Function: Supports healthy vision and acts as an antioxidant in the form of Beta-Carotene.
Sources: Milk, cheese, liver, fish, and vegetables (dark green, yellow, and red).
Deficiency: Night blindness.
Adult RDI: 5000 IU (1000 RE)
Note: Fat-soluble vitamins occur in foods that contain fats and oils, and optimally work within a fat-soluble environment. Once absorbed, they are stored in the body until needed.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Vitamin D (Calciferol)
Function: Regulates bone mineral metabolism and helps increase absorption of calcium and phosphorus.
Sources: Exposure to sunlight enables the skin to produce
Vitamin D in adequate amounts. Food sources include fortified milk products, cold-water fish, and fish liver oils.
Deficiency: Rickets and osteomalacia (defective bone formation).
Adult RDI: 400 IU (10 mcg)
Note: Fat-soluble vitamins occur in foods that contain fats and oils, and optimally work within a fat-soluble environment. Once absorbed, they are stored in the body until needed.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Vitamin E (Tocopherols, Tocotrienols)
Function: Serves as an antioxidant that protects cell membranes from free-radical damage.
Sources: Soybeans, nuts, fruits, vegetables, and vegetable oils.
Deficiency: May result in muscle and nerve disease.
Adult RDI: 30 IU (20 mg)
Note: Fat-soluble vitamins occur in foods that contain fats and oils, and optimally work within a fat-soluble environment. Once absorbed, they are stored in the body until needed.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Vitamin K (Quinones)
Function: Helps support blood clotting and also regulates bone and cell growth.
Sources: Green leafy vegetables, brussels sprouts, cabbage, and margarine.
Deficiency: May result in hemorrhaging.
Adult RDI: 80 mcg
Note: Fat-soluble vitamins occur in foods that contain fats and oils, and optimally work within a fat-soluble environment. Once absorbed, they are stored in the body until needed.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Vitamin B1 (Thiamin)
Function: Involved in carbohydrate and branched-chain amino acid metabolism.
Sources: Cereals, grain products, orange juice, and skim milk.
Deficiency: May result in mental confusion/nervous disorders and beriberi.
Adult RDI: 1.5 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Vitamin B2 (Riboflavin)
Function: Involved in energy metabolism and is responsible for the conversion of the amino acid tryptophan into the active form of niacin.
Sources: Dairy products, whole grains, cereals, wild rice, meat, fish, and poultry.
Deficiency: May result in inflammation of the mouth.
Adult RDI: 1.7 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Vitamin B3 (Niacin)
Function: Required for synthesis of protein, fat, and carbohydrates. Also involved in energy metabolism.
Sources: Whole grains, liver, meat, poultry, figs, and legumes.
Deficiency: May result in pellagra (mental confusion, diarrhea).
Adult RDI: 20 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Vitamin B5 (Pantothenic Acid)
Function: Involved in fatty acid metabolism.
Sources: Chicken, beef, potatoes, avocados, broccoli, bran, and whole grain cereals.
Deficiency: May result in headaches and nausea.
Adult RDI: 10 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Vitamin B6 (Pyridoxine)
Function: Involved in amino acid and glycogen metabolism
(i.e. musclebuilding) and in the making of the heme group in hemoglobin (blood protein).
Sources: Chicken, fish, liver, whole grain cereals, potatoes, bananas, and garbanzo beans.
Deficiency: May result in anemia, convulsions, and skin lesions.
Adult RDI: 2 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Vitamin B12 (Cyanocobalamin)
Function: Involved in the growth and division of cells. It's also needed for DNA synthesis.
Sources: Meat, fish, poultry, and fortified cereals.
Deficiency: May result in pernicious anemia.
Adult RDI: 6 mcg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Vitamin C (Ascorbic Acid)
Function: Acts as an antioxidant and increases absorption of other nutrients such as iron, calcium, and folic acid.
Sources: Fruits and vegetables.
Deficiency: May result in scurvy.
Adult RDI: 60 mg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Biotin
Function: Involved in the synthesis of carbohydrates, fat, and amino acids. It also supports the normal functioning of immune system cells.
