He had me stumbled. I knew about A, C and D... but couldn't remember anything about E! How could the family advocate of health not know about this? Hmm... I immediately searched Wiki and gave him a quick answer. Later, I did a more detailed search and compiled the list below from the netdoctor...
More information can be found from:
The Harvard School of Public Health
The Singapore Health Promotion Board
Vitamins
Vitamin A (retinol) properties
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger | Destroyed by |
| Eyesight, growth, appetite and taste. | Night-blindness. | 800 micrograms | Liver, fish-liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products, yellow fruits. | This vitamin is fat-soluble and so is stored in the body for a long time, especially in pregnancy. An overdose may be dangerous. | Fatty acids. |
Vitamin B1 (thiamine) properties
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger | Destroyed by |
| Nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues. | Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss of appetite, exhaustion, weakened powers of concentration. | 1.4mg | Liver, yeast, rice, wholemeal products, peanuts, pork, milk. | No danger. It dissolves in water, so any excess is passed in urine. | High temperatures, alcohol and coffee. |
Vitamin B2 (riboflavin) properties
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger | Destroyed by |
| Growth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, fat and carbohydrate | Itchy irritated eyes, itchy mucous membranes (nose/mouth/throat), itchy lips and skin. | 1.6mg | Milk, liver, yeast, cheese, green leafy vegetables, fish. | No danger. It dissolves in water, so any excess is passed in urine. | Alcohol and light (this is why milk-cartons are better than bottles). |
Vitamin B6 (pyridoxine) properties
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger | Destroyed by |
| Preventing skin conditions, nerve problems, helps the body absorb protein and carbohydrate. | Skin inflammation | 2mg - women taking the contraceptive pill may need more. | Fish, bananas, chicken, pork, wholegrains, dried beans. | May cause nerve problems in large doses. Evidence is conflicting about the maximum safe dose, so get medical advice before exceeding the RDA. | The contraceptive pill, roasted or boiled food, alcohol and oestrogen (the female hormone). |
Vitamin B12 (cobalamin) properties
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger | Destroyed by |
| Making red blood and the formation of the nerves. | Tiredness, breathing difficulties, dizziness, abnormalities in nerve tissue function. | 1 microgram | Fish, liver, beef, pork, milk, cheese. | No danger. It dissolves in water, so any excess is passed in urine. | Water, sunlight, alcohol, oestrogen and sleeping pills |
Vitamin C (ascorbic acid) properties
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger | Destroyed by |
| Immune defence system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan, preventing scurvy. It's also a natural laxative. | Tiredness, bleeding gums, slow-healing wounds. | 60mg | Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables, peppers. | Large doses can cause diarrhoea and nausea. Some scientists have argued that 1000-5000mg per day may damage your DNA. | Boiling food, light, smoking and heat. |
Vitamin D properties
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger | Destroyed by |
| Strong bones and teeth | Unhealthy teeth, osteomalacia (causes weakening of bones), rickets in children. | 5 micrograms | Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), cod-liver oil, sardines, herring, salmon, tuna, milk and milk products. | This vitamin is fat-soluble so can accumulate in the body. Overdoses are dangerous. | Mineral oil. |
Vitamin E (tocopherol) properties
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger | Destroyed by |
| Fighting toxins - vitamin E is a powerful antioxidant. | Weak muscles and fertility problems. | 10mg | Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products, eggs. | There is a slight risk of overdose, because vitamin E is fat soluble. | Heat, oxygen, frost, iron, chlorine and mineral oil. |
Folic acid properties
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger | Destroyed by |
| Production of red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip. | Tiredness due to anaemia, red tongue. | 200 micrograms. Women planning to conceive should take a daily supplement of 400mcg, continued for the first 12 weeks of pregnancy. | Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye and wholewheat, green leafy vegetables. | No danger. It dissolves in water, so any excess is passed in urine. | Water, sunlight, oestrogen, heat. |
Minerals
Calcium
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger |
| Strong bones and teeth, nerve function, muscle contraction, blood clotting. | Poor teeth and brittle bones. | 800mg | Milk, cheese, butter, yoghurt and green leafy vegetables. | High doses can lead to headaches, stomach pain, high blood pressure and diarrhoea. Excess calcium can be deposited as kidney and gall bladder stones. |
Iron
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger |
| Red blood cells and muscle function, white blood cells and the immune system. | Tiredness, irritability, difficulties concentrating. | 14mg | Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, wholegrains and wholewheat. | Iron is stored in the body and high doses (over 17mg) can lead to constipation, vomiting, nausea and diarrhoea. Very high doses can be fatal. |
Magnesium
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger |
| Converting energy from food, cell repair, building strong bones, teeth and muscles, regulating body temperature. | Muscle spasms, and has been associated with heart disease, diabetes, high blood pressure and weak bones. | 300mg | Green leafy vegetables, wholegrains and nuts. | High doses can cause diarrhoea. |
Zinc
| Benefits | Deficiency Symptoms | Recommended Daily Intake | Food Sources | Danger |
| Immune system, the breakdown of protein, fat and carbohydrate. | Lesions on skin, eyes and in throat, loss of taste and smell, hair loss, diarrhoea, slow healing of wounds, growth problems in children. | 15mg | Meat, shellfish, milk brown rice and wholegrains. | High doses can lead to stomach cramps, nausea and vomiting. |
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