Micronutrients: Minerals and Vitamins
Micronutrients as the name suggests are needed in small amounts as compared to the other four
basic nutrients. But they are so important for
your health that U.S. Food and Drug Administration (FDA) has formulated a daily a daily recommended
allowance (RDA) for consumption of vitamins and
minerals. On current nutritional labels you will find the
percent of the Daily Value or "% Daily Value "or "%DV".
This refers to the percentage of the RDI
contained in a product. Note that as of July 1995, the FDA requested that terminology on labels reflect the new RDI's (Recommended Daiy Intake) which will replace the current terminology of RDA's.
This table provided will highlight the importance, sources and deficiency causes of minerals and vitamins.
XXXXX is a premeium source of Multivitamin and minerals.
| 6 Meals a day: | ||||
| Table for Recommended Daily Intake for Vitamins | ||||
| Vitamins | Dietary Source | Major Functions | Defecieny Causes | RDI/RDA recommendations |
| Vitamin A | Fish liver oils, dairy products, | Promotes normal growth, healthy | Poor growth, degenerative | RDI 5,000 I.U/RDA |
| liver, dark green/yellow | teeth, nails, hair bones glands. | changes in eye and retina. | 5,000 I.U. | |
| vegetables, pumpkin. | Essential for night vision. | |||
| Vitamin B1 | Green vegetables, corn , | Needed for healthy nervous | Fatigue, weight loss, edema, | |
| potatoes, oats, rice plums, | system, muscle tone, normal | depression, gastrointestinal | RDI 1.5 mg/ | |
| raisins, nuts, yeast, ham. | digestion, energy, carbohydrate | problems, cardiac failure. | RDA1.5mg | |
| metabolism. | ||||
| Vitamin B2 | Liver, cheese, milk, eggs, | Necessary for good vision, skin, | Inflamed tongue, itching | |
| avocados, green/yellow | nails, hair, physical activities, fetus | eyes, sore mouth, anemia, | RDI 1.7 mg/ | |
| vegetables, grains, nuts. | development, pregnancy, | seborrheic dermatitis. | RDA1.7mg | |
| nursing. | ||||
| Vitamin B3 | Lean meats, liver, poultry, fish, | Necessary for circulation, healthy | Indigestion, weakness, | |
| cheese nuts, prunes, potatoes. | skin, nervous and digestive | diarrhea, insomnia, poor | RDI 20mg/RDA 20mg | |
| systems. Helps fat synthesis. | growth, headaches. | |||
| Vitamin B5 | Beef, chicken, liver, eggs, | Promotes healthy skin and | Indigestion, weakness, | |
| salmon, clams, royal jelly, rice, | digestive tract.Helps metabolize | infection susceptibility, | RDI 10mg/RDA 10mg | |
| avocados, grains, nuts. | fat, protein, carbohydrates. | cardiovascular disorders. | ||
| Vitamin B6 | Beef, chicken, liver fish, | Essential for production of | Skin lesions, dermatitis, | RDI 2mg/RDA 2mg |
| carrots, green vegetables, | antibodies, nerve tissue, red blood | anemia, nervous disorders, | ||
| grains, yeast, nuts, eggs. | cells and for fat/protein | weakness. | ||
| metabolism. | Poor growth, inflamed | |||
| Vitamin B12 | Beef, liver, egg yolks, crab, | Vital for normal function of all | tongue, anemia, sluggish | RDI 6mg/RDA 6mg |
| clams, sardines, salmon, | body cells, brain, and nerve cells, | metabolism, nervousness. | ||
| oysters, herring. | protein synthesis, fat/carb | |||
| metabolism. | ||||
| Folic Acid | Liver, grains, nuts, yeast, dates, | Needed for red blood cells, fetus | Inflamed tongue, intestinal | |
| oranges, green leafy | development, choline and nucleic | disturbances, diarrhea. | RDI 4mg/RDA | |
| vegetables, brown rice. | acid synthesis, amino acid | Pregnancy, nursing, oral | 400mcg | |
| metabolism. | contraceptives. | |||
| Vitamin C | Citrus fruits, strawberries, | Essential for healthy teeth, bones, | Scurvy, gum defects, | |
| kiwi, cabbage, green | red blood cells, collagen synthesis | weakness, rough skin, | RDI 60mg/RDA 60mg | |
| vegetables, tomatoes. | and iron absorption. Promotes | aching joints. | ||
| tissue repair. | ||||
| Vitamin D | Fish liver oil, egg yolks, butter, | Valuable to nervous system/heart | Poor groth and bone | |
| milk, tuna, sweet potatoes, | and blood-clotting. Important for | malformation, rickets, | RDI 400 I.U./RDA | |
| salmon, herring, sardines. | bones and teeth, body tissue and | osteomalacia. | 400 I.U. | |
| cartilage. | ||||
| Vitamin E | Vegetables oils, wheat germ, | Protects lipids/cell membranes | Poor muscle development, | |
| whole-grains, green | from oxidation. Important for | disorder of skin, fatty stools. | RDI 30 I.U./RDA 30 I.U | |
| vegetables, seeds/nuts, cabbage. | healthy muscles, cardiac/skeletal | |||
| and skin collagen. | ||||
