Are You Getting Enough? Vitamin And Mineral Chart

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Vitamins and minerals are the building blocks for the cells within our bodies. Each cell has a different requirement for the nutrients you feed yourself and any extra is either stored or disposed. Some can be toxic if you take too much while others are harmless.

Everyone has a different requirement as to their nutritional needs. Infants, toddlers and children under 12 have differing requirements. Even those over the age of 12 have different requirements depending on certain factors such as going through puberty, menstrual cycle, pregnancy, body building, menopause, illness and so forth. Men also have different needs from women.

The USDA has set up guidelines for requirements, but they are just something to set a general standard. The underlying idea is that the MDR, RDA, and RDI levels of intake should prevent gross nutritional deficiencies.

You need to factor in other things you are going through and the way you are feeling. Just as drugs and alcohol affect someone who weighs less than one who weighs more, vitamins and minerals also work the same way. Age is a factor. Sex is a factor. Consult a doctor for help in determining your requirements.

A Need For Supplements?

A person with a well balanced diet does not really have a need for vitamin and mineral supplements in pill form. Even those who binge on junk food from time to time, so long as they have the basic food groups in their normal diets have no real need of a pill. On the other hand, many people do not follow sound nutrition advice by eating only junk, skipping meals, and other bad diet plans. Some have medical conditions or endure medical treatments which deplete the body's ability to regulate certain vitamins and minerals.

The best way to receive the vitamins and minerals you need is from the food you eat. If you cannot get them from the food, then a supplement can be beneficial. However, be very careful of the over-hyped promises of vitamin companies that make promises that have not been proven. It can be quite easy to build up toxic levels of certain vitamins which will hurt you.

Vitamins and minerals, whether taken from food or as a supplement can only do so much. It will not cure anything, but it will help your body in many ways that can cut your chances of getting certain illnesses or disease. Taking vitamin C, for instance, will not cure a cold, however, a steady and daily diet of vitamin C will help boost your immune system and make it harder for the cold germs floating around to find your body as a good host. If you already have a cold, taking extra vitamin C will help your immune system pick up a bit to fight the infection, but it will not cure a cold. Taking too much vitamin C can cause kidney stones, gastrointestinal disturbances, and red-blood-cell destruction

Read the labels to see the amount of vitamins and minerals offered in the product. There is no real need to go beyond the 100% RDA of any vitamin or mineral. If you eat during the day, you are actually getting some of those anyway. If you start your day with most commercial breakfast cereals, they actually do contain a lot of your daily recommended needs.

Vitamin A

Vitamin A, or retinol, is a fat-soluble vitamin that is readily destroyed upon exposure to heat, light, or air. It plays a direct role in vision and a component of a pigment in the retina of the eye. It is essential for the proper functioning of most body organs and the immune system.

Deficiency results in various disorders usually involving the eyes and the skin and the mucous membranes linings. An early symptom of vitamin A deficiency is night blindness, and continued deficiency results in loss of sight. If prolonged, the skin may become dry and rough. It may also result in defective bone and teeth formation which can result in rickets and tooth loss.

Excessive intake of vitamin A causes a toxic condition. Symptoms may include nausea, coarsening and loss of hair, drying and scaling of the skin, bone pain, fatigue, drowsiness, blurred vision, headaches, enlargement of the liver, and growth failure and nervous irritability in children.

Vitamin B

Vitamin B consists of several vitamins grouped together because of similarities. All the B vitamins are soluble in water. Most of the B vitamins have been recognized as coenzymes, and they all appear to be essential in facilitating the metabolic processes.

The complex includes B1 (thiamine), B2 (riboflavin), niacin (nicotinic acid), B6 (pyridine), B12 (cyanocobalamin), folic acid, pantothenic acid, and biotin.

Vitamin B1, or thiamine, helps the body convert carbohydrates into energy and helps in the metabolism of proteins and fats. Vitamin B1 deficiency affects the functioning of gastrointestinal, cardiovascular, and peripheral nervous systems. Beri Beri [formally known as Beriberi and Wernicke-Korsakoff syndrome] is seen in alcoholics due to the alcoholic properties blocking the absorption of the vitamin and a cycle occurs where they are unable to process the alcohol effeciently which causes alcohol to stay in the body longer and depletes the inability to store the vitamin further. General symptoms of include loss of appetite and lassitude, digestive irregularities, and a feeling of numbness and weakness in the limbs.

