Vitamin/Mineral |
Sources |
Indication |
| Vitamin ARetinol
Men: 3 000 IUWomen: 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. |
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) |
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. |
| 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. |
| Vitamin K
None established.
Estimated at 0.03 mcg/kg
|
Green Vegetables, Liver, also made by intestinal bacteria. |
Needed for normal blood clotting. |
| Water Soluble Vitamins: These 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. |
| 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. |
| 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). |
| Pantothenic AcidVitamin 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. |
Vitamin B6Pyridoxine
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. |
| Vitamin B12
Cyanocobalamin
Men: 2 mcg
Women: 2 mcg |
Found almost exclusively in animal products. |
Builds genetic material. Helps form red blood cells. |
| 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. |
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. |
| 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. |
Minerals:
These are found 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. |
| 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. |
| 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. |
| 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. |
| 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 haemoglobin, the red substance in blood that acrries oxygen to body cells. |
| 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. |
| 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. |
| Copper
2-3 mg |
The richest sources of copper in the diet are Liver and
other organ Meats, Seafood’s, 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. |
| 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. |
| 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. |
Vitamins are necessary for growth, health, and metabolism. Vitamins perform highly specific metabolic functions, especially in energy metabolism and are vital to all our biological functions including the synthesis of muscle tissue.