Nutrition Supplement

Teachers Copy Vitamin and Mineral Charts

Vitamin Chart
Vegetarian Sources

1 microgram = 40 International Units (IUS)

Vitamin/Mineral Sources Indication Efficacy
Vitamin A Watercress, Tomatoes, Essential for eyes (especially night Deficiency: Night blindness; reduced hair growth in
Retinol Yellow and Red vision), maintains healthy skin and children; loss of appetite; dry, rough skin; lowered resistance
Retinal Peppers, Spinach the proper function of the immune to infection; dry eyes, dental problems, diarrhea, changes in
Retinoic Acid (Also see below for system, promotes cell digestive tract lining, kidney stones.
Men: Carotene sources.) differentiation. Helps maintain hair,
3,000-4,000 IU bones and teeth. Helps to stabilize Overdose: >25,000 IU/day Headaches; blurred
Women: *Best absorbed cooked. blood sugar. Helps to speed nerve
vision; fatigue; diarrhea; irregular periods; joint and bone
2,700-3,200 IU impulses to the brain. pain; dry, cracked skin; rashes; loss of hair; vomiting, liver
damage, slowed clotting time, jaundice, enlarged spleen and
liver.
Beta Carotene Carrots, Apricots, Antioxidant. Some is converted to
(Pro-Vitamin A) Mangoes, Squash, Vitamin A in the body. (See Vitamin
(See Vitamin A) Broccoli, Green Leafy A)
Vegetables
Vitamin D Fortified Cereals and Helps build and maintain teeth and Deficiency: Rickets in children; bone softening in adults;
People < 50 take Soy Milk, Exposure to bones. Enhances calcium osteoporosis. (Stress interferes with Vit. D being converted
100-200 IU sun enables body to absorption. Promotes cell into Vit. D hormone in the kidneys.)
make its own Vitamin differentiation.
People > 50 take D. Overdose: >500-1,500 mcg/day Calcium deposits in organs;
400 IU (10-15 min. for light-
fragile bones; renal and cardiovascular damage; loss of
skinned people, 20-30 appetite, headaches, fatigue, weakness, increased calcium in
*D2=vegetable min. for dark-skinned
blood and in urine.
source people.)
*D3=animal source
Vitamin E Corn, Peanut, Soybean Antioxidant. Helps form red blood Deficiency: Rare, seen primarily in premature or low birth
Men: 9-10 mg or Cottonseed Oils, cells, muscles and other tissues. weight babies or children who do not absorb fat properly.
Women: 6-7 mg Brown Rice, Sunflower Preserves fatty acids. Protects lungs Causes nerve abnormalities. Anemia; irritability; apathy and
Seeds, Nuts, Wheat from irritants such as smog and depression; inability to concentrate; sexual dysfunction;
Germ, Apricot Oil, smoke damage. Protects Vit. A by muscle weakness and lethargy; usually associated with
Whole Wheat Flour, sacrificing itself. Prevents tumor absorption problems like cystic fibrosis or stomach bypass
Avocados, Tahini, growth. May reduce risk of allergies
Peppers, Tomatoes. and asthma at 7 mg/day not above
Overdose: >800 IU/day Alters immune function;
impairs sexual function; increases risk of blood clots; alters
thyroid, pituitary and adrenal functions; increases
peroxidation of RBCs except in smokers; decreases Vit. C;
abdominal pain; breast enlargement; diarrhea and nausea;
headache, dizziness and blurred vision
Vitamin K Dark, Leafy Green Needed for normal blood clotting. Deficiency:
None established. Vegetables, Tomatoes, Prothrombin. Assists in synthesis of Defective blood coagulation, diarrhea.
Estimated at 0.03-1 Vegetable Oils, bone protein.
mcg/kg of body Seaweeds, Kelp,
Overdose: Jaundice in infants; RBC hemolysis; brain
weight Blackstrap Molasses, damage.
Lentils, Peas, also made
by intestinal bacteria.
Thiamine Yeast, Peanuts, Necessary for carbohydrate
Vitamin B1 Legumes, Brown Rice, metabolism and muscle Deficiency:
Men: Germ of grains, coordination. Promotes proper
Anxiety, pitting edema, headaches, insomnia, hysteria,
0.8 - 1.3 mg daily Sunflower seeds, Whole nerve function. Maintenance of depression, muscle cramps, loss of appetite, in extreme cases
Women: and enriched Grains, appetite, intestinal function, and
beriberi (mostly in alcoholics). Overdose:
0.8 mg daily dried Beans. Many cardiovascular health. Exaggerates effects of thyroid and stress hormones. Excess
herbal sources.
of one B vitamin may cause deficiency of others.
Riboflavin Whole and Enriched Needed for metabolism of all foods Deficiency: Cracks and sores around the mouth and nose,

