NUTRIENT CHART
NUTRIENT FUNCTION
VITAMIN A Preserves integrity of
(Retinol) epithelial cells; formation
of rhodopsin for vision in
dim light; necessary for
wound healing, growth,
and normal immune
function.
VITAMIN D Necessary for the
(Calciferol) formation of normal bone;
promotes the absorption
of calcium and
phosphorus in the
intestines.
VITAMIN E May function as an
(Tocopherol) antioxidant in the tissues;
may also have a role as a
coenzyme; neuromuscular
function.
VITAMIN K Catalyzes prothrombin
(Phylloquinone) synthesis; required in the
synthesis of other blood
clotting factors; synthesis
by intestinal bacteria.
VITAMIN B1 Combines with
(Thiamine) phosphorus to form
DANIELLE FAYE F. CLERIGO
RDA or DRI FOOD SOURCES
FAT-SOLUBLE VITAMINS
Males: 1000 ug RE Breast milk, infant
Females: 800 ug RE formula, liver, egg yolk,
dark green and deep
yellow vegetables and
fruits.
Males: 5.0 ug Infant formula, egg yolk,
Females: 5.0 ug liver, fatty fish, sunlight
(activation of 7-
dehydrocholesterol in the
skin).
Males: 10 mg -TE Breast milk; infant
Females: 8 mg -TE formula; vegetable oils;
liver; egg yolk; butter;
green leafy vegetables;
whole-grain breads,
cereals, and other fortified
or enriched grain
products; wheat germ.
Males: 80 ug Infant formula, vegetable
Females: 65 ug oils, green leafy
vegetables, pork, liver.
WATER-SOLUBLE VITAMINS
Males: 1.2 mg Breast milk; infant
Females: 1.1 mg formula; lean pork; wheat
DEFICIENCY
Night blindness, dry eyes,
poor bone growth,
impaired resistance to
infection, papillary
hyperkeratosis of the skin.
Rickets (symptoms:
costochondral beading,
epiphyseal enlargement,
cranial bossing, bowed
legs, persistently open
anterior fontanelle).
Hemolytic anemia in the May interfere with
premature and newborn; vitamin K activity leading
hyporeflexia, and
spinocerebellar and retinal
degeneration.
Prolonged bleeding and
prothrom- bin time;
hemorrhagic manifesta-
tions (especially in
newborns).
Beriberi, neuritis, edema,
cardiac failure.
TOXICITY
Fatigue; night sweats;
vertigo; headache; dry and
fissured skin; lips;
hyperpigmentation;
retarded growth; bone
pain; abdominal pain;
vomiting; jaundice;
hypercalcemia.
Abnormally high blood
calcium (hypercalcemia),
retarded growth,
vomiting,
nephrocalcinosis.
to prolonged clotting and
bleeding time; in anemia,
suppresses the normal
hematologic response to
iron.
Possible hemolytic
anemia; hyper-
bilirubinemia (jaundice).
There are NO TOXIC
LEVELS of Thiamine
Page 1
 thiamin pyrophosphate
(TPP) necessary for
metabolism of protein,
carbohydrate, and fat;
essential for growth,
normal appetite, digestion,
and healthy nerves.
VITAMIN B2 Essential for growth; Males: 1.3 mg
(Riboflavin) plays enzymatic role in Females: 1.1 mg
tissue respiration and acts
as a transporter of
hydrogen ions; synthesis
of FMN and FAD.
VITAMIN B3 Part of the enzyme system
(Niacin) for oxidation, energy
release; necessary for
synthesis of glycogen and
the synthesis and break-
down of fatty acids.
VITAMIN B5 Functions in the synthesis
(Pantothenic Acid) and breakdown of many
vital body compounds;
essential in the
intermediary metabolism
of carbohydrate, fat, and
protein.
VITAMIN B6 Aids in the synthesis and
(Pyridoxine) breakdown of amino acids
and unsaturated fatty acids
DANIELLE FAYE F. CLERIGO
germ; whole-grain and
enriched breads, cereals,
and other grain products;
legumes; potatoes.
Breast milk; infant
formula, meat; dairy
products; egg yolk;
legumes; green
vegetables; whole-grain
breads, cereals, and
fortified or enriched grain
products.
Males: 16 mg NE Breast milk; infant
Females: 14 mg NE formula; meat; poultry;
fish; whole-grain breads,
cereals, and fortified or
enriched grain products;
egg yolk.
Males: 5.0 mg Breast milk; infant
Females: 5.0 mg formula; meat; fish;
poultry; liver; egg yolk;
yeast; whole-grain breads,
cereals, and other grain
products; legumes;
vegetables.
Males: 1.3 mg Breast milk; infant
Females: 1.3 mg formula; liver; meat;
whole-grain breads,
known today. However,
drowsiness or
hypersensitivity to
Thiamine is possible but
rare.
Photophobia, cheilosis, No toxic levels have been
glossitis, corneal established for
vascularization, poor Riboflavin. However,
growth. very high doses may
cause a passing itching,
numbness, or tingling
sensation.
