Vitamins & Minerals
Vitamin/Mineral
Vitamin A
RDA
1,000 micrograms
Benefits
vision, mucous membranes, growth of bones, skin and teeth
Good Food Sources
Toxicity Symptoms
carrots, pumpkin, sweet birth defects when taken potatoes, cantaloupe, during pregnancy or just liver, egg yolks before conception, liver damage, hair loss, lip cracking, rashes, headaches, menstrual trouble, joint pain, stunted growth Thiamin (B-1) 1.5 milligrams nervous system function, pork, wheat germ, pasta, rapid pulse, weakness, metabolism peanuts, peas, oatmeal headache, insomnia, and other cereals irritability Riboflavin (B-2) 1.7 milligrams skin, metabolism dairy products, none known tangerines, asparagus, beef, salmon Niacin (B-3) 19 milligrams appetite and digestion, meat, poultry, fish, diarrhea, heartburn, nausea, high dose used to lower peanut butter, soybeans vomiting, abnormal liver serum cholesterol function, skin flushing, low blood pressure Pantothenic Acid (B- 4-7 micrograms metabolism fish, whole-grain occasional diarrhea 5) estimated safe cereals, broccoli, eggs, peanuts Vitamin B-6 2 milligrams nerve function, fish, soybeans, chicken, bloating, depression, fatigue, metabolism, synthesis of bananas, potatoes headache, numbness in hands red blood cells and feet Vitamin B-12 2 micrograms tissue growth, red blood organ meat, clams, none known cells, skin, nervous oysters, egg yolks, system poultry, cheeses, dry milk Biotin 30-100 micrograms metabolism, nail strength peanut butter, eggs, none known and growth oatmeal, wheat germ, legumes Folate 200 micrograms; red blood cell and DNA leafy green vegetables, diarrhea, insomnia, irritability 400 micrograms for synthesis, tissue growth whole grains, liver, women of childand repair oranges, mushrooms bearing age Vitamin C 60 milligrams; 100 skin, teeth, strengthening citrus fruits, peppers, diarrhea, nausea, abdominal milligrams for blood vessel walls, broccoli, tomatoes, cramps, aggravation of gout smokers binding cells spinach Vitamin D 5 micrograms calcium absorption, milk, salmon, sardines, loss of appetite, headache, bones and teeth breakfast cereals, eggs fatigue, excessive thirst, irritability, apathy Vitamin E 10 milligrams protects cell membranes vegetable oils, nuts, general discomfort, interferes alpha-TE from damage whole grains, wheat with anti-clotting medication germ, asparagus Vitamin K 80 micrograms blood clotting leafy green vegetables, interferes with anti-clotting cabbage, eggs, dairy medication products, carrots Calcium 1,200 milligrams bones and teeth, muscles, dairy products, salmon, constipation, increased risk of nerves, blood clotting sardines, almonds, green urinary stones, kidney vegetables problems
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Vitamin/Mineral
Chloride
RDA
750 milligrams
Benefits
Good Food Sources
Toxicity Symptoms
Chromium
Copper
Iodine
Iron
Magnesium Manganese
Molybdenum
Phosphorus
Potassium
Selenium
Sodium Zinc
digestion, works with foods with salt vomiting sodium to maintain fluid balance 50-200 micrograms metabolism whole grains, fruit none known estimated safe juices, broccoli, brewer's yeast, cheese 1.5-3 micrograms blood cells and oysters and other vomiting and diarrhea connective tissue shellfish, nuts, cherries, mushrooms, legumes 150 micrograms proper thyroid function spinach, shellfish, milk, enlargement of the thyroid iodized salt gland or depressed thyroid activity 10 milligrams for transports oxygen in meat, prunes, clams, infections, lethargy, joint men; 15 milligrams blood, energy, raisins, spinach, problems, hair loss, organ for women metabolism soybeans damage, impotence 400 milligrams bone development, nerve nuts, spinach, wheat none known and muscle function germ, potatoes, bananas 2-5 milligrams metabolism, bone and nuts, whole-grain nervous system disorders estimated safe connective tissue cereals, legumes, tea, formation dried fruits 75-250 micrograms nitrogen metabolism meat, legumes, whole- enzyme inhibition, gout-like grain cereals, dairy symptoms products 800 milligrams energy metabolism, aids meat, fish, poultry, eggs, low blood calcium levels calcium in building dairy products strong bones and teeth 2,000 milligrams works with sodium to potatoes, avocados, muscle weakness, vomiting maintain fluid balance, dried fruit, yogurt, controls acid balance tomatoes 70 micrograms helps vitamin E protect meat, whole grains, digestive disorders, hair loss, cells and body tissue dairy products, fish, skin lesions, tooth damage Brazil nuts 500 milligrams fluid balance, nervous processed foods, soy high blood pressure system function sauce, seasonings, salt 15 milligrams for wound healing, oysters, beef, wheat anemia, elevated LDL and men; 12 milligrams immunity, growth, sperm germ, lima beans, dairy lower HDL cholesterol levels, for women production products vomiting, diarrhea, fever, kidney failure, dizziness
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