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Vitamin B2 Grains, Asparagus, and the release of energy to cells. hypersensitivity to light, skin rash (ariboflavinosis), visual
Men: 1.3 - 1.6 mg Broccoli, Kelp, Dulse, Needed for normal vision, health of problems.
Women: 1.1 mg Leafy Green Vegetables, skin, red blood cell formation,
Mushrooms, Molasses, mucous membranes of the GI tract.
Overdose: >50 mg/daily increases the risk of cataracts and
nuts and Watercress. Facilitates the use of O2 in skin, retinal diseases. See Vitamin B1 overdose above.
Many herbal sources. hair, and nails. Essential to the
functioning of Vitamin B6 and
Niacin.
Niacin Corn flour, legumes, Needed in many enzymes that Deficiency:
Vitamin B3 Whole Grains, Broccoli, convert food to energy. Helps In extreme cases, pellagra, a disease characterized by
Men: 16-23 mg Yeast, Carrots, Dates, maintain a nervous system. dermatitis, diarrhea and mouth sores.
Women: 14-16 mg Dandelion Greens, Protects skin. Aids in HCL, acid,
Niacin is converted Potatoes, Tomatoes and bile production in digestive Overdose: >500 mg daily
to niacinamide in system.
Hot flashes; ulcers; liver disorders; high blood sugar and uric
the body. acid; cardiac arrythmias.
Pantothenic Acid Tortula Yeast, Legumes, Required by every cell. Needed to Deficiency:
Vitamin B5 Mushrooms, Oranges, produce antibodies. Converts food Headache, fatigue, nausea, vomiting, insomnia
Men: 2.5 mg Bananas, Whole Wheat to molecular forms. Needed to
Women: 2.5 mg and Rye Bread, Most manufacture adrenal hormones and
Overdose:
Fresh Vegetables chemicals that regulate nerve See Vitamin B1.
NO RDA: function. Involved in hemoglobin
Estimated safe formation
intake 4-7 mg
Vitamin B6 Carrots, Brown Rice, Needed for protein metabolism and Deficiency:
Pyridoxine Brewers Yeast, Peas, absorption, carbohydrate Weakness, insomnia, anemia, convulsions, dermatitis,
Pyridoxal Spinach, Walnuts, Leafy metabolism. Helps form red blood patches of itchy, scaling skin, nausea and vomiting, hearing
Pyridoxine Greens, Avocado, cells. Promotes nerve and brain and hair loss, depression, irritability, muscle twitching,
Men: 1.8 mg Bananas, Beans, Whole function. Vital in Na/K balance. kidney stone formation.
Women: 1.5 mg Grains, Cabbage, Aids in absorption of B12. Aids in
Plantain, Corn, Potatoes, immune function. Overdose: >1000mg daily
RDA 0.016/mg/g Soybeans.
Nerve damage.
/protein/day
Vitamin B9 Folate Green, leafy vegetables, Essential for the manufacture of Deficiency: Impaired cell division; anemia; diarrhea;
(Folacin) Orange Juice, Sprouts. genetic material as well as protein gastrointestinal upsets. Spina bifida = split spine,
Men: 400 mg metabolism and red blood cell anencephaly = no brain
Women: 400 mg formation. Helps convert B12 into
useful form.
Overdose: Convulsions in epileptics. May mask pernicious
anemia (see Vitamin B12 deficiency).
Vitamin B12 Nutritional Yeast Builds genetic material. Helps form Deficiency:
Cyanocobalamin Fortified soy milks and red blood cells. Pernicious anemia; nerve damage. (Note: Deficiency rare
Men: 2 mcg cereals. except in strict vegetarians, the elderly or people with
Women: 2 mcg malabsorption disorders.)

