vitamins and minerals - vitamin chart

vitamins and minerals - vitamin chart

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Vitamin and Mineral Chart

Vitamin/Mineral Sources Indication Efficacy Claims

Fat Soluble Vitamins can be stored in the body and need not be consumed daily.

While it is difficult to "overdose " on them from ordinary sources, consuming megadoses of fat soluble vitamins, especially A and D, can lead to a dangerous buildup

in the body.

Abbreviations: IU= International Units; mg=milligrams ; mcg=micrograms.

Vitamin ARetinol

Men : 3 000 IU

Women: 2 700 IU

Liver, fortifiedMilk (Retinol

form - see

below forCarotene

sources.)

Essential foreyes, skin and

the proper

function of theimmune

system. Helpsmaintain hair,

bones and

teeth.

Deficiency:Night blindness;

reduced hair

growth inchildren; loss of

apetite; dry,rough skin;

lowered

resistance toinfection; dry

eyes.

Overdose:

Headaches;blurred vision;

fatigue;

diarrhea;irregular

periods; jointand bone pain;

dry, cracked

skin; rashes;loss of hair;

vomiting, liverdamage.

Beta Carotene(Pro-Vitamin A)

(See Vitamin A)

Carrots,Squash,

Broccoli, Green

LeafyVegetables

Antioxidant.Converted to

Vitamin A in

the body. (SeeVitamin A)

Theantioxidant

properties of

this nutrientmay be a

factor inreducing the

risk of

certain formsof cancer.

Vitamin DMen : 100 IU

Women: 100 IU

Egg Yolk , Milk,Exposure to

sun enablesbody to make

its own Vitamin

D.

Helps build andmaintain teeth

and bones.Enhances

calcium

absorption.

Deficiency:Rickets in

children; bonesoftening in

adults ;

osteoporosis.

Overdose:

Calcium depositsin organs; fragile

bones; renal andcardiovascular

damage.

Vitamin E

Men : 9-10 mg

Women: 6-7 mg

Corn or

Cottonseed Oil,

Butter, BrownRice , Soybean

Oil, Vegetableoils such as

Corn,

Cottonseed or

Antioxidant.

Helps form red

blood cells ,muscles and

other tissues.Preserves fatty

acids.

Deficiency:

Rare, seen

primarily inpremature or low

birth weightbabies or

children who do

not absorb fatproperly. Causes

The

antioxidant

properties ofthis nutrient

may be afactor in

reducing the

risk of

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Soybean, Nuts,

Wheat Germ.

nerve

abnormalities.

Overdose:

Unknown.

certain forms

of cancer.

Vitamin K

None established.

Estimated at 0.03mcg/kg

Green

Vegetables,

Liver, alsomade by

intestinalbacteria .

Needed for

normal blood

clotting.

Deficiency:

Defective blood

coagulation.

Overdose:

Jaundice ininfants.

Water Soluble Vitamins are not stored in the body and should therefore beconsumed daily.

ThiamineVitamin B1

Men : 0.8 - 1.3mg

Women: 0.8 mg

SunflowerSeeds, Pork ,

whole andenriched

Grains, dried

Beans.

Necessary forcarbohydrate

metabolism andmuscle

coordination.

Promotesproper nerve

function.

Deficiency:Anxiety;

hysteria ;depression;

muscle cramps;

loss of apetite;in extreme cases

beriberi (mostlyin alcoholics ).

Overdose:Unknown,

although excess

of one B vitaminmay cause

deficiency ofothers.

RiboflavinVitamin B2

Men : 1.3 - 1.6

mgWomen: 1.1 mg

Liver, Milk,Spinach,

enriched

Noodles,Mushrooms.

Needed formetabolism of

all foods and

the release ofenergy to cells .

Essential to thefunctioning of

Vitamin B6 and

Niacin.

Deficiency:Cracks and sores

around the

mouth and nose;visual problems.

Overdose: SeeVitamin B1.

Niacin

Vitamin B3Men : 16-23 mg

Women: 14-16mg

Niacin is

converted toniacinamide in

the body.

Mushrooms,

Bran, Tuna,Chicken, Beef ,

Peanuts,enriched

Grains.

