Wednesday, October 10, 2007

Vitamins and Minerals, Sources and Functions

Vitamin

Best Sources

Function

A

Retinol Carotene

800-1000mcg

Eggs, dark green and yellow vegetables and fruits, lowfat dairy products, liver

Growth and repair of body tissue, immune functions, night vision

B-1

Thiamin

1.0-1.5mg

Wheat germ, pork, whole and enriched grains, dried beans, seafood

Carbohydrate metabolism, appetite maintenance, nerve function, growth and muscle tone

B-2

Riboflavin

1.2-1.7mg

Lowfat milk products, green leafy vegetables, whole and enriched grains, beef, lamb, eggs

Carbohydrate, protein and fat metabolism, needed for cell respiration, mucous membranes

B-6

Pyridoxine

1.6-2.0mg

Fish, poultry, lean meat, whole grain, potatoes

Carbohydrate and protein metabolism, formation of antibodies, red blood cells, nerve function

B-12

Cobalamin

2.0mcg

Lean beef, fish, poultry, eggs, lowfat and nonfat milk

Carbohydrate, fat and protein metabolism, maintains nervous system, blood cell formation

Biotin

(No RDA)

Egg yolk, meat, lowfat and nonfat milk, dark green vegetables; also made by microorganisms in intestinal tract

Carbohydrate, protein and fat metabolism, formation of fatty acids, utilization of B vitamins

Folic Acid

200-400mcg

Green leafy vegetables, dried beans, poultry, fortified cereals, oranges, nuts

Red blood cell formation, protein metabolism, growth and cell division

Niacin

13-19mg

Poultry, fish, whole and enriched grains, dried beans and peas

Carbohydrate, protein and fat metabolism, health and digestive system, blood circulation, nerve function, appetite

Pantothenic Acid

(No RDA)

Most plant and animal foods, especially leans meats, whole grains, legumes

Converts nutrients into energy, vitamin utilization, nerve function

C

Ascorbic Acid

60mg

Citrus fruits, tomatoes, melons, berries, green and red peppers, broccoli

Wound healing, strengthens blood vessels, collagen maintenance, resistance to infection, healthy gums

D

Cholecalcoferol

5-10mcg

200-400 IU

Egg yolk, fatty fish, fortified milk, also made in skin exposed to light

Calcium and phosphorus metabolism (bone and teeth formation)

E

Tocopherol

8-10mg

Vegetable oil, wheat germ, nuts, dark green vegetables, whole grains, beans

Protects cell membranes and red blood cells from oxidation, may be active in immune function

K

60-80mcg

Green leafy vegetables, cereal, egg yolk

Formation of blood clotting agents and bone





Mineral

Best Sources

Functions

Calcium

800-1500mg

Lowfat or nonfat milk products, calcium fortified orange juice and bread, salmon with bones

Support of bone, teeth, muscle tissue, regulates heart beat, muscle action, nerve functions, blood clotting

Chromium

(No RDA)

Cheese, whole grains, meats, peas, beans

Needed glucose for metabolism (energy), increases effectiveness of insulin, muscle function

Copper

(No RDA)

Nuts, dried beans, oysters, cocoa powder

Formation of red blood cells, pigment, needed for bone health

Iodine

150mcg

Seafood, iodized salt

Function of thyroid gland, which controls metabolism

Iron

10-15mg

Meat, fish, poultry, organ meats, beans, whole and enriched grains, green leafy vegetables

Formation of hemoglobin in blood and myoglobin in muscle, which supply oxygen to cells

Magnesium

280-350mg

Nuts, green vegetables, whole grains, beans

Enzyme activation, nerve and muscle function, bone growth

Phosphorus

800-1200mg

Meat, poultry, fish, eggs, lowfat milk products, beans, whole grains

Bone development, carbohydrate, protein and fat utilization

Potassium

(No RDA)

Vegetables, fruits, beans, bran cereal, lowfat milk products

Fluid balance, controls activity of heart muscle, nervous system

Selenium

55-70mcg

Seafood, lean meat, grains, eggs, chicken, garlic

Fights cell damage from oxidation

Zinc

12-15mg

Lean meat, eggs, seafood, whole grains, lowfat milk products

Taste and smell sensitivity, regulation of metabolism, aids in healing