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Vitamins and Minerals

Water Soluble Vitamins


VITAMIN NAME
B1 B2 thiamine riboflavin

DIETARY SOURCES

BODY FUNCTIONS

ADULT RDA
Male: 1.5 mg Female: 1.1 mg

rice grain hulls, pork, beef, fresh carbohydrate (sugar) breakdown peas, beans (metabolism), nervous system function meats, poultry, fish, dairy, enriched grains and cereals, green vegetables

cellular growth, P-450 (drug breakdown) Male: 1.7 mg enzyme system, and use of fats, sugars and Female: 1.3 mg proteins Male: 19 mg Female: 15 mg

B3

niacin

lean meats, fish, liver, decreases cholesterol (LDLs and cereals/grains, legumes, green triglycerides), electron transfer in cellular vegetables, conversion of dietary function tryptophan meats, cereals, lentils, nuts, bananas, avocados, potatoes produced by microorganisms in animal proteins (milk, oysters, clams) fresh vegetables and fruits (peppers, tomato, green leafy, citrus, strawberries, potatoes)

B6

pyridoxine

heme (blood) production, enzymatic helper in Male: 2 mg many body systems, protein and fat Female: 1.6 mg metabolism bone marrow, central nervous system and GI Male/Female: 2 mcg tract function, fat, protein, and carbohydrate metabolism, DNA synthesis, proper Folate function collagen and dentin (teeth) formation, Male/Female: 60 mg antioxidant of cell membranes, iron absorption from food, repairing of cellular injury Male: 200 mcg Female: 180 mcg

B12

cyanocobalamin

ascorbic acid

Folate

folic acid

liver, lean beef, veal, yeast, leafy protein and DNA synthesis, cell growth, vegetables, legumes, eggs, proper Vitamin B12 function, red blood whole grains, fresh fruit formation

Fat (Stored) Soluble Vitamins


VITAMIN
A

NAME
retinoid

DIETARY SOURCES

BODY FUNCTIONS

ADULT RDA

yellow-orange pigmented (carrots) and skeletal and tooth development, vision, Male: 3300 IU dark leafy vegetables (spinach, etc.), fatty immune system, hair, teeth and gums Female: 2640 IU foods (fish, dairy products, and organ meats) UV radiation converts cholesterol to D in skeletal formation, calcium and skin, milk (Vit D supplemented), eggs, phosphorus absorption from stomach fish, beef and calcium mobilization from bone when needed Male/Female: <25 yo = 400 IU >25 yo = 200 IU

calciferol

tocopherol

vegetable oils, margarine, green antioxidant of polyunsaturated fatty Male: 15 IU vegetables, nuts, wheat germ and whole acids and cellular membranes, Female: 12 IU grains development and production of heme (red blood cells), steroids and collagen pork liver, green leafy vegetables, GI flora can produce from diet blood clotting factors Male: 80 mcg Female: 65 mcg

phytonadione

Minerals and Trace Elements


MINERAL/ELEMENT calcium DIETARY SOURCES milk and dairy products BODY FUNCTIONS ADULT RDA

bone and tooth development, muscle function, Male/Female: enzyme systems 11-24yo = 1200 mg >24yo = 800 mg maintains normal glucose use in body and insulin function Male/Female: 50-200 mcg

chromium cobalt copper fluorine iodine iron magnesium phosphorus zinc

liver, fish, dairy, whole grains see Vitamin B12

organ meats, shellfish, whole grains nervous system function, iron storage and metabolism municipal water supply iodized salt, saltwater fish and shellfish red meats, vegetables, grains vegetables, nuts, unmilled whole grains dairy, meats, poultry, fish, eggs, grains high protein meats, oysters, whole grains, legumes, peanuts bone development, tooth enamel thyroid function oxygen transport, red blood cell maintenance bone structure, nerve impulses, enzyme function DNA/RNA structure, enzyme function, teeth and bone maintenance DNA/RNA synthesis, Vitamin A mobilization from liver, sexual system functions

Male/Female: 2-3 mg Male/Female: 1.5-4.0 mg Male/Female: 150 mcg Male: 10 mg Female: 15 mg Male: 350 mg Female: 280 mg Male/Female: 800 mg Male: 15 mg Female : 12 mg