|
Vitamin/Mineral |
Food Sources |
What It Does |
Effects |
Unproven 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 A
Retinol
Men: 3 000 IU
Women: 2 700 IU |
Liver, fortified Milk (Retinol
form - see below for Carotene sources.) |
Essential for eyes, skin and the
proper function of the immune system. Helps maintain hair, bones and
teeth. |
Deficiency: Night
blindness; reduced hair growth in children; loss of apetite; dry, rough
skin; lowered resistance to infection; dry eyes.
Overdose: Headaches; blurred vision; fatigue; diarrhea; irregular
periods; joint and bone pain; dry, cracked skin; rashes; loss of hair;
vomiting, liver damage. |
|
Beta Carotene
(Pro-Vitamin A)
(See Vitamin A) |
Carrots, Squash, Broccoli, Green
Leafy Vegetables |
Antioxidant. Converted to
Vitamin A in the body. (See Vitamin A) |
|
The antioxidant properties of
this nutrient may be a factor in reducing the risk of certain forms of
cancer. |
Vitamin D
Men: 100 IU
Women: 100 IU |
Egg Yolk, Milk, Exposure to sun
enables body to make its own Vitamin D. |
Helps build and maintain teeth
and bones. Enhances calcium absorption. |
Deficiency: Rickets in
children; bone softening in adults; osteoporosis.
Overdose: Calcium deposits in organs; fragile bones; renal and
cardiovascular damage. |
|
Vitamin E
Men: 9-10 mg
Women: 6-7 mg |
Corn or Cottonseed Oil, Butter,
Brown Rice, Soybean Oil, Vegetable oils such as Corn, Cottonseed or
Soybean, Nuts, Wheat Germ. |
Antioxidant. Helps form red
blood cells, muscles and other tissues. Preserves fatty acids.
|
Deficiency: Rare, seen
primarily in premature or low birth weight babies or children who do not
absorb fat properly. Causes nerve abnormalities.
Overdose: Unknown. |
The antioxidant properties of
this nutrient may be a factor in reducing the risk of certain forms of
cancer. |
Vitamin K
None established.
Estimated at 0.03 mcg/kg |
Green Vegetables, Liver, also
made by intestinal bacteria. |
Needed for normal blood
clotting. |
Deficiency: Defective
blood coagulation.
Overdose: Jaundice in infants. |
|
|
Water Soluble Vitamins
are not stored in the body and should therefore be consumed daily.
|
Thiamine
Vitamin B1
Men: 0.8 - 1.3 mg
Women: 0.8 mg |
Sunflower Seeds, Pork, whole and
enriched Grains, dried Beans. |
Necessary for carbohydrate
metabolism and muscle coordination. Promotes proper nerve function.
|
Deficiency: Anxiety;
hysteria; depression; muscle cramps; loss of apetite; in extreme cases
beriberi (mostly in alcoholics).
Overdose:Unknown, although excess of one B vitamin may cause
deficiency of others. |
|
Riboflavin
Vitamin B2
Men: 1.3 - 1.6 mg
Women: 1.1 mg |
Liver, Milk, Spinach, enriched
Noodles, Mushrooms. |
Needed for metabolism of all
foods and the release of energy to cells. Essential to the functioning
of Vitamin B6 and Niacin. |
Deficiency: Cracks and
sores around the mouth and nose; visual problems.
Overdose: See Vitamin B1. |
|
Niacin
Vitamin B3
Men: 16-23 mg
Women: 14-16 mg
Niacin is converted to niacinamide in the body. |
Mushrooms, Bran, Tuna, Chicken,
Beef, Peanuts, enriched Grains. |
Needed in many enzymes that
convert food to energy. Helps maintain a healthy digestive tract and
nervous system. In very large doses, lower cholesterol (large doses
should only be taken under the advice of a physician). |
Deficiency: In extreme
cases, pellagra, a disease characterized by dermatitis, diarrhea and
mouth sores. Overdose: Hot flashes; ulcers; liver disorders; high
blood sugar and uric acid; cardiac arrythmias. |
|
Pantothenic Acid
Vitamin B5
Men: 2.5 mg
Women: 2.5 mg |
Abundant in animal tissues,
whole grain cereals and legumes. |
Converts food to molecular
forms. Needed to manufacture adrenal hormones and chemicals that
regulate nerve function. |
Deficiency: Unclear in
humans.
Overdose:See Vitamin B1. |
|
Vitamin B6
Pyridoxine
Men: 1.8 mg
Women: 1.5 mg |
Animal protein foods, Spinach,
Broccoli, Bananas. |
Needed for protein metabolism
and absorption, carbohydrate metabolism. Helps form red blood cells.
Promotes nerve and brain function. |
Deficiency: Anemia,
irritability, patches of itchy, scaling skin; convulsions.
Overdose: Nerve damage. |
|
Vitamin B12
Cyanocobalamin
Men: 2 mcg
Women: 2 mcg |
Found almost exclusively in
animal products. |
Builds genetic material. Helps
form red blood cells. |
Deficiency: Pernicious
anemia; nerve damage. (Note: Deficiency rare except in strict
vegetarians, the elderly or people with malabsorption disorders.)
Overdose: See Vitamin B1. |
|
Biotin
60 mcg |
Cheese, Egg, Yolk, Cauliflower,
Peanut Butter |
Needed for metabolism of glucose
and formation of certain fatty acids. Essential for proper body
chemistry. |
Deficiency: Seborrhic
dermatitis in infants. Rare in adults, but can be induced by consuming
large amounts of egg whites - anorexia, nausea, vomiting, dry scaly
skin.
