How much do you need daily: 750 mcg for adult women.
Foods rich in it: Poultry, eggs, mackerel, fruits such as mango, papaya, and watermelon, as well as vegetables such as tomatoes, red bell peppers, and carrots, and cornflakes. A 100g serving of chicken contains 50mcg of vitamin A, 100g of duck will give you 69mcg, 100g of cornflakes has 812mcg, while 100g of red bell pepper contains 1510mcg.
Too much of a good thing: It can cause vision changes such as blurred vision, bone pain, nausea, vomiting, dry skin, and sensitivity to bright light such as sunlight.
6. VITAMIN B12
Because it is important: Helps with brain function, nerve tissue health, red blood cell production, and energy levels; It has been linked to the production of serotonin (the chemical messenger that makes us feel happy).
Deficiency symptoms: Fatigue, weakness, nerve damage, megaloblastic anemia, depression, memory loss, and dementia.
How much do you need daily: 2.4 mcg for adult women and 2.6 mcg-2.8 mcg for pregnant and lactating mothers.
Foods rich in it: Beef, tuna, fortified nutritional yeast, sardines and cheese. A 100g serving of beef contains 5.9mcg of vitamin B12, 100g of tuna has 10.9mcg and 100g of cheese contains 1mcg-3mcg.
too much of a good thing While it’s rare to have serious side effects from consuming too much, it can still lead to flare-ups, rosacea, headaches, nausea, vomiting, and diarrhea.
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