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VITAMINS
At the turn of the century, the romance and thrill of
discovering the first vitamins captured the world’s heart.
People loved vitamins! They were the perfect answers
for people looking for an easy path to good health.
Fascinating stories described how vitamins cured
diseases that had mystified doctors for centuries:

For years, sailors had suffered at sea with
bleeding gums called scurvy. However when the
sailors ate lemons, oranges and limes that had
been loaded on the ship, the disease was cured.
Sailors were fondly called “limeys”. These citrus
fruits provided the missing vitamin C that was
needed in their diets.

In the 19th century, children were given their
daily dose of cod liver oil to prevent the bone
deforming disease called rickets. But not until
1922 did scientists discover that vitamin D was
the substance in cod liver oil that provided the
protection.

As white, polished rice became more popular
than brown rice the risk of developing beriberi
also increased. A Dutch scientist observed that
chickens in a prison yard showed symptoms
similar to those of his patients. The chickens ate
the polished-rice scraps of the prisoners.
However, when the chickens were accidentally
given the part of the rice that was discarded after
polishing, their health improved. This discarded
part of the rice contained the nutrient thiamin.
With discoveries such as these, it is easy to see why
people were so impressed. With the discovery of each
vitamin, whole groups of people were miraculously
cured.
The term given these substances originally was
vitamine (vita meaning life). When it was later realized
that most vitamins are not amines, the e on vitamine
was dropped. At first, vitamins were named using
letters, like vitamin A, vitamin B, and vitamin C. Later,
chemical analysis showed that what had been thought
to be one chemical was actually two or more. So subnumerals were used like vitamin B-1, vitamin B-2. Some
vitamins are also named based on the diseases they
cure.
Fat-Soluble
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Water-Soluble
Thiamin (vitamin B-1)
Riboflavin (vitamin B-2)
Niacin
Pyridoxine (vitamin B-6)
Folic Acid
Vitamin B-12
Biotin
Pantothenic Acid
Vitamin C
Why Too Much Can Be Bad
Vitamins are important and good for your health. Many
have the notion that if a little is good, then more must be
better. This is a myth which can be very dangerous.
Vitamins actually function primarily as catalysts,
regulating chemical reactions within the body. They are
also essential for the release of energy from food. But
they do not provide calories or energy themselves. Each
vitamin serves one or more special functions in the body
that no other nutrient can. Deficiencies also have
specific consequences.
To become active in the body, each vitamin must
associate with a special protein. Together they form an
active enzyme ready to regulate body processes.
However, it is important to realize that once the special
proteins in the body cells are filled up with a particular
vitamin, no further activity can possibly be achieved by
adding any more of that vitamin. The excess vitamin
serves as a chemical substance that in many cases can
do damage to the body. This is why over-dosages of
vitamin supplements cannot benefit the body and may in
fact be harmful.
Vitamins are sometimes referred to as micronutrients
since they are needed in only small amounts. Vitamins
are measured in milligrams (one-thousandth of a gram)
and in micrograms (one-millionth of a gram), or in
International Units. An inadequacy of a minute amount
of a vitamin can have far-reaching effects on body
processes and health. Too much of certain vitamins,
though seemingly a small amount, can produce harmful
toxic conditions.
The Vitamin Family
Vitamins belong in two groups: water-soluble and fatsoluble. Each name describes an important quality—
how it is carried in food and transported in your body.
Water-soluble vitamins dissolve in water. They include
the B-complex vitamins and vitamin C. They are carried
in your bloodstream and are not stored in the body in
significant amounts. Your body uses the amount that is
needed, and then the extra is excreted in the urine.
Since your body does not store water-soluble vitamins,
regular intake is necessary. Water-soluble vitamins are
also destroyed more easily during food storage,
processing and preparation.
Fat-soluble vitamins dissolve in fat. To be carried in your
bloodstream and throughout your body, they must be
attached to body chemicals made of lipids or fat. Four
vitamins are fat-soluble: A, D, E, and K. Your body is
able to store these fat-soluble vitamins in body fat.
Getting a new supply each day is not essential. Harmful,
toxic levels of the fat-soluble vitamins can occur when
excess amounts are consumed on a regular basis,
usually from supplements.
Fat-Soluble Vitamins
Vitamin A
Functions
Vitamin A is needed for night vision and helps the eyes adjust to lower levels
of light. It promotes the growth of skin, bones, and male and female
reproductive organs. Vitamin A protects you from infections by keeping the
skin and tissues in your mouth, stomach, intestines, respiratory, genital, and
urinary tracts healthy. Beta-carotene is converted into vitamin A in the body.
Beta-carotene may reduce the risk of certain types of cancer and possibly
heart disease.
Deficiencies
Lack of vitamin A may lead to night blindness, dry eyes, eye infections, dry
scaly skin, reproductive problems, and slow growth.
