Vitamin minerals details

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Welcome to my new topic vitamin and Mineral.

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Vitamin A

Retinol, beta-carotene and various other carotenoids RDA

Males:1000 ug RE

Females:800 UG RE

Benefits 

Helps maintain good vision(necessary for night vision),resistance to infections, and supports growth and repair of body tissues. Also maintains integrity of white and red blood cells, assists in immune reactions, helps maintain the stability of cell membranes.

Milk, eggs, meat, fish liver oils. Beta-carotene and other carotenoids are found in: Green leafy vegetables - kale, spinach, broccoli, collard greens,parsley, turnip greens, escarole. Yellow vegetables -carrots, sweet potatoes, winter squash, pumpkin.Yellow and orange fruits - mango, cantaloupe,papaya, and apricots.

Vitamin D

Cholecal-ciferol, ergocalciferol DRI

Males: 5.0 ug

Females: 5.0 ug

Member of a large and cooperative bone-making and bone maintenance team. Regulates absorption of calcium and phosphorus for bone health. Formed in skin when exposed to sunlight. 

Also found in dairy products, egg yolk, fish liver oils,tuna, mackerel, herring, sardines, oysters, yeast.

Vitamin E

Tocopherol,Tocotrienols RDA

Males: 10 mg α- TE

Females: 8 mg α- TE

Fat-soluble antioxidant. Helps maintain cell membranes, red blood cell integrity, protects vitamin A and fatty acids from oxidation.

Found primarily in plant oils, green, leafy vegetables, wheat germ, whole grains, egg yolk, nuts, seeds, and liver.

Vitamin K

RDA

Males: 80 ug

Females: 65 ug

Helps make factors that promote blood clotting. Bacterial synthesis in the digestive tract. Diet generally supplies remaining need. Green, leafy vegetables, cabbage-type vegetables and milk.

WATER-SOLUBLE VITAMINS

Vitamin B1

ThiamineDRI

Males: 1.2 mg

Females: 1.1 mg

Helps metabolize carbohydrates, maintain appetite and normal digestion. Part of a coenzyme used in energy metabolism. Supports normal appetite and nervous system function.

Found in many foods: whole grain cereals, legumes, beans, nuts, brewer's yeast, wheat germ, pork, ham, and liver.

Vitamin B2

Riboflavin DRI

Males: 1.3 mg

Females: 1.1 mg

Part of coenzymes used in energy metabolism, supports normal vision and skin health.

Milk, yogurt, other dairy, meat, leafy greens, whole grains.

Vitamin B3

Niacin, nicotinic acid,niacinamide DRI

Males: 16 mg NE

Females: 14 mg NE

Part of a coenzyme used in energy metabolism, supports health of skin, nervous system and digestive system.High (pharmacological) doses may help manage cholesterol.

Tuna, dairy, meat, whole grains, nuts and all protein containing foods.

Vitamin B5

Pantothenic Acid DRI

Males: 5.0 mg

Females: 5.0 mg

Part of Coenzyme A, which is used in energy metabolism Widespread in foods.

Vitamin B6

Pyridoxine, pyridoxal, other forms DRI

Males: 1.3 mg

Females: 1.3 mg

Part of a coenzyme that helps the body synthesize nonessential amino acids. Significant role in protein metabolism.

Green leafy vegetables, meats, fish, poultry,shellfish, legumes, fruits, whole  grains.

Vitamin B12

Cobalamin DRI

Males: 2.4 ug

Females: 2.4 ug

Part of coenzymes used in new cell synthesis; helps to maintain nerve cells.

Animal products (meat, fish, poultry, shellfish, eggs, cheese, milk). Biotin DRI

Males: 30 ug

Females: 30 ug

Part of a coenzyme used in energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis. Widespread in foods.

Folic acid Folate, folacinDRI

Males: 400 ug

Females: 400 ug

Part of coenzymes used in new cell synthesis. Essential for blood cell formation, protein metabolism, and prevention of neural tube defects.

Green leafy vegetables, liver, fortified grain products, legumes and seeds.

Vitamin C

(ascorbic acid)RDA

Males: 60 mg

Females: 60 mg

Essential element in collagen formation (strengthens blood vessels,forms scar tissue, is a matrix for bone growth); an antioxidant;strengthens resistance to infections;and improves absorption of iron.Abundant in most fresh fruits (esp. citrus) and vegetables.

SELECTED MINERALS

Boron NO RDA or DRI Bone health, prevention of osteoporosis. Non-citrus fruits, leafy vegetables.

 Calcium DRI

Males: 1000 mg

Females: 1000 mg

The principal mineral of bones and teeth, also involved in normal muscle contraction (including heart muscle).

Milk and milk products, small fish with bones, tofu, broccoli, chard and legumes.

Chloride No RDA or DRI

An electrolyte that maintains normal fluid balance and proper acid-base balance, part of hydrochloric acid found in the stomach.

Salt, soy sauce, moderate quantities in whole, unprocessed foods and large amounts in processed foods.

Chromium No RDA or DRI

Associated with insulin and required for the release of energy from glucose.

Brewer's yeast, unrefined whole grain cereals, fats, vegetable oils.

Copper No RDA or DRI

Supports healthy bones, muscles, and blood vessels. Assists in iron absorption.

Liver, legumes, nuts, seeds, raisins, whole grains, shellfish, shrimp.

Nutrient RDA or DRI

Functions in the Body/Benefits Dietary Sources

Fluoride DRI

Males: 3.8 mg

Females: 3.1 mg

Involved in the formation of bones and teeth. Drinking water (if fluoridated) tea, seafood.

Iodine RDA

Males: 150 ug

Females: 150 ug

Essential component of thyroid hormones that regulate tissue growth and cell activity. Iodized salt, seafood, plants.

Iron RDA

Males: 10 mg

Females: 15 mg

Part of the protein hemoglobin which carries O2 in the body. Part of the protein myoglobin in muscle which makes O2 available for muscle contraction. Necessary for the utilization of energy as part of the cells’ metabolic machinery.

Red meats, liver, poultry, fish, shellfish, beans, peas, dried fruit, eggs. Certain foods contain phytates, which may inhibit iron absorption.

Magnesium DRI

Males: 420 mg

Females: 320 mg

Involved in bone mineralization, the building of protein, enzyme action,normal muscular contraction, and transmission of nerve impulses 

Nuts, legumes, whole grains, beans, green leafy vegetables, seafood, chocolate.

Manganese No RDA or DRI

Involved in the formation of bone, as well as in enzymes involved in amino acid, cholesterol, and carbohydrate metabolism.

Nuts, whole grain cereals, beans, rice, dried fruits,green leafy vegetables.

Molybdenum No RDA or DRI

Important in a variety of enzyme systems.Legumes, grains, organ meats.

Phosphorus DRI

Males: 700 mg

Females: 700 mg

A principal mineral of the bones and teeth; part of every cell; maintains acid-base balance. Abundant in all animal foods.

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