Ascorbic Acid ( Vitamin C )

- Function: Protects cells, boosts immunity, helps make collagen.

- How it works: Acts as an antioxidant and aids collagen formation.

- Too little/too much:

- RDA: 75–90 mg/day

- Food sources: Oranges, strawberries, bell peppers, broccoli 

- Function: Protects cells from damage, supports immune system.

- How it works: Acts as a fat-soluble antioxidant, protects cell membranes.

- Too little/too much:

- RDA: 15 mg/day

- Food sources: Almonds, sunflower seeds, spinach, avocado

         Retinol ( Vitamin A )

- Function: Supports vision, immunity, and skin health.

- How it works: Converts to retinoic acid, regulates genes and forms rhodopsin for low-light vision.

- Too little/too much:

- RDA: 900 mcg/day (men), 700 mcg/day (women)

- Food sources: Carrots, sweet potatoes, liver, spinach

        Calciferol ( Vitamin D )

- Function: Maintains strong bones and teeth; supports immunity.

- How it works: Helps absorb calcium and phosphorus in the intestines.

- Too little/too much:

- RDA: 600 IU/day (adults up to 70), 800 IU/day (>70)

- Food sources: Salmon, fortified milk, egg yolks, sunlight 

        Niacin ( Vitamin B3 )

- Function: Converts food into energy; supports skin, nerves, and digestion.

- How it works: Forms NAD⁺ and NADP⁺, which carry electrons in metabolism.

- Too little/too much:

- RDA: 16 mg/day (men), 14 mg/day (women)

- Food sources: Chicken, tuna, peanuts, whole grains

       Pyridoxine (Vitamin B6)

- Function: Helps make neurotransmitters and red blood cells.

- How it works: Converts to PLP, a coenzyme in amino acid metabolism.

- Too little/too much:

- RDA: 1.3–2 mg/day

- Food sources: Bananas, potatoes, chicken, fortified cereals (include picture)

- Function: Makes DNA and supports cell growth.

- How it works: Becomes THF, which transfers one-carbon units for DNA synthesis.

- Too little/too much:

- RDA: 400 mcg/day

- Food sources: Leafy greens, beans, citrus, fortified cereals

- Function: Makes DNA, keeps nerves healthy, helps red blood cells.

- How it works: Works with folate in DNA synthesis and converts homocysteine to methionine.

- Too little/too much:

- RDA: 2.4 mcg/day

- Food sources: Meat, fish, eggs, dairy (include picture)