Sources: Liver and egg yolk (smaller amounts in fruits and meats).
Deficiency: May result in loss of appetite, depression, red skin rash, and inflammation of the tongue.
Adult RDI: 300 mcg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Folic Acid/Folate
Function: Involved in the formation of amino acids and choline. Prevents one form of anemia.
Sources: Enriched cereal grains, oranges, orange juice, dark leafy vegetables, and grain products.
Deficiency: May result in anemia and impair the ability of immune system to fight infection.
Adult RDI: 400 mcg
Note: Water-soluble vitamins act within the water medium of foods and must be consumed daily to maintain body stores.
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Minerals
Calcium
Function: Essential for bone and tooth formation, muscle contraction, weight loss, nerve transmission, and blood clotting.
Sources: Dairy products, sardines, almonds, kale, and sesame seeds.
Deficiency: May result in osteoporosis, increased blood pressure, and tetany (uncontrollable muscle contraction).
Adult RDI: 1000 mg
Note: Macronutrient Mineral (represent one-half or more of 1% of your total bodyweight)
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Phosphorus
Function: Component of bones and teeth, involved in energy-transfer systems, and responsible for maintenance of pH balance.
Sources: Meat, eggs, poultry, dairy products, and enriched
wheat-type cereals.
Deficiency: May result in poor bone health.
Adult RDI: 1000 mg
Note: Macronutrient Mineral (represent one-half or more of 1% of your total bodyweight)
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Magnesium
Function: Involved in bone, enzyme, and heart function. Also conducts nerve impulses and the contraction of muscles (magnesium relaxes the muscle).
Sources: Milk, green leafy vegetables, yogurt, nuts, and meat.
Deficiency: May result in muscular pain, weakness, and insomnia.
Adult RDI: 400 mg
Note: Macronutrient Mineral (represent one-half or more of 1% of your total bodyweight)
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Iron
Function: Involved in the storage and transport of oxygen, immune function, and the formation of new red blood cells.
Sources: Fruits, vegetables, meat, fish, poultry, and grain products.
Deficiency: May result in fatigue and anemia.
Adult RDI: 18 mg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Zinc
Function: Maintains normal growth, development, reproduction, immunity, and testosterone production. Zinc is also involved in maintaining a healthy appetite.
Sources: Meat, eggs, fortified cereals, and dairy products.
Deficiency: May result in skin rash, poor growth, and hair loss.
Adult RDI: 15 mg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Copper
Function: Necessary (along with iron) for the formation of hemoglobin.
Sources: Whole grain products, lobster, shrimp, prunes, nuts, and seeds.
Deficiency: May result in anemia.
Adult RDI: 2 mg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Iodine
Function: Involved in maintaining proper thyroid function.
Sources: Shrimp, lobster, iodized salt, and processed foods.
Deficiency: May result in goiter (large protruding growth in the throat area) and hypothyroidism.
Adult RDI: 150 mcg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Selenium
Function: Component of the body's antioxidant defense system. Regulates thyroid hormone action.
Sources: Meat, seafood, and plants.
Deficiency: May result in muscle pain and weakness.
Adult RDI: 70 mcg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Manganese
Function: Involved in energy metabolism and is required for normal development of the skeleton and connective tissue.
Sources: Nuts, whole grain cereals, dried legumes, and green leafy vegetables.
Deficiency: No known deficiency symptoms.
Adult RDI: 2 mg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Chromium
Function: Required for optimal blood glucose levels.
Sources: Meats, poultry, fish, and whole grains.
Deficiency: May result in reduced tolerance to glucose, increased risk of diabetes, and disturbed amino acid metabolism.
Adult RDI: 120 mcg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
Molybdenum
Function: Essential part of supporting an individual's healthy metabolism.
Sources: Legumes, peas, beans, grain products, and nuts.
Deficiency: No known deficiencies.
Adult RDI: 75 mcg
Note: Micronutrient Mineral (represent less than one-half of 1% of your total bodyweight)
| g = grams mg = milligrams (0.001 g) mcg = micrograms (0.000001g) IU = International Units RE = Retinol Equivalent |
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