Pellegra: dermatitis, Transient due to the
diarrhea, dementia. vasodilating effects of
niacin (does not occur
with niacinamide)-
flushing, tingling,
dizziness, nausea; liver
abnormalities;
hyperuricemia; decreased
LDL and increased HDL
cholesterol.
Fatigue; sleep Diarrhea; water retention.
disturbances; nausea;
muscle cramps; impaired
coordination; loss of
antibody production.
Microcytic anemia; Sensory neuropathy with
convulsions; irritability. progressive ataxia;
photosensitivity.
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 from essential fatty acids;
essential for conversion of
tryptophan to niacin;
essential for normal
growth.
VITAMIN B7 Essential component of
(Biotin) en- zymes; important in
reactions involving the
lengthening of car- bon
chains; coenzyme carrier
of carbon dioxide; plays
an impor- tant role in the
metabolism of fatty acids
and amino acids.
VITAMIN B12 Essential for biosynthesis
Cyanocobalamin of nucleic acids and
(Cobalamin) nucleoproteins; red blood
cell maturation; involved
with folate metabolism;
central nervous system
metabolism.
FOLIC ACID Essential in the
(Folacin, Folate) biosynthesis of nucleic
acids; necessary for the
normal maturation of red
blood cells.
VITAMIN C Essential in the synthesis
DANIELLE FAYE F. CLERIGO
cereals, or other grain
products; legumes;
potatoes.
Males: 30 ug Breast milk, infant
Females: 30 ug formula, liver, meat, egg
yolk, yeast, bananas, most
vegetables, strawberries,
grapefruit, watermelon.
Males: 2.4 ug Infant formula, breast
Females: 2.4 ug milk, meat, fish, poultry,
cheese, egg yolk, liver.
Males: 400 ug Breast milk; infant
Females: 400 ug formula; liver; green leafy
vegetables; legumes;
whole-grain breads,
cereals, and fortified or
enriched grain products;
legumes; oranges;
cantaloupe; lean beef.
Males: 60 mg Breast milk, infant
Seborrheic dermatitis; Although Biotin is very
glossitis; nausea; potent and only very small
insomnia. quantities are required,
Biotin shows NO
TOXICITY.
Pernicious anemia; Vitamin B12 has NO
neurologic deterioration. known toxicity from
excess intakes of food and
supplements. However,
acne, diarrhea, hives,
itchy skin, peripheral
vascular thrombosis may
exist from IV megadoses.
Furthermore, large doses
of Vit. B12 & B9 might
stimulate tumour growth.
Poor growth; Masking of B12
megaloblastic anemia deficiency symptoms in
(concurrent deficiency of those with pernicious
vitamin B12 should be anemia not receiving
suspected); impaired cyanocobalamin.
cellular immunity.
Scurvy, pinpoint Nausea, abdominal
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(Ascorbic Acid) of collagen (thus, Females: 60 mg formula, fruits (especially peripheral hemorrhages, cramps, diarrhea, possible
strengthens tissues and citrus fruits, papaya, bleeding gums, osmotic formation of kidney
improves wound healing cantaloupe, strawberries), diarrhea. stones.
and resistance to vegetables (potatoes,
infection);iron absorption cabbage).
and transport; water-
soluble antioxidant;
functions in folacin
metabolism.
MAJOR MINERALS/MACROMINERALS
SODIUM Helps regulate acid-base Males: 1500 mg Sodium chloride (table Nausea; cramps; Swelling in the
equilibrium and osmotic Females: 1500 mg salt), abundant in most vomiting; dizziness; extremities, high blood
pressure of body fluids; foods except fruit. apathy; exhaustion; pressure; increase risks for
plays a role in normal possible respiratory osteoporosis.
muscle irritability and failure.
contractility; influences
cell permeability.
CHLORIDE Helps regulate acid-base No RDA or DRI Breast milk, infant Usually accompanied by Can cause some problems
equilibrium and osmotic formula, sodium chloride sodium depletion; see with fluid retention and
pressure of body fluids; (table salt). Sodium. altered acid-base balance
component of gastric (although the main
juices. problem lies with the
sodium).
POTASSIUM Helps regulate acid-base Males: 4700 mg Breast milk; infant Muscle weakness; Decreased blood pressure,
equilibrium and osmotic Females: 4700 mg formula; fruits especially decreased intestinal tone stomach cramps, diarrhea,
pressure of body fluids; orange juice, bananas, and and distension; cardiac vomiting, irritability,
influences muscle activity, dried fruits; yogurt; arrhythmias; respiratory fatigue; irregular
especially cardiac muscle. potatoes; meat; fish; failure. heartbeat; tingling
poultry; soy products; sensation in the hands,
vegetables. feet & tongue; respiratory
failure, flaccid paralysis.
CALCIUM Builds and maintains Males: 1000 mg Breast milk, infant Rickets abnormal Excessive calcification of
bones and teeth; essential Females: 1000 mg formula, yogurt, cheese, development of bones. bone; calcification of soft
in clotting of blood; fortified or enriched grain tissue; hypercalcemia;
influences transmission of products, some green vomiting; lethargy.

