VITAMINS AND MINERALS: Sources, functions, deficiency diseases, and daily requirements

NAME FOOD SOURCE FUNCTION DEFICIENCY RECOMMENDED

SYMPTOMS/DISEASE DIETARY
ALLOWANCE
FAT SOLUBLE VITAMINS
A Liver, butter, egg Vision; to heal eye Night blindness; 800 ug
yolk, carrots, spinach, and skin injuries blindness; keratinization
sweet potatoes of epithelium and cornea
D Salmon, sardines, cod Promotes calcium Rickets (in children):
liver oil, cheese, eggs, and phosphate pliable bones 5-10 ug; exposure to
milk absorption and Osteomalacia (in adults); sunlight
mobilization fragile bones
E In cases of malabsorption
Vegetable oils, nuts, Antioxidant such as in cystic fibrosis: 8-10 mg
potato chips, spinach anemia
In premature infants:
anemia
K Spinach, potatoes, Blood clotting Uncontrolled bleeding
cauliflower, beef liver (mostly in newborn 65-80 ug
infants)
Water-Soluble Vitamins
B1 (thiamine) Beans, soybeans, Coenzyme in Beriberi
cereals, ham liver oxidative In alcoholics: heart failure;
decarboxylation pulmonary congestion 1.1 mg
and in pentose
phosphate shunt
B2 (riboflavin) Kidney, liver, yeast, Coenzyme of Invasion of cornea by
almonds, mushrooms, oxidative processes capillaries; cheilosis; 1.4 mg
beans dermatitis
Nicotinic acid Chickpeas, lentils,
(niacin) prunes, peaches,
avocados, figs, fish, Coenzyme of Pellagra 15-18 mg
meat, mushrooms, oxidative processes
peanuts, bread, rice,
beans, berries
B6 (pyridoxal) Meat, fish, nuts, oats, Coenzyme in Convulsions; chronic
wheat germ, potato transamination; anemia; peripheral 1.6-2.2 mg
chips heme synthesis neuropathy
Folic acid Liver, kidney, eggs, Coenzyme in
spinach, beets, methylation and in Anemia 400 ug
orange juice, DNA synthesis
avocados, cantaloupe
B12 Oysters, salmon, Part of methyl- Patchy demyelination;
liver, kidney removing enzyme degradation of nerves,
in folate spinal cord, and brain 1-3 ug
metabolism
Pantothenic acid Peanuts, buckwheat, Part of Coenzyme
soybeans, broccoli, A; fat and Gastrointestinal 4-7 mg
lima beans, liver, carbohydrate disturbances; depression
kidney, brain, heart metabolism
Biotin Yeast, liver, kidney, Synthesis of fatty Dermatitis; nausea; 30-100 ug
nuts, egg yolk acids depression
C (ascorbic acid) Citrus fruit, berries, Hydroxylation of
broccoli, cabbage, collagen, wound Scurvy; capillary fragility
peppers, tomatoes healing; bond 60 mg
formation;
antioxidant
MINERALS
Potassium Apricots, bananas, Provides
dates, figs, nuts, membrane
raisins, beans, potential Muscle weakness 3500 mg
chickpeas, cress,
lentils
Sodium Meat, cheese, cold
cuts, smoked fish, Osmotic pressure None 2000-2400 mg
table salt
Calcium Milk, cheese, Bone formation;
sardines, caviar hormonal function; Muscle cramps; 800-1200 mg
blood coagulation; osteoporosis; fragile bones
muscle contraction
Chloride Meat, cheese, cold 1700-5100 mg
cuts, smoked fish, Osmotic pressure None
table salt
Phosphorus Lentils, nuts, oats,
grain flours, cocoa, Balancing calcium Excess causes structural 800-1200 mg
egg yolk, cheese, in diet weakness in bones
meat (brain,
sweetbreads)
Magnesium Cheeses, cocoa, 280-350 mg
chocolate, nuts, Cofactor in Hypocalcemia
soybeans, beans enzymes
Iron Raisins, beans, 15 mg
chickpeas, parsley, Oxidative Anemia
smoked fish, liver, phosphorylation;
kidney, spleen, heart, hemoglobin
clams, oyster
Zinc Yeast, soybeans, 12-15 mg
nuts, corn, cheese, Cofactor in Retarded growth;
meat, poultry enzymes, insulin enlarged liver
Copper Oysters, sardines, Oxidative enzymes Loss of hair pigmentation 1.5-3 mg
lamb, liver cofactor
Manganese Nuts, fruits, Low serum cholesterol 2.0-5.0 mg
vegetables, whole- Bone formation levels; retarded growth of
grain cereals hair and nails
Chromium Meat, beer, whole Glucose Glucose not available to 0.05-0.2 mg
wheat and rye flours metabolism cells
Molybdenum Liver, kidney, Protein synthesis Retarded growth 0.075-0.250 mg
spinach, beans, peas
Cobalt Meat, dairy products Component of Pernicious anemia 0.05 mg
vitamin B12
Selenium Meat, seafood Fat metabolism Muscular disorders 0.05-0.07 mg
Iodine Seafood, vegetables, 150-170 mg
meat Thyroid glands Goiter
Fluorine Fluoridated water; 1.5-4.0 mg
fluoridated Enamel formation Tooth decay
toothpaste