Excesses
Because vitamin A is stored in the body, large quantities can be very harmful.
Symptoms of overdosing include headaches, dry scaly skin, liver damage,
bone and joint pain, vomiting, appetite loss, nerve damage, and birth defects.
The Tolerable Upper Intake Level for vitamin A is 3,000 micrograms for adult
males and females.
Amount
Needed
The recommended intake for adult males is 900 micrograms and 700
micrograms for adult females.
Food
Sources
Your body can get vitamin A in two forms: retinols and beta-carotene.
Retinols are found in foods that come from animals such as meat, milk
fortified with A, fish oil and eggs. Bete-carotene is found in red, yellow, and
orange vegetables and fruits, and many dark-green leafy vegetables.
Vitamin D
Functions
Vitamin D is one member of a large team of nutrients and hormones that
promotes the absorption of calcium and phosphorus. Vitamin D helps
deposit these minerals in your bones and teeth, thus making them
stronger and healthier.
Deficiencies
Lack of vitamin D in childhood may lead to a condition called rickets, in
which bones and teeth are weak. In older adults a lack of vitamin D can
cause a condition called osteomalacia, a softening of the bones. It can
also cause bone loss called osteoporosis.
Excesses
Because vitamin D is stored in the body, large quantities can be toxic.
Kidney stones, kidney damage, weak bones, excessive bleeding, muscle
weakness and damage can occur. The Tolerable Upper Intake Level for
vitamin D is 50 micrograms for adults.
Amount Needed
The recommended intake for adults up to age 50 is 5 micrograms (200
International Units). Between the ages of 51 and 70, recommended intake
is set at 10 micrograms (400 IUs). After age 70, 15 micrograms is
recommended (600 IUs).
Food Sources
Vitamin D is found naturally in fish and fish-liver oils. However it is also
found in vitamin D fortified milk. Vitamin D is known as the “sunshine
vitamin” because it is made in your skin when the ultraviolet light hits your
skin. If you eat a balanced diet and get outside in the sunshine at least 1
½ to 2 hours a week, you should be getting all the vitamin D you need. As
a precaution, especially during the winter, for people who do not get
outdoors much (especially during the winter), and for older people whose
skin is less efficient with this conversion, milk is fortified with vitamin D. If
you do not drink milk, ask your health care professional about
supplementation. Note: most cheese and yogurt products are NOT made
with fortified milk.
Vitamin E
Functions
Vitamin E is the bodyguard for your body. It works as an antioxidant,
preventing a chemical reaction called oxidation, which can sometimes result
in harmful effects in your body. For example, vitamin E protects
polyunsaturated fats, red blood cells, and vitamin A from the destructive
forces of oxygen. The cells of the lungs are continually exposed to the
destructive properties of oxygen, but vitamin E protects these tissues. It is
important for proper functioning of nerves, blood and muscle tissue.
Deficiencies
Because it is abundant in many foods, a deficiency of vitamin E is rare.
However, there are two exceptions. Since the transfer of vitamin E from
mother to infant occurs during the very last weeks of pregnancy, premature
infants may be deficient. Without vitamin E, the red blood cells rupture and
the infant becomes anemic. There are also some people who are unable to
absorb fat normally and therefore develop a vitamin E deficiency. In this case
the nervous system can be affected.
Excesses
People who take large doses by mouth do not seem to have major
symptoms. However blurred vision, diarrhea, dizziness, headache, nausea,
stomach cramps, unusual tiredness, and weakness have been reported. The
Tolerable Upper Intake Limit for vitamin E is 1,000 milligrams daily.
Amount
Needed
Vitamin E is a group of substances call tocopherals with different potencies.
The amount is given in alpha-tocopherol equivalents as a standard measure.
The recommended daily intake for adults is 15 alpha-tocopherol equivalents.
Food
Sources
E is found in a variety of foods. The best sources include wheat germ and
wheat germ oil, soybean, corn, safflower and cottonseed oil. Good sources
include margarine, mayonnaise, salad dressings, nuts, seeds, peanuts, and
peanut butter. Fair sources include whole grains, corn, beef liver, leafy-green
vegetables, fish and eggs.
Vitamin K
Functions
Vitamin K refers to a group of chemically similar fat-soluble compounds.
Vitamin K is necessary to make proteins that cause your blood to coagulate
and clot. This stops bleeding. Vitamin K also helps your body make other
body proteins for your blood, bones, and kidneys.
Deficiencies
Vitamin K deficiency is rare. However, a deficiency can lead to defective
blood coagulation and increased bleeding and bruising. Certain health
problems can cause deficiencies such as malnutrition due to alcohol
dependency, celiac disease, ulcerative colitis, cystic fibrosis, and short bowel
syndrome. Some drugs may reduce vitamin K levels by altering liver function
or destroying the intestinal bacteria that makes vitamin K.
