| Vitamin/Mineral | Found in | RDAa | What it does |
Vitamin A
(Retinol or Beta-carotene) | Liver, egg yolk, dairy products, margarine. Beta carotene (pro-vitamin A) is found in dark green and deep yellow fruits and vegetables. | 5,000 IUb | Keeps
eyes healthy; develops bones; protects linings of respiratory,
digestive and urinary tracts; maintains healthy skin and hair. Beta carotene fights free radicals (chemicals that damage cells). |
Vitamin B1
(Thiamine) | Whole grains, cereals and enriched grain products; also legumes (dried beans, peas, and nuts), organ meats, lean pork and eggs. | 1.1 - 1.5 mg | Promotes healthy functioning of the nerves, muscles and heart. Metabolizes carbohydrates. |
Vitamin B2
(Riboflavin) | Organ meats, enriched breads and cereals, legumes, almonds, cheese and eggs; also meat, fish and dark green vegetables. | 1.3 - 1.7 mg | Metabolizes carbohydrates, fats and proteins, produces hormones; promotes eye and skin health. |
Vitamin B3
(Niacin) | Meat, organ meats, whole grains and cereals, and legumes; also eggs, milk, green leafy vegetables and fish. | 15 - 19 mg | Metabolizes carbohydrates and fats; helps functioning of digestive system; maintains health skin. |
Vitamin B5
(Pantothenic Acid) | Organ meats, yeast, raw vegetables, eggs and dairy products. | None;
4 - 7 mg suggested | Produces hormones and maintains body's immune system. |
Vitamin B6
(Pyridoxine) | Whole-grain products, poultry, fish, and nuts; also meat, most fruits and vegetables, eggs and dairy products | 1.6 - 2 mg | Metabolizes protein; helps produce hemoglobin; promotes functioning of digestive and nervous systems, and healthy skin. |
Vitamin B12
(Cyanocobalamin) | Primarily organ meats; also fish, lean meats, poultry, cheese, and eggs. | 2 µg | Builds genetic material of cells and produces blood cells. |
Vitamin C
(Ascorbic Acid) | Almost
exclusively fruits and vegetables (especially citrus fruits, tomatoes,
peppers, strawberries, and cantaloupe) although breast milk and organ
meats contain small amounts. | 100 - 200 mg | An
antioxidant, fights and resists infection; heals wounds; promotes
growth and maintenance of bones, teeth, gums, ligaments and blood
vessels. |
Vitamin D
(Cholecalciferol) | For
most people, sun exposure is the primary source of vitamin D. Food
sources include Vitamin D-fortified milk, eggs, fish-liver oils and
fatty fish such as herring, mackerel and salmon. | 400 IU | Builds strong bones and teeth and maintains the nervous system. |
Vitamin E
(Tocopherol) | vegetable oils, nuts, wheat germ and whole-wheat products, egg yolks and green leafy vegetables. | Women 8 mg;
Men 10 mg | Protects the lungs, nervous system, skeletal muscle and the eye's retina from damage by free radicals; may reduce risk of heart disease by protecting against atherosclerosis. |
Vitamin H
(Biotin) | Oats, organ meats, yeast and eggs (cooked); also whole-wheat products, dairy products, fish and tomatoes. | None;
30 - 200 µg suggested | Metabolizes proteins and carbohydrates; breaks down fatty acids. |
| Vitamin K | Dark green leafy vegetables, eggs, cheese, pork and liver. | 60 - 80 mg | Promotes normal blood-clotting. |
Vitamin M
(Folic Acid) | vegetables (especially dark-green ones), organ meats, whole-wheat products, legumes and mushrooms. | 180 - 200 µg | Synthesis
of protein and genetic materials; may help prevent some cancers, heart
disease and stroke; when taken during pregnancy, protects against some
birth defects. |
| Calcium (Ca) | Primarily in milk and dairy products; also dark-green vegetables, legumes, shellfish, fish with edible bones and tofu; also calcium-fortified orange juice. | 800 - 1,200 mg | Builds bones and teeth; promotes blood clotting, contraction of muscles and nerve impulses. |
| Chromium (Cr) | Whole wheat and other whole grains and molasses. | None;
50 - 200 µg suggested | An essential nutrient required for normal sugar and fat metabolism; may also help prevent high cholesterol and atherosclerosis. |
| Copper (Cu) | Organ meats, shellfish, whole-grain products, legumes and dried fruits. | None;
2 - 3 mg suggested | Builds bones, red blood cells and hemoglobin; metabolizes iron, maintains connective tissue and blood vessels; may play a role in cancer prevention. |
| Fluoride (F) | Seafood, tea, coffee and soybeans; sodium fluoride is often added to the water supply to prevent tooth decay. | None | Promotes bone and tooth formation; prevents tooth decay. |
| Iodine (I2) | Saltwater fish, shellfish, sea kelp and iodized salt. | 150 µg | Helps produce thyroid hormones; adequate iodine intake during pregnancy is crucial to normal fetal development. |
| Iron (Fe) | Iron
is poorly absorbed from food. The richest sources are red meat and
organ meats; other sources include whole-wheat products, shellfish, nuts
and dried fruit. Many breads and cereals are enriched with iron.
Vitamin C aids absorption of iron and is often added to iron
supplements. | Women 15 mg;
Men 10 mg | Helps produce hemoglobin and red blood cells; delivers oxygen to muscles and other body tissues; protects against effects of stress |
| Magnesium (Mg) | Legumes, whole-grain cereals, nuts and dark-green vegetables; also meat, seafood and dairy products. | Women 280 mg;
Men 350 mg | Builds bones and teeth; involved in functioning of muscular and nervous systems and hear and circulatory system. |
| Manganese (Mn) | Tea, green vegetables, legumes, oats and rice. | 2 - 5 mg | Involved in reproductive processes, sex hormone formation; essential for normal brain function and bone development. |
| Molybdenum (Mo) | Dairy products, legumes, whole-grain cereals and organ meats. | 75 - 250 mg | Involved in enzyme activities. |
| Phosphorus (P) | Meat, fish, eggs, legumes and dairy products; also whole wheat, corn and rice. | 1 gram | Builds bones and teeth. |
| Potassium (K) | Potatoes, dried fruits, bananas, legumes, raw vegetables, avocados and mushrooms; also lean meat, milk and fish. | None;
3.5 grams suggested | Helps nerves and muscles function; regulates heart's rhythm; regulates bodily fluids. |
| Selenium (Se) | Whole-grain cereals, fish and shellfish, meat and dairy products. | Women 55 µg;
Men 70 µg | An antioxidant, helps protect cells and tissues from damage by free radicals; may also protect against some cancers. |
| Sodium (Na) | Naturally in many foods and is added to many prepared foods. | 2,400 mg | Maintains body's fluid balance; important for nerve function and muscle contraction; controls heart's rhythm. |
| Zinc (Zn) | Shellfish (particularly oysters), organ meats and lean red meat, yeast, whole-grain cereals, and legumes. | Women 12 mg;
Men 15 mg | Involved
in growth, skin health and wound healing, development of the
reproductive organs, protein metabolism and energy production. |