| Vitamin H | Beef liver, royal jelly, nuts, | Important for growth, skin, hair | Non-specific dermatitis, | |
| egg yolks, chicken, soybeans, | nerves, bone marrow, oil glands. | muscle pain. Use of sulfur | RDI 0.3mg/RDA | |
| sarines, yeast, milk. | Helps metabolize fats, proteins, | drugs and antibiotics | 300mcg | |
| and carbohydrates. | threatens biotin availability. | |||
| Vitamin K | Liver, egg yolks, soybeans, | Promotes blood-clotting, growth, | Bruising of the skin, | |
| tomatoes, strawberries, | electron transport mechanisms. | increased blood clots, | RDI80mcg/RDA+ | |
| cabbage, spinach, potatoes. | hemorrhage, bleeding. | |||
| 6 Meals a day: | ||||
| Table for Recommended Daily Intake for Minerals | ||||
| Minerals | Dietary Source | Major Functions | Defecieny Causes | RDI/RDA recommendations |
| Calcium | Milk, dairy products, green | Essential for strong teeth and | Poor growth, rickets, | |
| vegetables almonds, tofu, | bones. Helps maintain blood, | osteoporosis are symptoms. | RDI 1.0g/RDA 1,00mg | |
| prunes, seafood. | muscle, nervous system function. | |||
| Chloride | Table salt, olives, sauerkraut, | Essential in maintaining the body's | Strenuous exercise, dieting. | |
| chicken, fish, grains, | electrolyte balance. | RDI 3,400mg/RDA+ | ||
| vegetables, fruits. | ||||
| Chromium | Corn oil, meats, yeast, grains, | Essential for the maintenance of | Disturbed glucose | |
| cheese, beer, brown rice, | normal blood sugar levels by the | metabolism, diabetes. | RDI 120mcg/RDA+ | |
| chicken, liver, mushrooms. | regulation of insulin. | |||
| Iodine | Shellfish, cod liver oil, milk, | Helps regulate your metabolism. | Enlarged thyroid, endimic | RDI 150mcg/RDA |
| garlic, cheese, iodized salt, soy | Important for properly functioning | cretinism. | 150mcg | |
| beans, mushrooms. | thyroid gland. | |||
| Manganese | Liver, green vegetables, beans, | Helps cholesterol, fat, and | Elevated blood cholesterol, | |
| grains, egg yolks, nuts, | carbohydrate synthesis, | impaired glucose tolerance. | RDI 2mg/RDA+ | |
| seaweed, pineapple. | reproductive organs and enzymes. | |||
| Copper | Liver, shellfish, nuts, dry | Needed to utilize iron and for | ||
| beans, oats, raisins, broccoli, | development of bones, nerves, and | Anemia, chronic diarrhea. | RDI 2mg/RDA 2mg | |
| drinking water, garlic, | connective tissue. | |||
| avocados. | ||||
| Iron | Liver, meats, eggs, nuts, | Develops quality of your blood, | Poor digestion, anemia, | RDI 18mg/RDA 18mg |
| grains, raisins, green | increases resistance to stress/ | paleness. | ||
| vegetables, beets, soybeans. | disease. Important for properly | |||
| functioning muscles. | ||||
| Magnesium | Green vegetables, milk, meats, | Essential for healthy nerves/ | Dizziness, spasms, delirium, | |
| eggs, figs, seafood, grains, | muscles and for producing energy. | weakness. | RDI 400mg/RDA | |
| apples, tofu. | Also important for strong teeth and | 400mg | ||
| bones. | ||||
| Molybdenum | Beans, cereal grains, peas, dark | Necessary for the utilization of | Diets high in processed | |
| green vegetables. | iron from body storage as well as | foods. Mouth and gum | RDI 75mcg/RDA+ | |
| normal growth and development. | disorders. | |||
| Phosphorus | Liver, meats, poultry, fish, | Important for growth, cell | Calcium loss, bone pain, | |
| eggs, cheese, milk, nuts, beans, | maintenance, producing energy, | fatigue. | RDA 1,000mg/RDA | |
| grains, garlic, sunflower seeds, | muscle health, tooth development, | 1,000mg | ||
| yeast. | kidney function | |||
| Phosphorus | Vegetables oils, wheat germ, | Essential for proper growth, | Poor muscle development, | |
| whole-grains, green | muscle contractions, alkalinity, | disorder of skin, fatty stools. | RDI 30 I.U./RDA 30 I.U | |
| vegetables, seeds/nuts, cabbage. | healthy skin. Unites with | |||
| Phoshporus to send oxygen to barin | ||||
| Potasium | Green leafy vegetables, | Important for growth, skin, hair | Use of diuretics, kidney | |
| oranges, whole grains, | nerves, bone marrow, oil glands. | disorders, diarrhea, and | DV 3,500mg/RDi++/ | |
| sunflower seeds, nuts, red | Helps metabolize fats, proteins, | laxatives. | RDA+ | |
| meats, poratoes, bananas, | and carbohydrates. | |||
| Zinc | Shellfish, liver, poultry, nuts, | Essential for general growth and | Appetite | |
| egg yolks, lamb, green | proper development of your | loss, skin disorders, and | RDI 15mg/RDA | |
| vegetables, seeds, soy beans. | reproductive organs and healing. | brittle nails are symptoms. | 15mg | |