Excesses
No symptoms have been observed with excess intake. Moderation is still the
best approach. People taking blood-thinning drugs and anticoagulants such
as warfarin (coumadin) need to eat foods with vitamin K in moderation. Too
much can make blood clot faster. The Tolerable Upper Intake Level for
vitamin K has not been determined.
Amount
Needed
The recommended daily intake for adult males is 120 micrograms and 90
micrograms for adult females.
Food
Sources
Vitamin K can be made in your digestive tract by the billions of bacteria that
are in your intestines. Some of these bacteria synthesize vitamin K that your
body can then absorb. Good food sources include green-leafy vegetables
such as spinach and broccoli, pork, liver, whole wheat, oats, and bran. Fair
sources include fruits, vegetables, seeds, tubers, milk, and eggs.
Water-Soluble Vitamins (B Vitamins and Vitamin C)
Thiamin(vitamin B-1)
Functions
In all the cells of the body, thiamin is needed for the breakdown and
utilization of carbohydrates
Deficiencies
In the United States, a deficiency of thiamin is rare because refined grains
are enriched with this nutrient. Before refined grain products were
enriched, a thiamin deficiency could result in a disease called beriberi.
Signs of beriberi include loss of appetite, constipation, muscle weakness,
pain or tingling in the arms and legs, swelling of the feet, mental
depression, memory problems, shortness of breath, and fast heartbeat.
Thiamin deficiency does occur in alcoholics because of impaired
absorption.
Excesses
In some people an excessive intake can cause an allergic reaction. For
most people, the body excretes the excess consumed. Extra thiamin does
not boost your energy level. The Tolerable Upper Intake Level has not
been determined due to a lack of data concerning adverse effects.
Amount Needed
Adult males need 1.2 milligrams of thiamin each day and adult females
need 1.1 milligrams daily.
Food Sources
The best food sources of thiamin include pork, peas, liver, and wheat
germ. Good sources include whole-grain and enriched grain products,
such as bread, rice, pasta, tortillas, and fortified cereals. Fair sources
include pineapple, citrus fruits, milk, spinach, tomatoes, bananas, beans,
nuts, seeds, and peanuts.
Riboflavin (vitamin B-2)
Functions
Riboflavin is involved in several vital metabolic processes in the body. It is
necessary for normal cell and tissue function. Riboflavin is needed for
normal protein and energy metabolism.
Deficiencies
A deficiency of riboflavin rarely occurs except in the severely
malnourished. Symptoms can include eye disorders, dry and flaky skin,
sores at the corners of the mouth, a sore, red swollen tongue, throat
swelling, and anemia.
Excesses
There are currently no reports that indicate problems associated with an
excessive intake of riboflavin.
Amount Needed
Healthy, adult males need 1.3 milligrams of riboflavin daily and females
need 1.1 milligrams daily.
Food Sources
The best food sources of riboflavin include liver, milk, cottage cheese and
other dairy products. Good sources include eggs and meats. Fair sources
are whole grains, enriched grains, green leafy vegetables, asparagus,
broccoli, beans, and peas. Ultraviolet light, including sunlight, can quickly
destroy riboflavin. That’s why milk is stored in opaque plastic or cardboard
containers, not clear glass.
Niacin
Functions
Niacin helps the body to metabolize and release the energy in
carbohydrates and fats. It is involved with the making of protein and fat.
Niacin helps promote healthy cells, gastro-intestinal tract, skin, and
nervous system.
Deficiencies
Pellagra is a disease that develops due to a deficiency of niacin.
Symptoms include skin problems, diarrhea, dementia, and depression.
Excesses
An excessive intake of niacin can cause tingling and flushing of the skin,
itching, digestive upsets, low blood pressure, abdominal pain, liver
problems, and ulcers. Large doses of niacin have been used along with
medication to help lower cholesterol levels. Speak with your physician
before ever starting such a treatment plan. The Tolerable Upper Intake
Level is 35 milligrams daily for both adult males and females.
Amount Needed
Niacin recommendations are given in niacin equivalents (NE). This is
because niacin comes from two sources: (1) niacin found in food and (2)
the amino acid tryptophan which can be converted to niacin in the body. 1
milligram of niacin equals 60 milligrams of tryptophan. The recommended
intake of niacin (as NE) is 16 milligrams daily for adult males and 14
milligrams for adult females.
Food Sources
The best sources of niacin include meats, poultry, and fish. Good sources
include mushrooms, peanuts, legumes, and nuts. Fair sources include
enriched grain products. Niacin is also produced in the body from the
amino acid tryptophan.
