Vitamin & Mineral Requirements

Vitamin

Sources

Indications

Deficiency

Vitamin A
Retinol
900mcg ,3 000 IU

Liver, fortified Milk

Essential for eyes, skin and the proper function of the immune system. Helps maintain hair, bones and teeth.

Night blindness; reduced hair growth in children; loss of apetite; dry, rough skin; lowered resistance to infection; dry eyes.

Beta Carotene

Squash, Broccoli, Green Leafy Vegetables, Carrots,

Antioxidant. Converted to Vitamin A in the body.

Vitamin D
5mcg, 200 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.

Rickets in children; bone softening in adults; osteoporosis.

Vitamin E
9-10 mg

Corn Oil, Butter, Brown Rice, Soybean Oil, Vegetable oils Soybean, Nuts, Wheat Germ.

Antioxidant. Helps form red blood cells, muscles and other tissues. Preserves fatty acids.

Rare, seen primarily in premature or low birth weight babies or children who do not absorb fat properly. Causes nerve abnormalities.

Vitamin K
0.03 mcg/kg

Green Vegetables, Liver, also made by intestinal bacteria.

Needed for normal blood clotting.

Defective blood coagulation.

Thiamine
Vitamin B1
0.8 - 1.3 mg

Sunflower Seeds, Pork, whole and enriched Grains, dried Beans.

Necessary for carbohydrate metabolism and muscle coordination. Promotes proper nerve function.

Anxiety; hysteria; depression; muscle cramps; loss of apetite; in extreme cases beriberi

Riboflavin
Vitamin B2
1.3 - 1.6 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.

Cracks and sores around the mouth and nose; visual problems.

Niacin
Vitamin B3
14-23 mg

Mushrooms, Bran, Tuna fish, 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).

In extreme cases, pellagra, a disease characterized by dermatitis, diarrhea and mouth sores.

Pantothenic Acid
Vitamin B5
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.

rare

Vitamin B6
Pyridoxine
1.8 mg

Animal protein foods, Spinach, Broccoli, Bananas.

protein metabolism and absorption, carbohydrate metabolism. Helps form red blood cells. Promotes nerve and brain function.

Anemia, irritability, patches of itchy, scaling skin; convulsions.

Vitamin B12
Cyanocobalamin
2 mcg

Found almost exclusively in animal products.

Builds genetic material. Helps form red blood cells.

Pernicious anemia; nerve damage. (Note: Deficiency rare except in strict vegetarians, the elderly or people with malabsorption disorders.)

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.

anorexia, nausea, vomiting, dry scaly skin.

Folic Acid (Folacin)
180-220 mg

Green, leafy vegetables, Orange Juice, organ Meats, Sprouts.

manufacture of genetic material as well as protein metabolism and red blood cell formation.

Impaired cell division; anemia; diarrhea; gastrointestinal upsets.

Vitamin C
Ascorbic Acid
40 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.

Muscle weakness, bleeding gums; easy bruising. In extreme cases, scurvy.

Calcium
800 - 1000 mg

Yogurt, Cheese, Sardines, Broccoli, Turnip Greens, milk

build strong bones and teeth. Promotes muscle and nerve function. Helps blood to clot. Helps activate enzymes needed to convert food to energy.

Rickets

osteoporosis

Phosphorus
1000 mg

Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, Cheese

With calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function.

(Rare) Weakness; bone pain; Anorexia.

Magnesium
230 - 250 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.

Nausea, irritability, muscle weakness; twitching; cramps, cardiac arrhythmias.

Potassium
(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.

Nausea, anorexia, muscle weakness, irritability.

Iron 
(Elemental)8-11 mg

Liver, lean Meats, Kidney beans, enriched Bread, Raisins.
Oxalic acid in spinach hinders iron absorption.

Essential for making hemoglobin, the red substance in blood that acrries oxygen to body cells.

Skin pallor; weakness; fatigue; headaches; shortness of breath (all signs of iron-deficiency anemia)

Zinc
12 mg

Oysters, Shrimp, Beef, Turkey, whole Grains, Peanuts, Beans.

Necessary element in more than 100 enzymes that are essential to digestion and metabolism.

Slow healing of wounds; loss of taste; retarded growth and delayed sexual development in children.

Selenium
0.05-0.2 mg

Seafood, Kidney, Liver and other meats. Grains and other Seeds

Antioxidant. Interacts with Vitamin E to prevent breakdown of fats and body chemicals.

Unknown

Copper
2-4 mg

Liver and other organ Meats, Seafoods, Nuts and Seeds.

skin, hair and other pigments. Stimulates iron absorption. red blood cells, connective tissue and nerve fibres.

Rare in adults.

Manganese
2-6 mg

whole Grains and Cereal products are the richest dietary sources. Fruits and Vegetables.

Needed for normal tendon and bone structure. Component of some enzymes important in metabolism.

Unknown

Molybdenum
0.15-0.3 mg

Milk, Beans, Breads and Cereals contribute the highest amounts.

Component of enzymes needed in metabolism. Helps regulate iron storage.

Unknown