Needed in many

enzymes thatconvert food to

energy. Helpsmaintain a

healthy

digestive tractand nervous

system. In verylarge doses,

lower

cholesterol(large doses

should only betaken under the

advice of a

physician).

Deficiency:

In extremecases, pellagra,

a diseasecharacterized by

dermatitis ,

diarrhea andmouth sores.

Overdose:Hot flashes;

ulcers; liverdisorders; high

blood sugar and

uric acid; cardiacarrythmias.

Pantothenic

AcidVitamin B5

Men : 2.5 mgWomen: 2.5 mg

Abundant in

animal tissues,whole grain

cereals andlegumes.

Converts food

to molecularforms. Needed

to manufactureadrenal

hormones and

chemicals thatregulate nerve

function.

Deficiency:

Unclear inhumans.

Overdose:See Vitamin B1.

Vitamin B6

PyridoxineMen : 1.8 mg

Women: 1.5 mg

Animal protein

foods, Spinach,Broccoli,

Bananas.

Needed for

proteinmetabolism and

absorption,

carbohydratemetabolism.

Helps form redblood cells .

Promotes nerve

and brainfunction.

Deficiency:

Anemia,irritability ,

patches of itchy,

scaling skin;convulsions.

Overdose:Nerve damage.

Vitamin B12Cyanocobalamin

Men : 2 mcgWomen: 2 mcg

Found almostexclusively in

animalproducts.

Builds geneticmaterial . Helps

form red bloodcells.

Deficiency:Pernicious

anemia; nervedamage. (Note :

Deficiency rare

except in strictvegetarians, the

elderly or peoplewith

malabsorption

disorders .)

Overdose:

See Vitamin B1.

Biotin

60 mcg

Cheese, Egg,

Yolk ,Cauliflower ,

Peanut Butter

Needed for

metabolism ofglucose and

formation ofcertain fatty

acids. Essential

for proper bodychemistry.

Deficiency:

Seborrhicdermatitis in

infants. Rare inadults , but can

be induced by

consuming largeamounts of egg

whites -anorexia,

nausea ,



vomiting, dry

scaly skin.

Overdose:

See Vitamin B1

Folic Acid

(Folacin)Men : 180-220 mg

Women: 160-190mg

Green, leafy

vegetables,Orange Juice,

organ Meats,Sprouts.

Essential for

themanufacture of

geneticmaterial as well

as protein

metabolism andred blood cell

formation.

Deficiency:

Impaired celldivision;

anemia;diarrhea;

gastrointestinal

upsets.

Overdose:

Convulsions inepileptics. May

mask perniciousanemia (see

Vitamin B12

deficiency).

Adequate

amounts ofthis nutrient

in the firststage of

pregnancy

may reducethe risks of

neural tubebirth

defects.

Vitamin C

Ascorbic AcidMen : 40 mg

Women: 30 mg

Citrus Fruits,

Strawberries,Broccoli, Green

Peppers

Antioxidant.

Helps bind cellstogether and

strengthensblood vessel

walls. Helps

maintainhealthy gums.

Aids in theabsorption of

iron.

Deficiency:

Muscleweakness,

bleeding gums;easy bruising. In

extreme cases,

scurvy.

Overdose:

Unknown.

The

antioxidantproperties of

this nutrientmay be a

factor in

reducing therisk of

certain formsof cancer.

May reduce

the effectsof the

commoncold.

Minerals in organic products essential for body functions.

Calcium

Men : 800 - 1000mg

Women: 700-800

mg

Milk, Yogurt,

Cheese,Sardines,

Broccoli,

Turnip Greens.

Helps build

strong bonesand teeth .

Promotes

muscle andnerve function.

Helps blood toclot. Helps

activate

enzymesneeded to

convert food toenergy.

Deficiency:

Rickets inchildren;

osteomalacia

(soft bones) andosteoporosis in

adults .

Overdose:

Constipation,Kidney Stones,

calcium deposits

in body tissues.Hinders

absorption ofiron and other

minerals.

