vitamins and minerals - vitamin chart Page 1

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Vitamin and Mineral Chart

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Abbreviations: IU= International Units; mg=milligrams ; mcg= micrograms.

Vitamin A Liver, fortified Essential for Deficiency:
Retinol Milk (Retinol eyes, skin and Night blindness;
Men : 3 000 IU form - see the proper reduced hair
Women: 2 700 IU below for function of the growth in
Carotene immune children; loss of
sources.) system. Helps apetite; dry ,
maintain hair, rough skin;
bones and lowered
teeth. resistance to
infection; dry
eyes.

Overdose:
Headaches;
blurred vision ;
fatigue;
diarrhea;
irregular
periods; joint
and bone pain;
dry , cracked
skin; rashes;
loss of hair;
vomiting, liver
damage.
Beta Carotene Carrots, Antioxidant. The
(Pro -Vitamin A) Squash, Converted to antioxidant
(See Vitamin A) Broccoli, Green Vitamin A in properties of
Leafy the body. (See this nutrient
Vegetables Vitamin A) may be a
factor in
reducing the
risk of
certain forms
of cancer.
Vitamin D Egg Yolk , Milk, Helps build and Deficiency:
Men : 100 IU Exposure to maintain teeth Rickets in
Women: 100 IU sun enables and bones. children; bone
body to make Enhances softening in
its own Vitamin calcium adults ;
D. absorption. osteoporosis.

Overdose:
Calcium deposits
in organs; fragile
bones; renal and
cardiovascular
damage.
Vitamin E Corn or Antioxidant. Deficiency: The
Men : 9 -10 mg Cottonseed Oil, Helps form red Rare, seen antioxidant
Women: 6-7 mg Butter , Brown blood cells , primarily in properties of
Rice , Soybean muscles and premature or low this nutrient
Oil, Vegetable other tissues. birth weight may be a
oils such as Preserves fatty babies or factor in
Corn, acids. children who do reducing the
Cottonseed or not absorb fat risk of
properly. Causes

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vitamins and minerals - vitamin chart Page 2

Soybean, Nuts, nerve certain forms

Wheat Germ. abnormalities. of cancer.

Overdose:
Unknown .
Vitamin K Green Needed for Deficiency:
None established. Vegetables, normal blood Defective blood
Estimated at 0.03 Liver, also clotting. coagulation.
mcg /kg made by
intestinal Overdose:
bacteria . Jaundice in
infants.
Water Soluble Vitamins are not stored in the body and should therefore be
consumed daily.
Thiamine Sunflower Necessary for Deficiency:
Vitamin B1 Seeds, Pork , carbohydrate Anxiety;
Men : 0 .8 - 1. 3 whole and metabolism and hysteria ;
mg enriched muscle depression;
Women: 0. 8 mg Grains, dried coordination. muscle cramps;
Beans. Promotes loss of apetite;
proper nerve in extreme cases
function. beriberi (mostly
in alcoholics ).

Overdose:
Unknown ,
although excess
of one B vitamin
may cause
deficiency of
others.
Riboflavin Liver, Milk, Needed for Deficiency:
Vitamin B2 Spinach, metabolism of Cracks and sores
Men : 1 .3 - 1. 6 enriched all foods and around the
mg Noodles, the release of mouth and nose;
Women: 1. 1 mg Mushrooms. energy to cells . visual problems .
Essential to the
functioning of Overdose: See
Vitamin B6 and Vitamin B1 .
Niacin.
Niacin Mushrooms, Needed in many Deficiency:
Vitamin B3 Bran, Tuna, enzymes that In extreme
Men : 16-23 mg Chicken, Beef , convert food to cases, pellagra ,
Women: 14-16 Peanuts, energy. Helps a disease
mg enriched maintain a characterized by
Niacin is Grains. healthy dermatitis ,
converted to digestive tract diarrhea and
niacinamide in and nervous mouth sores.
the body. system. In very
large doses, Overdose:
lower Hot flashes;
cholesterol ulcers; liver
(large doses disorders ; high
should only be blood sugar and
taken under the uric acid; cardiac
advice of a arrythmias.
physician).
Pantothenic Abundant in Converts food Deficiency:
Acid animal tissues, to molecular Unclear in
Vitamin B5 whole grain forms. Needed humans.
Men : 2 .5 mg cereals and to manufacture
Women: 2. 5 mg legumes. adrenal Overdose:
hormones and See Vitamin B1 .
chemicals that
regulate nerve
function.
Vitamin B6 Animal protein Needed for Deficiency:
Pyridoxine foods, Spinach, protein Anemia,
Men : 1 .8 mg Broccoli, metabolism and irritability ,
Women: 1. 5 mg Bananas. absorption, patches of itchy,
carbohydrate scaling skin;
metabolism. convulsions.
Helps form red
blood cells . Overdose:
Promotes nerve Nerve damage.
and brain
function.
Vitamin B12 Found almost Builds genetic Deficiency:
Cyanocobalamin exclusively in material . Helps Pernicious
Men : 2 mcg animal form red blood anemia; nerve
Women: 2 mcg products. cells. damage. (Note :
Deficiency rare
except in strict
vegetarians, the
elderly or people
with
malabsorption
disorders .)

Overdose:
See Vitamin B1 .
Biotin Cheese , Egg, Needed for Deficiency:
60 mcg Yolk , metabolism of Seborrhic
Cauliflower , glucose and dermatitis in
Peanut Butter formation of infants. Rare in
certain fatty adults , but can
acids. Essential be induced by
for proper body consuming large
chemistry. amounts of egg
whites -
anorexia,
nausea ,

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vitamins and minerals - vitamin chart Page 3

vomiting, dry
scaly skin.