Pyridoxine (vitamin B-6)
Functions
Pyridoxine is necessary for the normal breakdown of protein,
carbohydrates, and fat. It helps turn the amino acid tryptophan into niacin
and serotonin. Serotonin is a messenger in the brain. Niacin also helps
produce body chemicals such as insulin, antibodies, and hemoglobin.
Deficiencies
A lack of pyridoxine may lead to anemia or weak blood, depression, nerve
damage, seizures, greasy, flaky skin problems, and sores in the mouth.
Excesses
At extremely high doses, nervous system damage can occur. The
Tolerable Upper Intake Level is 100 milligrams for both adult males and
females.
Amount Needed
The recommended intake for adult males is 1.3 milligrams during the
ages of 19-50. From age 51 and above, the amount is 1.7 milligrams. The
recommended intake for adult females is 1.3 milligrams during the ages of
19-50. From age 51 and above, the amount is 1.5 milligrams each day.
Food Sources
The best food sources of pyridoxine are blackstrap molasses, wheat bran
and germ, soybeans, and brown rice. Good sources include organ meats,
veal, lamb, chicken, fish, and pork. Fair sources include bananas, lima
beans, cabbage, corn, oats, carrots, potatoes, and legumes.
Folic Acid (folacin or folate)
Functions
Folic acid is necessary for strong, healthy blood by helping to form
hemoglobin. It plays a role in making new cells. By synthesizing the
essential nucleic acids, DNA and RNA, normal cell division and replication
occurs.
Deficiencies
A lack of folic acid produces poorly formed blood cells that cannot carry
as much oxygen. A deficiency can affect normal cell division and impair
growth. Pregnant women who do not get enough folic acid prior to
conception and during the first trimester have a greater risk of having a
baby with neural tube defects such as spina bifida.
Excesses
Consuming too much folic acid can mask a vitamin B-12 deficiency. An
excess can also interfere with some medications. Sleep disturbances are
possible as well as irritability. The Tolerable Upper Limit Level is 1,000
micrograms daily for both adult males and females.
Amount Needed
The recommended intake of folic acid for adult males and females is 400
micrograms daily.
Food Sources
The best food sources of folic acid include liver, and green leafy
vegetables. Good sources include lima beans, asparagus, broccoli, nuts,
whole grains, fortified bread, rice, macaroni, noodles, cereals, oranges
and orange juice, and lentils.
Vitamin B-12 (cobalamin)
Functions
Vitamin B-12 works closely with folic acid to make red blood cells. Vitamin
B-12 is necessary for a healthy nervous system. It helps the body to use
fat acids and some amino acids.
Deficiencies
A lack of vitamin B-12 may lead to anemia, fatigue, nerve damage,
stomach problems, a smooth tongue, or very sensitive skin. A vitamin B12 deficiency can be masked by taking extra folic acid. Some people have
a medical problem called pernicious anemia in which vitamin B-12 is not
absorbed from the intestines properly. They are missing a body chemical
called intrinsic factor that comes from the stomach lining. Others have a
diseased intestine or have had a large part of their stomachs or intestines
removed. These conditions require treatment with vitamin B-12 injections.
Strict vegetarians, who eat no animal products, are at risk for developing
a vitamin B-12 deficiency. The elderly are also at risk for vitamin B-12
deficiency since 10-30% absorb food-bound vitamin B-12 poorly. If not
managed, this could cause severe anemia and irreversible nerve
damage. It is important to include a variety of vitamin B-12 fortified foods
or a dietary supplement to prevent these problems.
Excesses
There are no known symptoms of taking excessive amounts of vitamin B12. Extra vitamin B-12 does not boost energy levels. A Tolerable Upper
Intake Level has not yet been determined due to a lack of data of adverse
effects.
Amount Needed
Adult males and females need 2.4 micrograms of vitamin B-12 daily.
Food Sources
The best sources of vitamin B-12 include animal products, such as organ
meats, beef, pork, fish, poultry, eggs, milk, and other dairy foods. Some
foods are fortified with vitamin B-12 and are fair sources.
Biotin
Functions
Biotin helps produce energy in your cells. It helps metabolize protein, fat
and carbohydrates. Biotin is required by the body in order for four specific
enzymes to function properly in metabolism.
Deficiencies
A biotin deficiency is extremely rare in people who eat a healthy diet. In
rare cases, these symptoms may appear: heart abnormalities, appetite
loss, fatigue, depression, dry skin, low blood sugar between meals, acidic
blood, and high blood ammonia. A chemical in raw egg whites prevents
the body from absorbing biotin. This problem is prevented by cooking
eggs, which destroys avidins ability to bind the biotin.
Excesses
There are currently no reported effects of consuming excess amounts of
biotin. Therefore the Tolerable Upper Intake Level has not been
determined.
Amount Needed
The recommended intake for both adult males and females is 30
micrograms daily.