Overdose:
See Vitamin B1.
Biotin Soybeans, Whole Needed for metabolism of glucose Deficiency:
60 mcg Grains, Cauliflower, and formation of certain fatty acids. High blood sugar, Seborrhic dermatitis in infants. Rare in
Peanut Butter Coenzyme that carries CO2. Crucial adults, but can be induced by consuming large amounts of
in gluconeogenesis. Promotes egg whites - anorexia, nausea, vomiting, dry scaly skin.
healthy sweat glands and nerve
tissue.
Overdose:
See Vitamin B1
Vitamin C Red Sweet Peppers, Antioxidant. Helps bind cells Deficiency: Muscle weakness, bleeding gums; easy bruising.
Ascorbic Acid Citrus Fruits, Mangoes, together and strengthens blood In extreme cases, scurvy.
Men: 40 mg Strawberries, Broccoli, vessel walls. Helps maintain
Women: 30 mg Potatoes, Pineapple, healthy gums. Aids in the
Overdose: >2000 mg daily for a prolonged time may
Green Leafy Vegetables, absorption of iron. Immune increase the risk of cancer
*lost with water, Kalamansi, Pomelo function. Tissue growth and repair.

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heat, air, vinegar Sperm production.

Mineral Chart
Vegetarian Sources

Calcium Tofu, Tahini, Green Leafy Helps build strong bones and teeth. Promotes Deficiency: Rickets in children;
Men: Vegetables, Squash, Sweet Potatoes, muscle and nerve function. Helps blood to clot. osteomalacia (soft bones) and
800 - 1000 mg Parsley, Watercress, Broccoli, Helps activate enzymes needed to convert food osteoporosis in adults.
Women: Almonds, Figs, Fortified Soy Milk, to energy.
700-800 mg Blackstrap Molasses
Overdose: Constipation, Kidney
Stones, calcium deposits in body
tissues. Hinders absorption of iron
and other minerals.
Magnesium Green Leafy Vegetables, Soy Beans, Activates enzymes needed to release energy in Deficiency: Nausea, irritability,
Men: Cashews, Almonds, Broccoli, Whole body. Needed by cells for genetic material and muscle weakness; twitching;
230 - 250 mg Grains, Wheatgerm, Bananas, bone growth. cramps, cardiac arrhythmias.
Women: Prunes
200 - 210 mg Overdose: Nausea, vomiting, low
blood pressure, nervous system
disorders.

