• Sources: Whole grains, fish, legumes, and seeds.

3. Vitamin B2 (Riboflavin)​

• Sources: Eggs, dairy products, green leafy vegetables, and nuts.

4. Vitamin B3 (Niacin)​

• Sources: Meat, fish, poultry, whole grains, and legumes.

5. Vitamin B5 (Pantothenic Acid)​

• Sources: Chicken, beef, potatoes, oats, and eggs.

6. Vitamin B6 (Pyridoxine)​

• Sources: Fish, poultry, potatoes, bananas, and chickpeas.

7. Vitamin B7 (Biotin)​

• Sources: Eggs, almonds, spinach, sweet potatoes, and mushrooms.

8. Vitamin B9 (Folate)​

• Sources: Dark leafy greens, legumes, seeds, and fortified grains.

9. Vitamin B12 (Cobalamin)​

• Sources: Meat, fish, dairy products, and fortified plant-based milks.

10. Vitamin C​

• Sources: Citrus fruits, strawberries, bell peppers, broccoli, and tomatoes.

11. Vitamin D​

• Sources: Fatty fish, fortified dairy products, egg yolks, and exposure to sunlight.

12. Vitamin E​

• Sources: Nuts, seeds, spinach, and vegetable oils.

13. Vitamin K​

• Sources: Leafy green vegetables (like kale and spinach), broccoli, and Brussels sprouts.

 

[Cage]

google.com
explain what each vitamin does, each benefit, daily recommended dosage lol

 

[choripan]

If you eat cow or pork liver you could overdose vitamin A wich apparently doesn't have negative side effects but I'm also not sure if there's an advantage in eating the right amount or overdose

 

[Ibn]

google.com
explain what each vitamin does, each benefit, daily recommended dosage lol

Credit: Not me lol

Vitamin A: Good for vision, immune system, and skin. Daily amont: Men 900 mcg, Women 700 mcg.

Vitamin B1 (Thiamine): Helps turn food into energy and supports nerves. Daily amount: Men 1.2 mg, Women 1.1 mg.

Vitamin B2 (Riboflavin): Supports energy production and healthy skin. Daily amount: Men 1.3 mg, Women 1.1 mg.

Vitamin B3 (Niacin): Aids energy, skin health, and circulation. Daily amount: Men 16 mg, Women 14 mg.

Vitamin B5 (Pantothenic Acid): Helps with energy production and hormone synthesis. Daily amount: 5 mg for adults.

Vitamin B6 (Pyridoxine): Supports brain health and mood. Daily amount: 1.3 mg for adults.

Vitamin B7 (Biotin): Good for hair, skin, and nails. Daily amount: 30 mcg for adults.

Vitamin B9 (Folate): Important forr cell growth and helps prevent birth defects. Daily amount: 400 mcg for adults, 600 mcg for pregnant women.

Vitamin B12 (Cobalamin): Supports energy and brain function. Daily amount: 2.4 mcg for adults.

Vitamin C: Boosts the immune system and helps skin. Daily amount: Men 90 mg, Women 75 mg.

Vitamin D: Supports bones and immune health. Daily amount: 600 IU (15 mcg) for adults, 800 IU (20 mcg) for those over 70.

Vitamin E: Acts as an antioxidant and protects cells. Daily amount: 15 mg for adultss.

Vitaminnn K: Essential for blood clotting and bone health. Daily amount: Men 13 tones (jk its 120 mcg) Women 90 mcg.

 

[Ibn]

If you eat cow or pork liver you could overdose vitamin A wich apparently doesn't have negative side effects but I'm also not sure if there's an advantage in eating the right amount or overdose

yh its like 3 to 4 ounces (85 to 113 grams) according to online searches. Cow is better to eat, not Pork

 

[N30N]

Jew soyciety diet.

 

[Whitepill]

Dnr just eat fucking meat, organs and other natural foods

 

[Whitepill]

Jew soyciety diet.

No mentions of bioavailability or if consuming it is even useful

 

[N30N]

No mentions of bioavailability or if consuming it is even useful

Exactly.