Food Sources
Biotin is found in a variety of foods. Good sources include eggs, liver,
yeast breads, cereals, chocolate, peanuts, cauliflower, nuts, peas, and
mushrooms. Fair food sources include milk. Biotin is also produced by the
bacteria naturally found in the intestines.
Pantothenic Acid
Functions
Pantothenic acid helps with the breakdown and utilization of
carbohydrates, proteins, and fats. It also helps the body produce energy
in the cells. Pantothenic acid is involved in antibody production, adrenal
activity, growth and metabolism.
Deficiencies
A deficiency of pantothenic acid is rarely a problem for those who eat a
healthy diet.
Excesses
The only symptoms of excessive intake are occasional diarrhea and water
retention. An excess may trigger a thiamine deficiency. No Tolerable
Upper Intake Level has been determined for pantothenic acid due to a
lack of data on adverse effects.
Amount Needed
The amount needed by both adult males and females is 5 milligrams
daily.
Food Sources
Pantothenic acid is found widespread in plant and animal foods. Meat,
poultry, fish, whole-grain products, legumes, and eggs are considered the
best sources. Good sources include broccoli, cauliflower, mushrooms,
bran, sweet potatoes, potatoes, lima beans, soybeans, peanuts, peas,
oatmeal, and cheese.
Vitamin C
Functions
Vitamin C forms collagen, a connective tissue, which gives strength and
structure by holding together muscles, bones, and other tissues. It helps
to build, repair, and maintain red blood cells, bones, and other tissues. It
gives strength and flexibility to blood vessels and capillary walls. This
helps to prevent bruising. It helps the body to absorb iron found in plant
foods. Vitamin C is necessary for cuts and wounds to heal. It keeps the
gums healthy and protects you from infection by keeping the immune
system strong and healthy.
Deficiencies
A lack of vitamin C can lead to a disease called scurvy. Scurvy causes
muscle weakness, swollen and bleeding gums, loss of teeth, bleeding
under the skin, bruising, poor wound healing, tiredness, and depression.
Excesses
Vitamin C is water-soluble, so the body excretes any excess consumed.
However, very large doses may cause kidney stones and diarrhea. The
Tolerable Upper Intake Level is 2,000 milligrams for both adult males and
females.
Amount Needed
Adult males need 90 milligrams of vitamin C daily and adult females need
75 milligrams daily. People who smoke need about twice as much vitamin
C daily.
Food Sources
The best sources of vitamin C include citrus fruits (oranges, grapefruits,
tangerines), strawberries, peppers, kiwi, and cantaloupe. Good sources
include some green-leafy vegetables, cauliflower, tomatoes, potatoes,
and pineapple.
MINERALS
What comes to mind when you hear the word minerals?
Do you think of rocks, stones, and metal? How can
these be of benefit to your body? Minerals are another
group of nutrients (along with vitamins) needed by the
body. They have two general body functions: to regulate
body processes, and to give the body structure.
Their regulating functions include a wide variety of
systems, such as:





heartbeat
blood clotting
maintenance of the internal pressure of body
fluids
nerve responses
the transport of oxygen from the lungs to the
tissues.
Their building functions affect the skeleton and all soft
tissues.
Even though they make up only a small percentage of
your body—about 4 percent of your body weight –
minerals are essential to life. Minerals are very stable.
They cannot be destroyed by light, water, heat or food
handling processes. In fact, the little bit of ash that
remains when a food is completely burned is the mineral
content.
Minerals can be divided into two main categories, based
on the amount that is needed by the body.

The major minerals (or macrominerals) are
present in relatively large amounts in the body
and are required in fairly large amounts in the
diet —more that 250 milligrams daily. Calcium,
phosphorus, and magnesium fall into this
category as well as the electrolytes sodium,
chloride, sulfur, and potassium. The electrolytes
are grouped together because their work is so
interrelated. They help regulate cellular fluid and
transmit nerve impulses.
Major Minerals
(MACRO)
Calcium
Phosphorus
Magnesium
Chloride
Potassium
Sodium
Sulfate
Trace Minerals
(MICRO)
Arsenic
Boron
Chromium
Copper
Fluoride
Iodine
Iron
Manganese
Molybdenum
Nickel
Selenium
Silicon
Vanadium
Zinc
The trace minerals (or trace elements) are needed in
much smaller quantities—less than 20 milligrams daily.
Most trace minerals do not occur in the body in their free
form, but are bound to organic compounds on which
they depend for transport, storage, and functioning.