Warning: Overdose can be fatal to

people with kidney disease.
Potassium Peanuts, Bananas, Citrus, Orange Helps maintain regular fluid balance. Needed Deficiency: Nausea, anorexia,
Men: 40-80 mmol Juice, Green Beans, Mushrooms, for nerve and muscle function. muscle weakness, irritability.
Women: 40-80 mmol Oranges, Broccoli, Sunflower Seeds, (Occurs most often in persons with
(3-6 g) Whole Grains, Legumes, Blackstrap prolonged diarrhea.)
Molasses, Potatoes, Figs, Dates,
Watercress, Cantaloupe
Overdose:
Rare.
Sodium Kelp, Lemons, Celery, Beets, Helps maintain acid/base balance. Critical to Deficiency: Loss of appetite,
Average adult: Lettuce, Watermelon, Artichoke, extracellular fluid balance. Essential to nerve thirst, muscle cramps, weakness,
500 mg daily Cereal, Salt transmissions and muscle contractions. confusion, irritability, circulatory
Regulates Aldosterone and kidney function. collapse.
RDA 1.1-3.3g daily Overdose: Edema, Acute
Hypertension
Phosphorus Whole Grains, Beans, Lentils, Nuts, With calcium builds bones and teeth. Needed Deficiency: (Rare) Weakness; bone
Men: 1000 mg Seeds, Asparagus, Corn, Garlic for metabolism, body chemistry, nerve and pain; Anorexia.
Women: 850 mg (3-6 g) muscle function.
Overdose: Hinders body's
absorption of calcium.
Iron Dark leafy greens, Beets, Cabbage, Essential for making hemoglobin, the red Deficiency:
(Elemental) Parsley, Beans, Whole Grain Bread, substance in blood that carries oxygen to body Skin pallor; weakness; fatigue;
Men: 8-10 mg Wheat Germ, Millet, Blackstrap cells. headaches; shortness of breath (all
Women: 8-13 mg Molasses, Almonds, Pumpkin (and signs of iron-deficiency anemia)
seeds), Prunes, Dates, Soy and Tofu,
Raisins.
Overdose:
Note: Oxalic acid in spinach hinders Toxic buildup in liver and in rare
iron absorption.
instances the heart.
Zinc Whole Grains, Brown Rice, Lentils, Necessary element in more than 100 enzymes Deficiency:
Men: 12 mg Pumpkin and Sesame Seeds, that are essential to digestion and metabolism. Slow healing of wounds; loss of
Women: 9 mg Almonds, Wheat Germ, Tofu, taste; retarded growth and delayed
Soybeans, Spinach, Sunflower sexual development in children.

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Seeds, Brazil Nuts, Mushrooms,
Peanuts, Beans.
Copper Beans, Brazil nuts, Raisins,
2-3 mg Avocado, Bananas, Potatoes,
Nutritional Yeast, and Seeds.
Manganese Nuts, Green Leafy Vegetables,
2-5 mg Fruits, Herbal Tea, Whole Grains
and Cereal products.
Iodine Seaweed, Kelp, Green Leafy
Average Adult: Vegetables, Onions, Iodized Salt
140 mcg daily (<1/2 tsp needed per day)
Selenium Whole Grains, Brown Rice, Kelp,
0.05-0.2 mg Garlic, Onions, Most Vegetables,
Legumes, Tomatoes,
Molybdenum The concentration in food varies
0.15-0.3 mg depending on the environment in
which the food was grown. Beans,
Whole Grain Breads and Cereals
contribute the highest amounts.
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Nutrition Supplement
Vitamin and Mineral Charts
Component of several enzymes, including on
needed to make skin, hair and other pigments.
Stimulates iron absorption. Needed to make red
blood cells, connective tissue and nerve fibers.
Needed for normal tendon and bone structure.
Component of some enzymes important in
metabolism.
Necessary to form thyroid hormone. Needed
for metabolism and energy production.
Antioxidant. Interacts with Vitamin E to prevent Deficiency: Unknown in humans.
breakdown of fats and body chemicals.
Component of enzymes needed in metabolism. Deficiency: Unknown in humans.
Helps regulate iron storage.
Overdose:
Nausea, vomiting; diarrhea;
abdominal pain; gastric bleeding.
Deficiency:
Rare in adults. Infants may develop
a type of anemia marked by
abnormal development of bones,
nerve tissue and lungs.
Overdose:
Liver disease; vomiting; diarrhea.
Deficiency: Unknown in humans.
Overdose: Generally results from
inhalation of manganese containing
dust or fumes, not dietary ingestion.
Deficiency: Goiter and low thyroid
function. Cretinism. Weight gain.
Mental and physical retardation in
infants.
Overdose: Unknown
Overdose:
Finger nail changes, hair loss.
Overdose:
Gout-like joint pain.
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