Fat Soluble
Vitamins can be stored in the body and need
not be consumed daily. While it is difficult to
"overdose" on them from ordinary sources,
consuming mega doses of fat soluble vitamins, especially
A and D, can lead to a dangerous buildup in the
body.
Abbreviations: IU=International Units; mg=milligrams;
mcg=micrograms.
|
| Vitamin |
Sources |
Indication |
Efficacy |
Calcium
Men: 800 - 1000 mg
Women: 700-800 mg |
Milk, Yogurt, Cheese,
Sardines, Broccoli, Turnip Greens. |
Helps build strong bones
and teeth. Promotes muscle and nerve function. Helps
blood to clot. Helps activate enzymes needed to
convert food to energy. |
Deficiency:Rickets
in children; osteomalacia (soft bones) and osteoporosis
in adults.
Overdose: Constipation, Kidney Stones, calcium
deposits in body tissues. Hinders absorption of
iron and other minerals. |
Phosphorus
Men: 1000 mg
Women: 850 mg (3-6 g) |
Chicken Breast, Milk,
Lentils, Egg Yolks, Nuts, Cheese |
With calcium builds
bones and teeth. Needed for metabolism, body chemistry,
nerve and muscle function. |
Deficiency: (Rare)
Weakness; bone pain; Anorexia.
Overdose: Hinders body's absorption of calcium.
|
Magnesium
Men: 230 - 250 mg
Women: 200 - 210 mg |
Spinach, Beef Greens,
Broccoli, Tofu, Popcorn, Cashews, Wheat Bran |
Activates enzymes needed
to release energy in body. Needed by cells for genetic
material and bone growth. |
Deficiency: Nausea,
irritability, muscle weakness; twitching; cramps,
cardiac arrhythmias.
Overdose: Nausea, vomiting, low blood pressure,
nervous system disorders.
Warning: Overdose can be fatal to people
with kidney disease.
|
Potassium
Men: 40-80 mmol
Women: 40-80 mmol (3-6 g) |
Peanuts, Bananas, Orange
Juice, Green Beans, Mushrooms, Oranges, