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Dietary Reference Intakes (DRI)
Recommend intake per day of females 19-30 years old is 700 microgram/day.

Function

Vitamin A is fat-soluble vitamin. Vitamin A is a versatile vitamin, known to regulate the expression of several hundred genes. And major role include:
1. Promoting vision
2. Participating in protein synthesis and cell differentiation thereby maintaining the health of epithelial tissues and skin.
3. Supporting reproduction and regulating growth.

Excellent food source
The richest sources of vitamin A are food derived from animals- liver, fish liver oil, milk  and milk products, butter and eggs. Because vitamin A is fat soluble. But many vegetables and some fruits contain vitamin A precursors. Dark leafy greens (like broccoli and spinach)

Interesting facts
My friend, she really love to eat pumpkin and her skin turns yellowing. Now, I understand why her skin yellowing. Because she get high level of Beta-carotene and Beta-carotene is stored just in the fat under the skin. So overconsumption of beta-carotene from food may turn the skin yellow.

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Dietary Reference Intakes (DRI)
Recommend intake per day of females 19-30 years old is 30 microgram/day.

Function
Biotin plays an important role in metabolism as a coenzyme that carries activated carbon dioxide. This role is critical in the TCA cycle. And the biotin coenzyme also participates in gluconeogenesis, fatty acid synthesis, and the breakdown of certain fatty acids and amino acids.

Excellent food source
Biotin is widespread in foods (including egg yolks), so eating a variety of foods protects against deficiencies. Some biotin is also synthesized by GI tract bacteria.

Interesting facts
Eating raw egg whites, which contain a protein that binds biotin and prevents biotin absorption. In some people eat raw egg because they believe eating raw egg that good for their health. But this information let me know the raw egg, it's not good for Biotin absorption.

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Dietary Reference Intakes (DRI)
Recommend intake per day of females 19-30 years old is 1.1 milligram/day.

Function
Riboflavin is a part of coenzymes FMN (Flavin mononucleotide) and FAD (Flavin adenine dinucleotide) used in energy metabolism.

Excellent food source
The greatest contributions of riboflavin come from milk and milk products (yogurt, cheese), whole-grain, fortified, or enriched grain products and liver.

Interesting facts
Vegans and others who don’t use milk must rely on ample servings of dark greens and enriched grains for riboflavin. Nutrition yeast is another good source of riboflavin. I just know that already have commercial yeast for consume.

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Dietary Reference Intakes (DRI)
Recommend intake per day of females 19-30 years old is 14 milligram/day.

Function
Niacin is a part of coenzymes NAD (nicotinamide adenine dinucleotide) and NADP (its phosphate form) used in energy metabolism.

Excellent food source
Milk, eggs, meat, poultry, fish; whole-grain, fortified, and enriched grain products; nuts and all protein-containing foods.

Interesting facts
Niacin can make it from the amino acid tryptophan. Approximately 60 milligrams of dietary tryptophan is needed to make 1 milligram of Niacin.

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Dietary Reference Intakes (DRI)
Recommend intake per day of females 19-30 years old is 1.3 milligram/day.

Function
Vitamin B6 can converted to the coenzyme PLP (pyridoxyl phosphate) and PMP (pyridoxamine phosphate) used in amino acid and fatty acid metabolism; helps to convert tryptophan to niacin and to serotonin and helps to make red blood cells.

Excellent food source
Meats, fish, poultry, potatoes and other starchy vegetables, legumes, non-citrus fruits, fortified cereals, liver, soy products.

Interesting facts
Toxicity of Vitamin B6 related to depression, fatigue, irritability, headaches, nerve damage causing numbness and muscle weakness leading to an inability to walk and convulsion and skin lesions.

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Dietary Reference Intakes (DRI)
Recommend intake per day of females 19-30 years old is 75 milligram/day.

