VITAMINS AND MINERALSBy Andrew Head, Georgia Southern Dietetic Intern

What Are Vitamins?

Vitamins are substances that are found naturally in our bodies or in the food we eat. They are necessary, and thus very important, for proper functioning and development of our bodies in every stage of life.

Categories of Vitamins

Water soluble- Vitamins C and all B vitamins These vitamins tend not to be as toxic as

fat soluble ones because they are excreted through our urine and are not stored in the body. The exception is B-12 because it is stored in the liver.

Fat soluble- Vitamins A, D, E, K These vitamins are more toxic because

they are stored in the body throughout the body fat and liver and thus excreted at a much slower rate.

Vitamin A

RDA (recommended daily allowance)- 900 ug/day

UL (upper limit)- 3000 ug/day Function- Required for normal vision,

immune function, tissue repair and healthy skin, and development of cells

Found in liver, dairy products, fish, darkly colored fruits, leafy vegetables, and orange colored fruits and vegetables.

Vitamin D

RDA- 600-800 ug/day UL- 4000 ug/day Function- Helps maintain minerals such as

calcium and phosphorus and thus maintains good bone health

Found in Fish liver oils, fatty fish, egg yolk, fortified dairy products, fortified juices, and fortified cereals. Also, our body makes it when sunlight is directly on

our skin. But, it is not always a reliable source, and it is recommended to get it from your diet as well.

Vitamin E

RDA- 15 mg/day UL- 1000 mg/day Function- Acts as an antioxidant by

protecting cells from damage Found in Vegetable oils, unprocessed

cereal grains, nuts, fruits, vegetables, meats.

Vitamin K

RDA- 120 ug/day for men, 90 ug/day for women

UL- Not determinable; source of intake should be from food only to prevent high levels of intake.

Function- Necessary for normal blood clotting and protein synthesis

Found in green vegetables, especially dark leafy greens, and plant oils and margarine

Vitamin C or Ascorbic Acid

RDA- 90 mg/day for men, 75 mg/day for women

UL- 2000 mg/day Function- It is necessary for normal

tissue health, healthy bones, teeth, gums, and blood vessels. It also helps us absorb iron.

Found in citrus fruits, strawberries, kiwi, guava, peppers, tomatoes, broccoli, spinach, and many other fruits and vegetables

Vitamin B-9 or Folate or Folic Acid RDA- 400 mg/day UL- 1000 mg/day Function- prevents megaloblastic anemia

and certain neural tube defects, works to make red blood cells and other important cells in our body

Found in liver, dried beans, green leafy vegetables, asparagus, orange juice, and fortified bread, rice, and cereals

Vitamin B-3 or Niacin

RDA- 400 mg/day UL- 1000 mg/day Function- Necessary for nerve function

and helping the body make energy out of our food

Found in red meat, poultry, fish, fortified hot and cold cereals, and peanuts

Vitamin B-5 or Pantothenic Acid RDA- 5 mg/day UL- Non determinable; source of intake

should be from food only to prevent high levels of intake.

Function- Necessary to convert our food to energy as well as making red blood cells

Found in Chicken, beef, potatoes, oats, cereals, tomato products, liver, kidney, yeast, egg yolk, broccoli, whole grains.

Vitamin B-2 or Riboflavin

RDA- 1.3 mg/day for men, 1.1 mg/day for women

UL- Non determinable; source of intake should be from food only to prevent high levels of intake.

Function- Necessary for the production of red blood cells and also converting our food to energy

Found in meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals.

Vitamin B-1or Thiamin

RDA- 1.2 mg/day for men, 1.1 mg/day for women

UL- Non determinable; source of intake should be from food only to prevent high levels of intake.

Function- Necessary to convert our food to energy and for proper functioning of the muscles, heart, and nerves

Found in fortified breads, cereals, and pasta, also in lean meats, dried beans, soy foods, and whole grains

Vitamin B-6 or Pyridoxine

RDA- 1.7 mg/day for men, 1.5 mg/day for women

UL-100 mg/day Function- Important for normal brain and

nerve function as well as making red blood cells and converting food to energy for our cells

Found in potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.

Vitamin B-12 or Cobalamin

RDA- 2.4 mg/day UL- Non determinable; source of intake

should be from food only to prevent high levels of intake.

Function- Prevents megaloblastic anemia, helps make red blood cells, and is important for nerve cell function

Found in fish, red meat, poultry, milk, cheese, eggs, and added to some breakfast cereals

What are Minerals?

Minerals are substances that are not found naturally in our bodies. So, we must get them from the food we eat. Even though we need small amounts of each mineral, they are necessary for our bodies to work properly and optimally.

Calcium

RDA- 1200 mg/day UL-2000 mg/day Function- Necessary for strong teeth and

bones, important for proper muscle contraction and nerve function

Found in milk, yogurt, cheese, cottage cheese, broccoli and dark green, leafy vegetables

Potassium

Function- helps with heart, muscle, and nervous system function and also helps maintain the proper balance of water in our body

Found in broccoli, green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes

No RDA or UL established

Iron

RDA- 8 mg/day UL-45 mg/day Function- helps red blood cells carry

oxygen to all parts of the body, important for healthy blood, prevents certain anemias

Found in red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and some fortified flours, cereals, and grain products

Phosphorus

RDA- 700 mg/day UL- 4000 mg/day Function- forms healthy bones and teeth,

important for our body’s energy consumption

Found mainly in dairy products, meat, and fish

Copper

RDA- 900 ug/day UL-10,000 mg/day Function- Necessary for to work with iron

for nerve function and creating red blood cells among other supporting roles in our body

Found in seafood, nuts, seeds, wheat bran cereals, whole grains, cocoa, dark leafy greens, asparagus, and legumes

Fluoride

RDA- 4 mg/day for men, 3 mg/day for women

UL-10 mg/day Function- important for healthy teeth

and preventing dental cavities Found in fluorinated water, teas, and

dental products

Magnesium

RDA- 420 mg/day for men, 320 mg/day for women

UL- Non determinable; source of intake should be from food only to prevent high levels of intake.

Function- important for muscle and nerve function

Found in whole grains, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, milk, and chocolate

Zinc

RDA- 11 mg/day for men, 8mg/day for women

UL- 40 mg/day Function- important for normal growth,

strong immunity, and wound healing Found in red meat, poultry, oysters and

other seafood, nuts, beans, dairy products, whole grains, and fortified breakfast cereals

References

https://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/dri-tables-and-application-reports

http://kidshealth.org/teen/food_fitness/nutrition/vitamins_minerals.html