Recommended Dietary Allowances (RDA) have been
set for copper, iodine, iron, magnesium, molybdenum,
selenium, and zinc. Adequate Intakes (AI) have been
set for chromium, fluoride, and manganese. Both RDAs
and AIs may be used as goals for individual intake
needs. Other trace minerals have been identified,
including tin, arsenic, silicon, vanadium, nickel, and
boron. However, even less is known about their role in
health and presently no adequate or safe intake ranges
have been set. Therefore, a balanced diet that includes
a variety of foods in a moderate amount is the best way
to consume a safe and adequate amount.
Major Minerals (MACRO MINERALS)
Calcium
Functions
Calcium is present in the body in greater amounts that any other mineral.
Calcium builds strong bones in both length and density and is vital to the
formation of teeth. There is about 2 - 3 pounds of calcium in the body, mostly
concentrated in the bones and teeth. Small amounts of calcium circulate in
the blood stream and help with muscle and heart contractions, nerve
functions, and blood clotting.
Deficiencies
For children, a lack of calcium can interfere with growth and keep them from
reaching their potential adult height. Throughout life, a lack of calcium can
weaken bone density and result in osteoporosis or brittle bone disease.
Excesses
Extremely large amounts of calcium over a long period of time can result in
calcium deposits in soft organs, kidney stone development, or poor kidney
functioning. The Tolerable Upper Intake Level is 2,500 milligrams daily.
Amount
Needed
The recommended amount of calcium for male and female adults, ages 1950, is 1,000 milligrams daily. The amount increases to 1,200 milligrams daily
for those over age 51.
Food
Sources
The best sources of calcium include milk and milk products such as cheese
and yogurt. Good sources include green leafy vegetables, canned sardines
and salmon with the bones, calcium-fortified juices. Fair sources include
legumes, shellfish, almonds, calcium-fortified soy milk, tofu made with
calcium sulfate, and soybeans.
Phosphorus
Functions
Phosphorus is a major component of bones and teeth, second only to
calcium. It helps to regulate energy metabolism and generate energy in
every cell through enzyme activity.
Deficiencies
is widely distributed in foods, so a deficiency is rare.
Excesses
Too much phosphorus in relationship to calcium can lower the level of
calcium in the blood and result in bone loss. The Tolerable Upper Intake
Level is 4,000 milligrams for adults from ages 19-70, and 3,000 milligrams
for age 71 and above.
Amount Needed
The recommended intake of phosphorus is 700 milligrams daily for both
adult males and females.
Food Sources
The best sources of phosphorus include meat, fish, poultry, and eggs.
Good sources are milk, cheese, and dairy products. Whole-grain foods
and legumes are fair sources.
Magnesium
Functions
Magnesium is an essential part of more than 300 enzyme in the body. These
enzymes are body chemicals that help to regulate body functions, produce
energy, make protein and contract muscles. Magnesium is found in all body
tissues, but principally in the bones.
Deficiencies
Deficiency is not generally a problem except in alcoholics, some post-surgery
patients, and in rare diseases when the body does not absorb magnesium
properly. Symptoms can include weakness, nausea, irregular heartbeat, and
mental confusion.
Excesses
An excess intake can cause diarrhea and nervous system disturbances. The
Tolerable Upper Intake Level for magnesium represents an intake in a
pharmacological or supplement form ONLY. This does not include intake
from food and water. This amount has been set at 350 milligrams for both
adult males and females.
Amount
Needed
The recommended intake for adult males, age 19-30 is 400 milligrams daily,
and 420 milligrams for age 31 and above. The recommended intake for adult
females, age 19-30 is 310 milligrams daily, and 320 milligrams for age 31 and
above.
Food
Sources
The best sources of magnesium include wheat germ and bran. Good sources
include whole grain products, nuts, legumes, and some green leafy
vegetables.
Major Minerals - Electrolytes
Chloride
Functions
Chloride helps to regulate fluids in and out of the body cells. It is part of
hydrochloric acid, a stomach acid important for the digestion of food and
absorption of nutrients. Chloride helps to transmit nerve impulses.
Deficiencies
Chloride and sodium are the two elements which combine to form sodium
chloride (table salt). Since salt is such a common part of the diet, a
deficiency of chloride is rare. Having diarrhea or vomiting for an extended
time period can bring on a chloride deficiency, resulting in nausea,
dizziness, and muscle cramping.
Excesses
For people who have sensitivity to chloride, there may be a link to high
blood pressure, kidney disease, and congestive heart failure. Since
sodium chloride is found together in most foods, the Tolerable Upper
Intake Level for sodium chloride is 5.8 grams each day for adult males
and females.
Amount Needed
For adult males and females the recommended amount of sodium
chloride is 3.8 grams each day (about 1 ½ teaspoons of salt).
Food Sources
Table salt is made of sodium chloride. Therefore salt and salty foods are
the best source of chloride. ¼ teaspoon salt contains 750 milligrams of
chloride.
Potassium
Functions
Potassium help to regulate body fluids and mineral balance in and out of
body cells. It is involved in maintaining blood pressure, transmitting nerve
impulses, and helping muscles and heart to contract.