Overdose: See Vitamin B1 |
|
Folic Acid (Folacin)
Men: 180-220 mg
Women: 160-190 mg |
Green, leafy vegetables, Orange
Juice, organ Meats, Sprouts. |
Essential for the manufacture of
genetic material as well as protein metabolism and red blood cell
formation. |
Deficiency: Impaired cell
division; anemia; diarrhea; gastrointestinal upsets.
Overdose: Convulsions in epileptics. May mask pernicious anemia
(see Vitamin B12 deficiency). |
Adequate amounts of this
nutrient in the first stage of pregnancy may reduce the risks of neural
tube birth defects. |
Vitamin C
Ascorbic Acid
Men: 40 mg
Women: 30 mg |
Citrus Fruits, Strawberries,
Broccoli, Green Peppers |
Antioxidant. Helps bind cells
together and strengthens blood vessel walls. Helps maintain healthy
gums. Aids in the absorption of iron. |
Deficiency: Muscle
weakness, bleeding gums; easy bruising. In extreme cases, scurvy.
Overdose: Unknown. |
The antioxidant properties of
this nutrient may be a factor in reducing the risk of certain forms of
cancer. May reduce the effects of the common cold. |
|
Minerals in organic
products essential for body functions. |
Calcium
Men: 800 - 1000 mg
Women: 700-800 mg |
Milk, Yogurt, Cheese, Sardines,
Broccoli, Turnip Greens. |
Helps build strong bones and
teeth. Promotes muscle and nerve function. Helps blood to clot. Helps
activate enzymes needed to convert food to energy. |
Deficiency: Rickets in
children; osteomalacia (soft bones) and osteoporosis in adults.
Overdose: Constipation, Kidney Stones, calcium deposits in body
tissues. Hinders absorption of iron and other minerals. |
|
Phosphorus
Men: 1000 mg
Women: 850 mg (3-6 g) |
Chicken Breast, Milk, Lentils,
Egg Yolks, Nuts, Cheese |
With calcium builds bones and
teeth. Needed for metabolism, body chemistry, nerve and muscle function.
|
Deficiency: (Rare)
Weakness; bone pain; Anorexia.
Overdose: Hinders body's absorption of calcium. |
|
Magnesium
Men: 230 - 250 mg
Women: 200 - 210 mg |
Spinach, Beef Greens, Broccoli,
Tofu, Popcorn, Cashews, Wheat Bran |
Activates enzymes needed to
release energy in body. Needed by cells for genetic material and bone
growth. |
Deficiency: Nausea,
irritability, muscle weakness; twitching; cramps, cardiac arrhythmias.
Overdose: Nausea, vomiting, low blood pressure, nervous system
disorders. Warning: Overdose can be fatal to people with kidney disease.
|
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Potassium
Men: 40-80 mmol
Women: 40-80 mmol (3-6 g) |
Peanuts, Bananas, Orange Juice,
Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds. |
Helps maintain regular fluid
balance. Needed for nerve and muscle function. |
Deficiency: Nausea,
anorexia, muscle weakness, irritability. (Occurs most often in persons
with prolonged diarrhea.)
Overdose: Rare. |
|
Iron (Elemental)
Men: 8-10 mg
Women: 8-13 mg |
Liver, lean Meats, Kidney beans,
enriched Bread, Raisins.
Note: Oxalic acid in spinach hinders iron absorption. |
Essential for making hemoglobin,
the red substance in blood that acrries oxygen to body cells.
|
Deficiency: Skin pallor;
weakness; fatigue; headaches; shortness of breath (all signs of
iron-deficiency anemia)
Overdose: Toxic buildup in liver and in rare instances the heart.
|
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Zinc
Men: 12 mg
Women: 9 mg |
Oysters, Shrimp, Crab, Beef,
Turkey, whole Grains, Peanuts, Beans. |
Necessary element in more than
100 enzymes that are essential to digestion and metabolism. |
Deficiency: Slow healing
of wounds; loss of taste; retarded growth and delayed sexual development
in children.
Overdose: Nausea, vomiting; diarrhea; abdominal pain; gastric
bleeding. |
|
Selenium
0.05-0.2 mg |
Adequate amounts are found in
Seafood, Kidney, Liver and other meats. Grains and other Seed contain
varying amounts depending on the soil content. |
Antioxidant. Interacts with
Vitamin E to prevent breakdown of fats and body chemicals. |
Deficiency: Unknown in
humans.
Overdose: Finger nail changes, hair loss. |
|
Copper
2-3 mg |
The richest sources of copper in
the diet are Liver and other organ Meats, Seafoods, Nuts and Seeds.
|
Component of several enzymes,
including on needed to make skin, hair and other pigments. Stimulates
iron absorption. Needed to make red blood cells, connective tissue and
nerve fibres. |
Deficiency: Rare in
adults. Infants may develop a type of anemia marked by abnormal
development of bones, nerve tissue and lungs.
Overdose: Liver disease; vomiting; diarrhea. |
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Manganese
2-5 mg |
Tea, whole Grains and Cereal
products are the richest dietary sources. Adequate amounts are found in
Fruits and Vegetables. |
Needed for normal tendon and
bone structure. Component of some enzymes important in metabolism.
|
Deficiency: Unknown in
humans.
Overdose: Generally results from inhalation of manganese
containing dust or fumes, not dietary ingestion. |
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Molybdenum
0.15-0.3 mg |
The concentration in food varies
depending on the environment in which the food was grown. Milk, Beans,
Breads and Cereals contribute the highest amounts.
|
Component of enzymes needed in
metabolism. Helps regulate iron storage.
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Deficiency: Unknown in
humans.
Overdose: Gout-like joint pain |