Phosphorus

Men : 1000 mg

Women: 850 mg(3-6 g)

Chicken

Breast, Milk,

Lentils, EggYolks , Nuts,

Cheese

With calcium

builds bones

and teeth .Needed for

metabolism,body chemistry,

nerve and

muscle function.

Deficiency:

(Rare)

Weakness ; bonepain; Anorexia.

Overdose:Hinders body's

absorption ofcalcium.

MagnesiumMen : 230 - 250

mg

Women: 200 -210 mg

Spinach, BeefGreens,

Broccoli, Tofu ,

Popcorn,Cashews,

Wheat Bran

Activatesenzymes

needed to

release energyin body.

Needed by cellsfor genetic

material and

bone growth.

Deficiency:Nausea,

irritability ,

muscleweakness;

twitching ;cramps, cardiac

arrhythmias .

Overdose:

Nausea,

vomiting, lowblood pressure,

nervous systemdisorders .

Warning:Overdose can be

fatal to people

with kidneydisease.

PotassiumMen : 40-80 mmol

Women: 40-80mmol (3-6 g)

Peanuts,Bananas,

Orange Juice,Green Beans,

Mushrooms,

Oranges,Broccoli,

SunflowerSeeds.

Helps maintainregular fluid

balance.Needed for

nerve and

muscle function.

Deficiency:Nausea,

anorexia, muscleweakness,

irritability .

(Occurs mostoften in persons

with prolongeddiarrhea.)

Overdose:Rare.

Iron (Elemental)

Men : 8-10 mg

Women: 8-13 mg

Liver, leanMeats, Kidney

beans,

enrichedBread, Raisins.

Note: Oxalicacid in spinach

hinders iron

absorption.

Essential formaking

hemoglobin,

the redsubstance in

blood thatacrries oxygen

to body cells .

Deficiency:Skin pallor;

weakness;

fatigue;headaches;

shortness ofbreath (all signs

of iron-deficiency

anemia)



Overdose:Toxic buildup in

liver and in rareinstances the

heart.

Zinc

Men : 12 mg

Women: 9 mg

Oysters,

Shrimp, Crab,

Beef, Turkey,whole Grains ,

Peanuts,Beans.

Necessary

element in

more than 100enzymes that

are essential todigestion and

metabolism.

Deficiency:

Slow healing of

wounds; loss oftaste; retarded

growth anddelayed sexual

development in

children.

Overdose:

Nausea,vomiting;

diarrhea;abdominal pain;

gastric bleeding.

Selenium

0.05-0.2 mg

Adequate

amounts are

found inSeafood,

Kidney, Liverand other

meats . Grains

and other Seedcontain varying

amountsdepending on

the soil

content.

Antioxidant.

Interacts with

Vitamin E toprevent

breakdown offats and body

chemicals.

Deficiency:

Unknown in

humans.

Overdose:

Finger nailchanges, hair

loss.

Copper

2-3 mg

The richest

sources ofcopper in the

diet are Liverand other

organ Meats,

Seafoods , Nutsand Seeds.

Component of

severalenzymes,

including onneeded to make

skin, hair and

other pigments.Stimulates iron

absorption.Needed to

make red blood

cells,connective

tissue andnerve fibres.

Deficiency:

Rare in adults.Infants may

develop a typeof anemia

marked by

abnormaldevelopment of

bones, nervetissue and lungs.

Overdose: Liver disease;

vomiting;

diarrhea.

Manganese2-5 mg

Tea, wholeGrains and

Cereal

products arethe richest

dietarysources.

Adequate

amounts arefound in Fruits

andVegetables.

Needed fornormal tendon

and bone

structure.Component of

some enzymesimportant in

metabolism.

Deficiency:Unknown in

humans.

Overdose:

Generally results

from inhalationof manganese

containing dustor fumes , not

dietary ingestion .

Molybdenum0.15-0.3 mg

Theconcentration

in food varies

depending onthe

environment inwhich the food

was grown.

Milk, Beans,Breads and

Cerealscontribute the

highest

amounts.

Component ofenzymes

needed in

metabolism.Helps regulate

iron storage.

Deficiency:Unknown in

humans.

Overdose:

Gout-like joint

pain.



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