The first two list the vitamins your body craves, some of the effects of deficiency of each, some foods that contain them, and the RDAs for each nutrient. Fat-soluble vitamins dissolve and are stored in fat. If too much of these vitamins is stored in the body, the effects can be harmful to your health. The first four vitamins listed - A, D, E, and K - are fat soluble. The remaining vitamins are water-soluble: vitamins C, B1, B2, B6 and B12, niacin, folacin, biotin, and pantothenic acid.
While extra amounts of water-soluble vitamins are excreted in the urine, large quantities of vitamin C and some of the B vitamins have been known to produce side effects.
Your body also needs minerals to function properly. The last two tables show RDAs for minerals, food sources of these minerals, and how your body puts them to work. Both the vitamin and mineral table provide the RDAs for all adults, unless otherwise specified (refer to explanatory keys at bottom of charts). The ages given are in years.
Vitamins : Their Function, Your Body's Requirements
Vitamin A (retinol)
Deficiency: Night blindness, dry skin, susceptibility to infectious diseases
Food Sources: Green, yellow, and orange vegetables; yellow fruits; butter, whole milk
RDAs: Men: 1,000 mcg; Women, PG: 800 mcg. BF: 1,300 mcg.
Vitamin D (calciferol)
Deficiency: Rickets (weakened, malformed bones)
Food Sources: Fish liver oil, fortified milk, egg yolk
RDAs: Aged 11-24: 10 mcg.; Aged 25+: 5 mcg PG or BF: 10 mcg
Vitamin E (tocopherol)
Deficiency: Liver and neurologic disorders
Food Sources: Vegetable oils, egg yolk, dark green leafy vegetables
RDAs: Men 10 mg; Women: 8 mg; PG: 10 mg; BF: 11-12 mg
Vitamin K (phylloquinone, menaquinone)
Deficiency: Blood slow to clot
Food Sources: Green leafy vegetables, liver, egg yolk, meat, dairy products
RDAs: Men: 79-80 mcg; Women: 60-65 mcg; Women 25+: 65 mcg
Vitamin C (ascorbic acid)
Deficiency: Scurvy, blood and bone disorders, inflamed gums
Food Sources: Citrus fruits, tomatoes
RDAs: 60 mg; PG: 70 mg; BF: 90-95 mg
Vitamin B1 (thiamin)
Deficiency: Heart failure, muscle weakness, loss of appetite, nervous system disorders
Food Sources: Pork, liver, yeast, whole or enriched grains, legumes
RDAs: Men: 1.2-1.5 mg; Women: 1.0-1.1 mg; PG: 1.5 mg; 1.6 mg
Vitamin B2 (riboflavin)
Deficiency: Dry skin, inflamed skin, cracked mouth corners, sensitivity to light
Food Sources: Milk products, meat, organ meats, enriched grains
RDAs: Men: 1.4-1.7 mg; Women; 1.2-1.3 mg; PG: 1.6 mg; BF: 1.7-1.8 mg
Niacin (Nicotinic acid)
Deficiency: Weakness, anorexia, indigestion, dermatitis, mental deterioration
Food Sources: Meat, enriched or whole grain, poultry, fish, peanuts, milk products
RDAs: Men: 15-19 mg; Women: 13-15 mg; PG: 17 mg; BF: 18 mg
Vitamin B6 (pyridoxine)
Deficiency: Dermatitis, anemia
Food Sources: Meat, whole grains, poultry, fish
RDAs: Men: 2 mg; Women: 1.6 mg; PG: 2.2 mg; BF: 2.1 mg
Folacin (folate, folic acid)
Deficiency: Digestive problems, blood disorders, weight loss
Food Sources: Liver, greens, mushrooms, whole grains, legumes
RDAs: Men: 200 mcg; Women: 180 mcg; PG: 400 mcg; BF: 260-280 mcg
Vitamin B12 (cyanocobalamin)
Deficiency: Blood, digestive tract, and nervous system disorders
Food Sources: Meats, milk, eggs
RDAs: 2 mcg; PG: 2.2 mcg; BF: 2.6 mcg
Biotin
Deficiency: Anorexia, depression, dermatitis, hair loss
Food Sources: Egg yolk, organ meats, yeast, whole grains, nuts
RDAs: 30-100 mcg
Pantothenic
Deficiency: Burning feet, fatigue
Food Sources: Liver, meat, cereal, milk, legumes
RDAs: 4-7 mg
Key: BF= breast-feeding women, mcg=micrograms, mg=milligrams, PG=pregnant women, PM=postmenopausal women
Minerals: Important Dietary Components
Calcium
Main Function: Bone and tooth development
Food Sources: Dairy products, green leafy vegetables
RDA: Aged 11-24: 1,200 mg; Aged 25+: 800 mg; PG, BF, PM: 1,200 mg
Chromium*
Main Function: Glucose metabolism
Food Sources: Whole grains, meats, cheese
RDA: 0.05-0.2 mg
Copper*
Main Function: Iron absorption and use
Food Sources: Shellfish, nuts, liver, legumes, fruits, and vegetables
RDA: 1.5-3 mg
Fluoride*
Main Function: Bone and tooth development
Food Sources: Flouridated water, flouride tablets
RDA: 1.5-4 mg
Iodine
Main Function: A component of thyroid hormones
Food Sources: Iodized salt, some baked goods
RDA: 150 mcg; PG: 175 mcg; BF: 200 mcg
Iron
Main Function: A component of red blood cells
Food Sources: Liver, meat, whole grains, green leafy vegetables, shellfish, nuts
RDA: Men: 10 mg; Women: 15 mg; PG: 30 mg
Magnesium
Main Function: A component ot teeth and bones; aids protein synthesis and energy release
Food Sources: Nuts, legumes, whole grains, soybeans, dark green vegetables
RDA: Men: 350 mg; Women:280 mg; PG: 320 mg; BF: 340-355 mg
Manganese*
Main Function: Bone formation
Food Sources: Whole grains, legumes, nuts
RDA: 2-5 mg
Phosphorous
Main Function: Bone and tooth formation; energy storage and release
Food Sources: All animal products, soft drinks
RDA: Aged 19-24: 1,200 mg; Aged 25+: 800 mg
Potassium*
Main Function: Helps maintain water balance and metabolism of protein and carbohydrates
Food Sources: Meat, milk, potatoes, bananas, oranges, legumes
RDA: 2,000 mg
Selenium
Main Function: Helps prevent cell damage and heart problems
Food Sources: Liver, kidney, meat, seafood
RDA: Men: 70 mcg; Women: 55 mcg; PG: 65 mcg; BF: 75 mcg
Sodium
Main Function: Regulates water balance
Food Sources: Table salt, processed foods
RDA: 500 mg
Zinc
Main Function: A component of bones; helps metabolize carbohydrate, fat, and protein
Food Sources: Oysters, meat, eggs, whole-grain bread, poultry, liver
RDA: Men: 15 mg; Women: 12 mg; PG: 30 mg; BF: 15 mg
Key: BF = breast-feeding women, mcg = micrograms, mg =milligrams, PG = pregnant women, PM = postmenopausal women
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