Deficiencies
On average, the potassium intake in the United States is well below the
recommended intake level. This may be a contributing factor in high blood
pressure. Also, with prolonged diarrhea, vomiting, or laxative use, a
potassium deficiency may occur. Kidney problems may also cause severe
loss. A deficiency will result in the following symptoms: weakness,
appetite loss, nausea, and fatigue.
Excesses
An excess potassium intake is rare. However, if excess potassium cannot
be excreted, it can cause heart problems. Certain kidney diseases make it
difficult for some to excrete excess potassium. Then a potassium
restricted diet is necessary and the salt substitute potassium chloride
should be avoided. No Tolerable Upper Intake Level has been
established.
Amount Needed
The recommended intake of potassium for adult males and females is 4.7
grams each day. Most adults receive only 2.1 to 3.2 grams daily.
Food Sources
The best sources of potassium include dried fruits, nuts, green leafy
vegetables, mushrooms, bran, wheat germ, yams, bananas, and oranges.
Good sources include many other fruits and vegetables as well as meats,
fish, poultry, and legumes.
Sodium
Functions
Sodium is found mainly in blood plasma and in the fluids outside the body
cells. It helps regulate the movement of body fluids in and out of the body
cells. Sodium helps your muscles and heart to relax. It is involved in the
transmission of nerve impulses and helps to regulate blood pressure.
Deficiencies
Sodium and chloride are the two elements which combine to form sodium
chloride (table salt). Since salt is such a common part of the diet, a
deficiency of sodium is rare. Having diarrhea, vomiting, or heavy sweat
loss for an extended time period can bring on a sodium deficiency,
resulting in nausea, dizziness, and muscle cramping.
Excesses
In healthy people, excess sodium is excreted. Some kidney diseases
interfere with sodium excretion, causing fluid retention and swelling. For
people who are sodium sensitive, a diet high in sodium can promote high
blood pressure. For adult males and females, the Tolerable Upper Intake
Level for sodium is 2.3 grams each day or 5.8 grams of sodium chloride.
Amount Needed
The recommended intake of sodium for adult males and females is set at
1.5 grams each day. Because sodium and chloride are found together in
most foods, the recommendation is also set for sodium chloride. For adult
males and females the recommended amount of sodium chloride is 3.8
grams each day (about 1 ½ teaspoons of salt).
Food Sources
Table salt is made of sodium chloride. Therefore salt and salty foods are
the best source of sodium. ¼ teaspoon salt contains 500 milligrams of
sodium. Sodium is also found in products containing baking powder,
onion salt, garlic salt, and monosodium glutamate (MSG).
Sulfate
Functions /
Needs
Sulfate is found in all body tissues and is essential to life. It is related to
protein nutrition and is a component of several important amino acids. It is
also a part of thiamine and biotin, two vitamins. Sulfate is found in protein
foods and is obtained by the body from protein turnover of sulfur-containing
amino acids. No recommendation for intake or Tolerable Upper Intake Level
has been established for sulfate.
Trace Minerals
Copper
Functions
Copper is involved in the making of hemoglobin. Hemoglobin is needed
for the transportation of oxygen in the red blood cells. It also serves as a
part of many enzymes. Copper helps to produce energy in the cells.
Deficiencies
A dietary copper deficiency is rare. However a deficiency can occur with
some genetic disorders. Because zinc can hinder copper absorption, an
overdose with zinc supplements can cause deficiency symptoms.
Excesses
An excess of copper from dietary sources is very rare. The Tolerable
Upper Intake Level is 10,000 micrograms for both adult men and women.
Amount Needed
The recommended intake for copper is 900 micrograms for adult males
and females.
Food Sources
The best sources of copper include organ meats, seafood, nuts, seeds,
dried beans and peas. Cooking in copper pots also increases the copper
content of foods.
Fluoride
Functions
Fluoride hardens tooth enamel and results in a decrease of tooth decay. It
may also help retain calcium in the bones of older adults, therefore
strengthening the bones.
Deficiencies
When there is a deficiency of fluoride, tooth enamel may be weakened
Excesses
When there is an excess of fluoride, the teeth may be marked with brown
stains and deformed, or “mottled.” The Tolerable Upper Intake Level is 10
milligrams of fluoride daily.
Amount Needed
Adult males and females need 4 milligrams of fluoride daily.
Food Sources
The best sources of fluoride include water that is naturally or chemically
fluoridated, foods prepared with fluoridated water, and fluoride
supplements. Fluoride is not widely available in food. The content found in
food varies significantly and is affected by the environment in which the
food originated.
Iodine
Functions
Iodine is required in extremely small amounts, but the normal functioning
of the thyroid gland depends on an adequate supply. Iodine is part of the
thyroid hormone called thyroxin. This hormone regulates the rate at which
your body uses energy.
