Requirements and Functions of Vitamins

 

 

 

 

Fat Soluble Vitamins
Some Important Functions

Food Sources

Vitamin A:

Retinol, Retinoids, Carotene

800-1,000 mg RE or 5,000 IU

Growth and repair of body tissues, immune function, night vision. Carotene is the water soluble form with antioxidant properties.

Oatmeal, green and yellow fruits and vegetables, liver, milk.

Vitamin D:

5-10 mg or 200-400 IU

Regulates calcium metabolism and bone mineralization.

Fortified milk, egg yolk, salmon, sunlight.

Vitamin E:

Alpha-Tocopherol, 8-10 mg

Antioxidant, protects cell membranes, and enhances immune function.

Fortified cereals, nuts, wheat germ, shrimp, green vegetables.

Vitamin K:

60-80 mg

Assists in blood clotting and calcium metabolism.

Green and leafy vegetables.

 

Water Soluble Vitamins
Some Important Functions

Food Sources

Vitamin B1:

Thiamin, 1.0-1.5 mg

Needed in energy production, CHO metabolism, and growth.  Supports muscle, nerve, and cardiovascular function.

Fortified cereals, legumes, pork, nuts, organ meats, molasses, yeast.

Vitamin B2:

Riboflavin, 1.2-1.7 mg

Essential for energy metabolism; growth and tissue repair.

Cereals, liver, milk, yogurt, green leafy vegetables, nuts, whole grain.

Vitamin B3:

Niacin, Niacinamide, Nicotinic acid, 13-19 mg

Essential for energy metabolism, blood circulation, nerve function, and appetite.

Lean meat, seafood, milk, yeast, fortified cereals, whole grain.

Vitamin B5:

Pantothenic acid, 4-7 mg

Essential for energy metabolism and nerve function.

Legumes, meat, fish, poultry, wheat germ, whole grain.

Vitamin B6:

Pyridoxine HCl, 2mg

Essential for CHO and protein metabolism, immune function, red blood cell production, nerve function.

Oatmeal and cereals, banana, plantain, poultry, liver.

Folate:

Folic acid, Folacin, 400 mg

Vital for red blood cell synthesis. Essential for the proper division of cells. Maternal folate deficiency may result in an infant with birth defects.

Fortified cereals, green leafy vegetables, liver, lentils, black-eyed peas, orange juice.

Vitamin B12:

Cobalamin, 2 mg

Required for red blood cell production, energy metabolism, and nerve function.

Ground beef, liver, seafood, milk, cheese.

Biotin:

30-100 mg

Participates in energy metabolism, fatty acid formation, and utilization of the B vitamins.

Legumes, whole grain, eggs, organ meats.

Vitamin C:

Ascorbic Acid, Ascorbate

60 mg

Antioxidant, role in growth and repair of tissues, increases resistance to infection, and supports optimal immune function.

Cantaloupe, citrus fruit, strawberries, asparagus, cabbage, tomatoes, broccoli.

From the 1989 RDA and 1998 DRIs for healthy adults 19 to 50 years. CHO = carbohydrates mg = milligrams

mg = micrograms


 

Requirements and Functions of Minerals

 

 

Mineral
Some Important Functions

Food Sources

Boron:

Unknown

Important in bone retention.

Fruits, leafy vegetables, nuts, legumes, beans.

Calcium:

1,000-1,300 mg

Essential for growth and structural integrity of bones and teeth; nerve conduction; muscle contraction and relaxation.

Yogurt, milk, cheese, tofu, fortified juices, green leafy vegetables.

Chromium1:

50-200 mg

Participates in CHO and fat metabolism; muscle function; increases effectiveness of insulin.

Whole grains, cheese, yeast.

Copper1:

1.5-3.0 mg

Essential for red blood cell production, pigmentation, and bone health.

Nuts, liver, lobster, cereals, legumes, dried fruit.

Iron2:

10-15 mg

Essential for the production of hemoglobin in red blood cells and myoglobin in skeletal muscle, and enzymes that participate in metabolism.

Liver, clams, oatmeal, farina, fortified cereals, soybeans, apricots, green leafy vegetables.

Magnesium:

280-350 mg

Essential for nerve impulse conduction; muscle contraction and relaxation; enzyme activation.

Whole grains, artichoke, beans, green leafy vegetables, fish, nuts, fruit.

Manganese1:

2-5 mg

Essential for formation and integrity of connective tissue and bone, sex hormone production, and cell function.

Nuts, legumes, whole grains.

Phosporous:

800-1,200 mg

Essential for metabolism and bone development. Involved in most biochemical reactions in the body.

Fish, milk, meats, poultry, legumes, nuts.

Potassium3:

2,000 mg

Essential for nerve impulse conduction, fluid balance, and for normal heart function.

Squash, potatoes, beans, fresh fruits (bananas, oranges) and vegetables (tomatoes).

Selenium:

55-70 mg

Antioxidant, works with vitamin E to reduce oxidation damage to tissues.

Meats, seafood, cereals.

Sodium4:

500-2,400 mg

Essential for nerve impulse conduction, muscle contraction, fluid balance, and acid-base balance.

Table salt, canned and processed foods.

Zinc:

12-15 mg

Involved in metabolism, immune function, wound healing, and taste and smell sensitivity.

Seafood, beef, lamb, liver, eggs, whole grains, legumes, peanuts.

From the 1989 RDA and 1998 DRIs for healthy adults 19 to 50 years. CHO = carbohydrates

1 Estimated safe and adequate daily intake range – meets requirements of individuals and avoids the danger of toxicity (Food and Nutrition Board, 1989).  2 Men should consult a physician before taking iron supplements.  3 the minimum daily requirement for potassium is 2,000 mg.  4 The minimum daily requirement for sodium is 500 mg or 1,250 mg of salt.  Salt is 40% sodium and 60% chloride.  One teaspoon of salt (5g sodium chloride) has 2g (2,000 mg) of sodium.

mg = milligrams mg = micrograms