Vitamin B2, or riboflavin, is required to complete several reactions in the energy cycle. Reddening of the lips with cracks at the corners of the mouth, inflammation of the tongue, and a greasy, scaly inflammation of the skin are common symptoms of deficiency.

Niacin, or nicotinic acid, helps the metabolism of carbohydrates. Prolonged deprivation leads to pellagra, a disease characterized by skin lesions, gastrointestinal disturbance, and nervous symptoms.

A form of Vitamin B6 is a coenzyme for several enzyme systems involved in the metabolism of proteins, carbohydrates, and fats. No human disease has been found to be caused by a deficiency of this vitamin. Chronic use of large doses of vitamin B6 can create dependency and cause complications in the peripheral nervous system.

Vitamin B12, or cyanocobalamin, is a complex crystalline compound that functions in all cells, but especially in those of the gastrointestinal tract, the nervous system, and the bone marrow. It is known to aid in the development of red blood cells in higher animals. Deficiency most commonly results in pernicious anemia.

Folic acid is necessary for the synthesis of nucleic acids and the formation of red blood cells. Folic-acid deficiency most commonly causes folic-acid-deficiency anemia. Symptoms include gastrointestinal problems, such as sore tongue, cracks at the corners of the mouth, diarrhea, and ulceration of the stomach and intestines. Large doses of folic acid can cause convulsions and other nervous-system problems.

Pantothenic acid promotes a large number of metabolic reactions essential for the growth and well-being of animals. Deficiency in experimental animals leads to growth failure, skin lesions, and graying of the hair. A dietary deficiency severe enough to lead to clear-cut disease has not been described in humans.

Biotin plays a role in metabolic processes that lead to the formation of fats and the utilization of carbon dioxide. Biotin deficiency results in anorexia, nausea, vomiting, inflammation of the tongue, pallor, depression, and dermatitis.

Vitamin C

Vitamin C, or ascorbic acid, is water-soluble and easily destroyed. It is essential in wound healing and in the formation of collagen, a protein important in the formation of healthy skin, tendons, bones, and supportive tissues. Deficiency results in defective collagen formation and is marked by joint pains, irritability, growth retardation, anemia, shortness of breath, and increased susceptibility to infection. Scurvy is the classic disease related to deficiency. Symptoms peculiar to infantile scurvy include swelling of the lower extremities, pain upon flexing them, and bone lesions. Excessive ascorbic-acid intake can cause kidney stones, gastrointestinal disturbances, and red-blood-cell destruction.

Vitamin D

Vitamin D is a fat-soluble compound essential for calcium metabolism in animals and therefore important for normal mineralization of bone and cartilage. The skin forms vitamin D when exposed to sunlight, but in some circumstances sunlight may lack sufficient amounts of ultraviolet rays to bring about adequate production of the vitamin.

Deficiencies cause many biochemical and physiological imbalances. If uncorrected, faulty mineralization of bones and teeth causes rickets in growing children and osteomalacia (progressive loss of calcium and phosphorus from the bones) in adults. Common early symptoms of rickets include restlessness, profuse sweating, lack of muscle tone in the limbs and abdomen, and delay in learning to sit, crawl, and walk. Rickets may produce such conditions as bowlegs and knock-knees. Deficiency may also cause osteoporosis, a bone condition characterized by an increased tendency of the bones to fracture. Large doses of vitamin D are toxic, and symptoms include weakness, loss of appetite, nausea, vomiting, diarrhea, excessive thirst, and weight loss.

Vitamin E

Vitamin E is a fat-soluble compound. The metabolic roles of this vitamin are poorly understood. Its primary role appears to be as an inhibitor of oxidation processes in body tissues. Deficiency is rare but may impair neuromuscular function. Although serious toxicity has not been attributed to large doses of vitamin E, adverse effects have been reported.

Vitamin K

Vitamin K is fat-soluble and essential for the synthesis of certain proteins necessary for the clotting of blood. Deficiency, though relatively uncommon, results in impaired clotting of the blood and internal bleeding.

OTHER VITAMINS

Vitamin-like substances include a number of compounds that resemble vitamins in their activity but are normally synthesized in the human body in adequate amounts. They are often classified with the B vitamins because of similarities in function and distribution in foods. Their status as essential nutrients remains uncertain. Choline is found in all living cells and plays a role in nerve function and various metabolic processes. Myoinositol is a water-soluble compound; its significance in human nutrition is not established. Para-aminobenzoic acid is an integral part of folic acid but its role in human nutrition has not been documented.