Deficiencies
When there is an iodine deficiency, the body cannot make enough
thyroxin. The body will burn calories more slowly and weight gain may
become a concern. The thyroid gland may enlarge, causing a goiter. A
deficiency can also cause neurological, gastrointestinal and skin
abnormalities. With the use of iodized salt, iodine deficiency is rare.
Excesses
Goiter development can also occur when people consume a high level of
iodine. An excess of iodine over time can also depress thyroid activity.
The Tolerable Upper Limit Level is 1,100 micrograms for both adult males
and females.
Amount Needed
The recommended intake of iodine is 150 micrograms for both male and
female adults.
Food Sources
The best sources of iodine include saltwater fish, seaweed, and iodized
salt. Foods grown near coastal areas also contain iodine. In other foods,
content varies according to soil and water content. One-half teaspoon of
iodized salt provides almost enough iodine to reach daily needs.
Iron
Functions
Iron is an essential part of hemoglobin, which transports oxygen to the
cells and makes use of the oxygen when it arrives. Iron is widely
distributed in the body. It is found in the blood, liver, spleen and bone
marrow.
Deficiencies
An iron deficiency can lead to anemia, along with fatigue, weakness, and
increased risk for infections.
Excesses
Iron can build up to dangerously high levels in the body, especially in
people with the genetic problem called hemochromatosis. Over
supplementation of iron can also occur. This is especially dangerous in
children who may take adult vitamin/mineral supplements. Immediate
medical attention should be obtained. The Tolerable Upper Intake Level is
45 milligrams daily for both adult males and females.
Amount Needed
The recommended intake for adult males is 8 milligrams daily. Adult
females age 19-50 need 18 milligrams, while females age 51 and older
need only 8 milligrams daily.
Food Sources
Iron is available from foods of both animal (heme iron) and plant (nonheme iron) origin. It is better absorbed from heme iron sources.
Absorption of iron is enhanced when vitamin C foods are eaten with iron
rich foods. Iron cookware also adds to the iron content of cooked foods.
The best sources of iron include liver and other organ meats, oysters, and
black strap molasses. Good food sources include spinach, beans, and
peas. Fair sources include lean meats, other shellfish, egg yolks, nuts,
dried fruit, other green leafy vegetables, whole grains, poultry, and fish.
Manganese
Functions
Manganese serves as part of many enzymes and is involved in fat and
carbohydrate synthesis. It is needed for normal tendon, bone structure,
and pancreas development. Manganese is involved in muscle contraction.
Deficiencies
A manganese deficiency is rare since it is available in so many foods.
Excesses
Consuming harmful levels from foods is very rare. An overdose risk is
unknown. The Tolerable Upper Intake Level is 11 milligrams for both adult
males and females.
Amount Needed
The recommended intake for adult males is 2.3 milligrams. For adult
females the recommendation is 1.8 milligrams.
Food Sources
The best food sources include whole grains, beans, peas, nuts, some
fruits and vegetables, tea, and cloves.
Selenium
Functions
Selenium works as an antioxidant with vitamin E to protect cells from
damage that may lead to cancer, heart disease, and other health
problems. Selenium appears to have a sparing action on vitamin E.
Deficiencies
The effects of a deficiency of selenium are not clear, but may involve the
heart muscle or thyroid functioning.
Excesses
The Tolerable Upper Intake Level is 400 micrograms for both adult males
and females.
Amount Needed
The recommended intake level is 55 micrograms for both adult males and
females.
Food Sources
The best food sources of selenium are seafood, liver, kidney and meats.
Grain products and seed also contain selenium, but the amount depends
on the selenium content of the soil in which they are grown.
Zinc
Functions
Zinc promotes cell reproduction and tissue growth and repair. It is
essential for adequate growth. Zinc is involved in appetite regulation and
taste and helps in wound healing. It is a part of more than 70 enzymes. It
assists in the utilization of carbohydrate, protein and fat.
Deficiencies
A lack of zinc during pregnancy can lead to mental retardation and birth
defects. Zinc deficiency can lead to poor night vision and poor wound
healing. Other symptoms include appetite loss, taste changes, decrease
in the sense of smell, skin changes, and reduced resistance to infections.
Excesses
An excess intake is rare but can have harmful effects including impaired
copper absorption. The Tolerable Upper Intake Level is 40 milligrams for
both adult males and females.
Amount Needed
The recommended amount of zinc is 11 milligrams daily for adult males
and 8 milligrams daily for adult females.
Food Sources
The best food sources include meat, oysters, poultry, legumes, eggs, fish
and seafood. Good sources include wheat germ, whole grain products,
black-eyed peas, and fermented soybean paste (miso).