how much you need Daily: 750mcg for adult women.
Foods rich in it: Poultry, eggs, mackerel, fruits like mango, papaya and watermelon, as well as vegetables like tomatoes, red pepper and carrots, and cornflakes. A 100g serving of chicken has 50mcg of vitamin A, 100g of duck will give you 69mcg, 100g of cornflakes has 812mcg, while 100g of red pepper has 1,510mcg.
Too many good things: This can lead to vision changes such as blurred vision, bone pain, nausea, vomiting, dry skin, and sensitivity to bright light like sunlight.
6. VITAMIN B12
Why it matters: 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 happy).
Deficiency symptoms: Fatigue, weakness, nerve damage, megaloblastic anemia, depression, memory loss and dementia.
how much you need Daily: 2.4 mcg for adult women and 2.6 mcg-2.8 mcg for pregnant and breastfeeding women.
Foods rich in it: Beef, tuna, enriched nutritional yeast, sardines and cheese. A 100 g serving of beef contains 5.9 mcg of vitamin B12, 100 g of tuna contains 10.9 mcg, and 100 g of cheese contains 1 mcg to 3 mcg.
Too much of a good thing Although it is rare to have serious side effects from consuming too much, it can still lead to rashes, rosacea, headaches, nausea, vomiting and diarrhea.