MINERALS

The major minerals are calcium, phosphorus, magnesium, sodium, potassium and chloride. These are the ones that are present in your body in the largest amounts. The trace minerals are iron, zinc, iodine, copper, manganese, fluoride, chromium, selenium and molybdenum. These are required in much smaller amounts.

Carnitine has an essential role in the transport of fatty substances. Lipoic acid seems to have a coenzyme function similar to that of thiamine; however, because it is synthesized in the human liver and kidneys, it is not considered a vitamin. Bioflavinoids are a group of substances that affect the permeability of capillaries but do not normally have to be added to human diets.

Vitamin and other nutritional supplements do work, but what you eat as a normal part of your diet should be where you get most of your nutrition. Sometimes, one or two vitamins can make a very big difference in your health. Most Americans do not eat sufficient quantities of fruits and vegetables and can be helped with additional vitamin A, B, C and K supplements. It would be better to take a supplement than to have none at all if fruits and vegetables are not in your diet, but it would be better still to have the fruits and vegetables as they include water and fiber as well. What's likely to happen when a person with bad dietary habits takes vitamins is they are going to get something their body has been lacking which is better than going without any supplement at all.

Even under ideal conditions, you may not get what you need out of a normal or balanced diet. The nutritional value of food has declined over the years, people have different stress factors that can deplete one body of vital resources faster than in others, and not everyone getting "quality" food can be assured the quality is as pure as advertised.


Vitamin	Function	Food Sources	Recommended Dietary Allowance (ages 25-50 years)

Vitamin A	Promotes growth and repair of body tissues, bone formation, healthy skin and hair. Essential for night vision, immune system integrity.	Liver, milk and dairy products fortified with vitamin A.	3330 IU (men) 2664 IU (women)

Beta-carotene (Converted to Vitamin A in the body)	Serves as an antioxidant, may help protect against certain cancers, cataracts, heart disease.	Carrots, sweet potatoes, spinach, greens, pumpkin, apricots, watermelon, broccoli.	No RDA exists for beta-carotene.

Vitamin D	Aids in absorption of calcium, helps build bone mass and prevent bone loss. Helps maintain blood levels of calcium, phosphorus.	Sunlight, vitamin D- fortified dairy products, fish oils, tuna, salmon.	200 IU (ages 19-51)* 400 IU (ages 51-70)* 600 IU (age 70+)*

Vitamin E	Helps protect cells from free radical injury. Serves as an antioxidant and may help protect against heart disease, cataracts, certain cancers. Needed for normal growth and development.	Nuts, seeds, wheat germ, margarine, vegetable oils, salad dressings made with vegetable oils.	14.9 IU (men) 11.92 IU (women)

Vitamin K	Necessary for normal blood clotting, bone health.	Green, leafy vegetables, liver.	80 mcg (men) 65 mcg (women)

Vitamin B Complex
Thiamin (B₁)	Essential for converting carbohydrates to energy. Needed for normal functioning of the nervous system and muscles, including heart muscle.	Pork, whole and enriched grains, dried beans and peas, brewer's yeast, sunflower seeds.	1.2 mg (men) 1.1 mg (women)

Riboflavin (B₂)	Helps in red blood cell formation, nervous system functioning and release of energy from foods. Needed for vision and may help protect against cataracts.	Liver, milk, yogurt, mushrooms, enriched grains, whole grains.	1.3 mg (men) 1.1 mg (women)

Niacin	Promotes release of energy from foods and proper nervous system functioning.	Enriched grains, whole grains, mushrooms, bran, tuna, salmon, chicken, beef, liver, peanuts.	16 mg (men) 14 mg (women)

Pyridoxine (B₆)	Essential for protein metabolism, nervous system and immune function. Involved in synthesis of hormones and red blood cells.	Liver, tuna, beef, pork, spinach, bananas, soybeans, sunflower seeds.	Men: 1.3 mg (ages 19-50) 1.7 mg (ages 51+) Women: 1.3 mg (ages 19-50) 1.5 mg (ages 51+)

Folic acid	Needed for normal growth and development and red blood cell formation. Reduced risk of neural tube birth defects. May reduce risk of heart disease.	Green leafy vegetables, orange juice, organ meats, sprouts, sunflower seeds.	400 mcg

Vitamin B₁₂	Vital for blood formation and healthy nervous system.	Foods from animal organs, oysters, clams, eggs.	2.4 mcg