Function
Vitamin C, also known as ascorbic acid. Vitamin C parts collagen synthesis (strengthens blood vessel walls, forms scar tissue, provides matrix for bone growth), antioxidant thyroxine synthesis, amino acid metabolism, strengthens resistance to infection and helps in absorption of iron.

Excellent food source
Citrus fruits and cabbage-type vegetables (such as Brussels sprouts and cauliflower), dark green vegetables (such as bell peppers and broccoli), cantaloupe, strawberries, lettuce, tomatoes, potatoes, papayas, mangoes.

Interesting facts
The stress known to increase vitamin C needs. During stress, the adrenal glands-which contain more vitamin C than any other organ in the body-release vitamin C and hormones into the blood.

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Dietary Reference Intakes (DRI)
Recommend intake per day of females 19-30 years old is 15 microgram/day.

Function
The active form of vitamin D is actually a hormone.

1.Large and cooperative bone-making and maintenance team composed of nutrients and other compounds

2.Protect against cognitive decline and slows the progression of Parkinson disease.

3.Vitamin D in muscle cells encourages growth in children and preserves strength in adults.
4.Signals cell of the immune system and defend against infectious disease.

Excellent food source
2 cups of vitamin D-fortified milk a day. Egg yolks, oily fish such as Salmon, Mackerel, Sardines are the best natural sources of vitamin D.

And vitamin D differs from the other nutrients because we can synthesize it with the help of sunlight. So we can get Vitamin D from sunlight.

Interesting facts
We can synthesis Vitamin D with sunlight. And the pigment of dark skin required more sunlight exposure than light-skinned people-perhaps as much as 4 to 6 times longer.

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Dietary Reference Intakes (DRI)
Recommend intake per day of females 19-30 years old is 15 milligram/day.

Function
Vitamin E is fat soluble antioxidant and one of the body’s primary defenders against the adverse effects of free radicals.

Excellent food source
Much of the vitamin E in the diet comes from vegetable oils and products made from them, such as margarine and salad dressing. Wheat germ oil is especially rich in vitamin E. But vitamin E is readily destroyed by heat and oxidation so fresh foods are preferable sources.

Interesting facts
Vitamin E related to anemia because without vitamin E, the red blood cells break and spill their contents, probably because of oxidation of the polyunsaturated fatty acids in their membranes.

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Dietary Reference Intakes (DRI)
Recommend intake per day of females 19-30 years old is 400 microgram/day.

Function
Folate, also known as folacin or folic acid. Folate is a part of coenzymes THF (tetrahydrofolate) and DHF (dihydrofolate) used in DNA synthesis and therefore important in new cell formation.

Excellent food source
Folate is especially abundant in legumes, fruits, liver, and leafy vegetables.

Interesting facts
Medicine have effect to folate in our body. Aspirin and antacids can interfere with the body’s folate status: aspirin inhibits the action of folate-requiring enzymes, and antacids limit the absorption of folate.

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Dietary Reference Intakes (DRI)
Recommend intake per day of females 19-30 years old is 90 microgram/day.

Function
Vitamin K appropriately gets its name from the Danish word koagulation (“coagulation) its primary action is blood clotting. So if we don’t have vitamin K, we are going to increase our bleeding time.

And vitamin E is participation in bone building and recently discovered proteins needing vitamin K’s assistance. These proteins have been identified in the plaques of atherosclerosis, the kidneys, and the nervous system.

Excellent food source
Green leaves vegetables such as spinach, fruits are avocado and kiwi, and also in soy beans.

Moreover, bacteria in our GI tract synthesize vitamin K, although the amount is insufficient to meet the body’s needs.

Interesting facts
I never know the new born infants are born with a sterile intestinal tract so it present a unique case of vitamin K. And vitamin K-produce bacteria take 2 weeks to establish themselves. So to prevent hemorrhagic disease (blood-clotting factors is lacking) in the newborn, a single dose of vitamin K is given at birth by intramuscular injection.