Overdose:
See Vitamin B1
Folic Acid Green, leafy Essential for Deficiency: Adequate
(Folacin) vegetables, the Impaired cell amounts of
Men : 180-220 mg Orange Juice, manufacture of division; this nutrient
Women: 160-190 organ Meats, genetic anemia; in the first
mg Sprouts. material as well diarrhea; stage of
as protein gastrointestinal pregnancy
metabolism and upsets. may reduce
red blood cell the risks of
formation. Overdose: neural tube
Convulsions in birth
epileptics. May defects.
mask pernicious
anemia (see
Vitamin B12
deficiency).
Vitamin C Citrus Fruits, Antioxidant. Deficiency: The
Ascorbic Acid Strawberries, Helps bind cells Muscle antioxidant
Men : 40 mg Broccoli, Green together and weakness, properties of
Women: 30 mg Peppers strengthens bleeding gums; this nutrient
blood vessel easy bruising. In may be a
walls. Helps extreme cases, factor in
maintain scurvy. reducing the
healthy gums . risk of
Aids in the Overdose: certain forms
absorption of Unknown . of cancer.
iron. May reduce
the effects
of the
common
cold.
Minerals in organic products essential for body functions.
Calcium Milk, Yogurt, Helps build Deficiency:
Men : 800 - 1000 Cheese , strong bones Rickets in
mg Sardines, and teeth . children;
Women: 700-800 Broccoli, Promotes osteomalacia
mg Turnip Greens. muscle and (soft bones) and
nerve function. osteoporosis in
Helps blood to adults .
clot. Helps
activate Overdose:
enzymes Constipation,
needed to Kidney Stones,
convert food to calcium deposits
energy. in body tissues.
Hinders
absorption of
iron and other
minerals.
Phosphorus Chicken With calcium Deficiency:
Men : 1000 mg Breast, Milk, builds bones (Rare)
Women: 850 mg Lentils, Egg and teeth . Weakness ; bone
(3 -6 g) Yolks , Nuts, Needed for pain ; Anorexia.
Cheese metabolism,
body chemistry, Overdose:
nerve and Hinders body' s
muscle function. absorption of
calcium.
Magnesium Spinach, Beef Activates Deficiency:
Men : 230 - 250 Greens, enzymes Nausea,
mg Broccoli, Tofu , needed to irritability ,
Women: 200 - Popcorn, release energy muscle
210 mg Cashews, in body. weakness;
Wheat Bran Needed by cells twitching ;
for genetic cramps, cardiac
material and arrhythmias .
bone growth.
Overdose:
Nausea,
vomiting, low
blood pressure,
nervous system
disorders .

Warning:
Overdose can be
fatal to people
with kidney
disease.
Potassium Peanuts, Helps maintain Deficiency:
Men : 40-80 mmol Bananas, regular fluid Nausea,
Women: 40-80 Orange Juice, balance. anorexia, muscle
mmol (3-6 g ) Green Beans, Needed for weakness,
Mushrooms, nerve and irritability .
Oranges, muscle function. (Occurs most
Broccoli, often in persons
Sunflower with prolonged
Seeds. diarrhea. )

Overdose:
Rare.
Iron Liver, lean Essential for Deficiency:
(Elemental) Meats, Kidney making Skin pallor;
Men : 8 -10 mg beans, hemoglobin, weakness;
Women: 8-13 mg enriched the red fatigue;
Bread, Raisins . substance in headaches;
Note: Oxalic blood that shortness of
acid in spinach acrries oxygen breath (all signs
hinders iron to body cells . of iron-deficiency
absorption. anemia)

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vitamins and minerals - vitamin chart Page 4

Overdose:
Toxic buildup in
liver and in rare
instances the
heart .
Zinc Oysters, Necessary Deficiency:
Men : 12 mg Shrimp , Crab, element in Slow healing of
Women: 9 mg Beef, Turkey, more than 100 wounds; loss of
whole Grains , enzymes that taste; retarded
Peanuts, are essential to growth and
Beans. digestion and delayed sexual
metabolism. development in
children.

Overdose:
Nausea,
vomiting;
diarrhea;
abdominal pain;
gastric bleeding .
Selenium Adequate Antioxidant. Deficiency:
0 .05-0 .2 mg amounts are Interacts with Unknown in
found in Vitamin E to humans.
Seafood, prevent
Kidney, Liver breakdown of Overdose:
and other fats and body Finger nail
meats . Grains chemicals. changes , hair
and other Seed loss.
contain varying
amounts
depending on
the soil
content.
Copper The richest Component of Deficiency:
2 -3 mg sources of several Rare in adults.
copper in the enzymes, Infants may
diet are Liver including on develop a type
and other needed to make of anemia
organ Meats, skin, hair and marked by
Seafoods , Nuts other pigments. abnormal
and Seeds. Stimulates iron development of
absorption. bones, nerve
Needed to tissue and lungs.
make red blood
cells, Overdose:
connective Liver disease ;
tissue and vomiting;
nerve fibres. diarrhea.
Manganese Tea, whole Needed for Deficiency:
2 -5 mg Grains and normal tendon Unknown in
Cereal and bone humans.
products are structure.
the richest Component of Overdose:
dietary some enzymes Generally results
sources. important in from inhalation
Adequate metabolism. of manganese
amounts are containing dust
found in Fruits or fumes , not
and dietary ingestion .
Vegetables.
Molybdenum The Component of Deficiency:
0 .15-0 .3 mg concentration enzymes Unknown in
in food varies needed in humans.
depending on metabolism.
the Helps regulate Overdose:
environment in iron storage. Gout-like joint
which the food pain .
was grown .
Milk, Beans,
Breads and
Cereals
contribute the
highest
amounts.

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vitamins and minerals - vitamin chart
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