Biotin	Assists in metabolism of fatty acids and utilization of B vitamins.	Cheese, egg yolks, cauliflower, peanut butter, liver.	30 mcg*

Pantothenic acid	Aids in normal growth and development.	Mushrooms, liver, broccoli, eggs. (Most foods contain some of this nutrient.)	5 mg*

Vitamin C	Promotes healthy cell development, wound healing, resistance to infection. Serves as an antioxidant and may help protect against certain cancers, cataracts and heart disease. Promotes iron absorption.	Citrus fruits, strawberries, cantaloupe, tomatoes, broccoli, mustard greens, cauliflower, green pepper, cabbage, asparagus, potatoes.	60 mg


Mineral	Function	Food Sources	Recommended Dietary Allowance (ages 25-50 years)

Calcium	Essential for developing and maintaining healthy bones and teeth. Assists in blood clotting, muscle contraction, nerve transmission. Reduces risk of osteoporosis.	Dairy products, green leafy vegetables, canned fish, tofu.	1000 mg (ages 19-50)* 1200 mg (ages 51+)*

Phosphorus	Works with calcium to develop and maintain strong bones and teeth. Enhances use of other nutrients. Essential for energy metabolism, DNA structure and cell membranes.	Dairy products, meats, poultry, fish, eggs, whole grains, nuts and seeds, processed foods.	700 mg (age 19+)

Magnesium	Activates nearly 100 enzymes and helps nerves and muscles function.	Green vegetables, legumes, cereal, fish, and whole bran.	Men: 420 mg (ages 31-70) Women: 320 mg (ages 31-70)

Sodium	Necessary for maintaining fluid balance. Transports nutrients across cell membranes.	Table salt, milk, processed meats (luncheon meats, ham, bacon), snack chips, crackers.	Not more than 2400 to 3000 mg ý

Potassium	Maintaining fluid balance.	Spinach, brussels sprouts, bananas, potatoes, tomatoes, orange juice, cantaloupe.	1600 to 2000 mgæ

Chloride	Necessary for maintaining normal acidity in the stomach. Helps carry carbon dioxide to the lungs.	Table salt.	750 mg§

Iron	Needed for red blood cell formation and function.	Liver, meats, green leafy vegetables, enriched breads and cereals.	10 mg (men) 15 mg (women)

Zinc	Essential part of more than 100 enzymes involved in digestion, metabolism, reproduction and wound healing.	Meat, liver, poultry, fish, oysters, other seafood, whole grains, eggs.	15 mg (men) 12 mg (women)

Iodine	Helps regulate, growth, development, metabolism. Necessary for normal thyroid function.	Iodized salt, salt-water fish, dairy products, white bread.	150 mcg

Selenium	Necessary for normal growth, development, use of iodine in thyroid function. May reduce risk of certain cancers.	Whole grains, fish, seafood, liver, meats, eggs.	70 mcg (men) 55 mcg (women)

Copper	Involved in iron metabolism, nervous system function, bone health, synthesis of proteins. Plays a role in pigmentation of skin, hair, eyes.	Liver, seafood, nuts, seeds.	1.5 to 3.0 mg\|\|

Manganese	Necessary for normal development of skeletal and connective tissues. Involved in metabolism of carbohydrates.	Whole grains, cereals.	2.0 to 5.0 mg\|\|

Fluoride	Dental health, incorporation into bones and teeth.	Most plants and animals, fluoride-fortified toothpaste, some water supplies.	Men: 4 mg (ages 19+)* Women: 3 mg (ages 19+)

Chromium	Normal glucose metabolism.	Egg yolks, whole grains, pork.	50 to 200 mg\|\|

Molybdenum	Needed for metabolism of DNA and RNA.	Milk, beans, breads, cereals.	75 to 250 mg\|\|


*	For calcium and fluoride, RDAs have not been set. Instead, recommendations for daily intake are based on a value known as "Adequate Intake." Sources: Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride, National Academy Press, Washington, DC 1997.
ý	Because most people consume sodium far in excess of the amount needed by the body, recommendations are to limit intake of this mineral to a minimum.
æ	No RDA has been established for potassium, but the minimum daily requirement is approximately 1,600 to 2,000 mg. Source: RDA Book.
§	No RDA has been established for chloride, but the minimum daily requirement for individuals over age 18 is 750 mg. Source: RDA Book.
\|\|	For copper, manganese, chromium, molybdenum, amounts are provided as “Estimated Safe and Adequate Daily Dietary Intakes” rather than RDA. Source: RDA Book.