DANIELLE FAYE F. CLERIGO Page 4

 ions across cell leafy vegetables (such as
membranes; required in collards, kale mustard
nerve transmission. greens, and turnip greens),
tofu (if made with calcium
sulfate), sardines, salmon.
PHOSPHORUS Builds and maintains Males: 700 mg Breast milk; infant Phosphate depletion Hypocalcemia (when
bones and teeth; Females: 700 mg formula; cheese; egg yolk; unusual effects renal, parathyroid gland not
component of nucleic ac- meat; poultry; fish; whole- neuromuscular, skeletal fully functioning).
ids, phospholipids; as grain breads, cereals, and systems as well as blood
coenzyme functions in other grain products; chemistries.
energy metabolism; legumes.
buffers intracellular fluid.
MAGNESIUM Required for many Males: 420 mg Breast milk; infant Muscle tremors; Diarrhea; transient
coenzyme oxidation- Females: 320 mg formula; whole-grain convulsions; irritability; hypocalcemia.
phosphorylation reactions, breads, cereals, and other tetany; hyper or
nerve impulse grain products; tofu; hypoflexia.
transmissions, and for legumes; green
muscle contraction. vegetables.
TRACE MINERALS/MICROMINERALS
IRON Essential for the formation Males: 10 mg Breast milk; infant Hypochromic microcytic Hemochromatosis;
of hemoglobin and Females: 15 mg formula; meat; liver; anemia; malabsorption; hemosiderosis.
oxygen trans- port; legumes; whole- grain irritability; anorexia;
increases resistance to breads, cereals, or pallor, lethargy.
infection; functions as part fortified or enriched grain
of enzymes involved in products; and dark green
tissue respiration. vegetables.
ZINC Component of many Males: 11 mg Breast milk; infant Decreased wound healing, Acute gastrointestinal
enzyme systems and Females: 8 mg formula; meat; liver; egg hypogonadism, mild upset; vomiting; sweating;
insulin. yolk; oysters and other anemia, decreased taste dizziness; copper
seafood; whole-grain acuity, hair loss, diarrhea, deficiency.
breads, cereals, and other growth failure, skin
fortified or enriched grain changes.
products; legumes.
IODINE Helps regulate thyroid Males: 150 ug Breast milk, infant Endemic goiter; depressed Possible thyroid
hormones; important in Females: 150 ug formula, seafood, iodized thyroid function; enlargement.

DANIELLE FAYE F. CLERIGO Page 5

 regulation of cellular
oxidation and growth.
SELENIUM May be essential to tissue
respiration; associated
with fat metabolism and
vitamin E; acts as an
antioxidant.
COPPER Facilitates the function of
many enzymes and iron;
may be an integral part of
RNA, DNA molecules.
MANGANESE Essential part of several
enzyme systems involved
in protein and energy
metabolism.
FLUORIDE Helps protect teeth against
tooth decay; may
minimize bone loss.
CHROMIUM Required for normal
glucose metabolism;
insulin cofactor.
MOLYBDENUM Part of the enzymes
xanthine oxidase and
aldehyde oxidase,
possibly helps reduce
incidence of dental
carries.
DANIELLE FAYE F. CLERIGO
salt.
Males: 55 ug Whole-grain breads,
Females: 55 ug cereals, and other fortified
or enriched grain
products; onions; meats;
seafood; dependent on soil
content vegetables
No RDA or DRI Liver; kidney; poultry;
shellfish; legumes; whole-
grain breads, cereals, and
other grain products.
No RDA or DRI Whole-grain breads,
cereals, and other grain
products; legumes; fruits;
vegetables (leafy).
Males: 3.8 mg Fluoridated water.
Females: 3.1 mg
No RDA or DRI Meat; whole-grain breads,
cereals, and other fortified
or enriched grain
products; brewers yeast;
corn oil.
No RDA or DRI Organ meats; breads,
cereals, and other grain
products; dark green leafy
vegetables; legumes.
cretinism.
Myalgia; muscle Nausea; vomiting; nail
tenderness; cardiac discoloration, brittleness,
myopathy; increased & loss; hair
fragility of red blood loss; fatigue; irritability;
cells; de- generation of and foul breath odor/garlic
pancreas. breath.
Pallor, retarded growth, Wilsons disease copper
edema, anorexia. de- posits in the cornea;
cirrhosis of liver;
deterioration of
neurological processes.
Impaired growth; skeletal In extremely high
abnormalities; neonatal exposure from
ataxia. contamination: severe
psychiatric and neurologic
disorders.
Increased dental carries. Mottled, discolored teeth;
possible increase in bone
density; calcified muscle
insertions and exotosis.
Glucose intolerance; Severe gastrointestinal
impaired growth; irritation/ulcers, nausea,
peripheral neuropathy; vomiting, diarrhea, fever,
negative nitrogen balance; vertigo, cramping of
de- creased respiratory muscles, intravascular
quotient. hemolysis, circulatory
collapse, liver damage.
Goutlike syndrome.
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DANIELLE FAYE F. CLERIGO Page 7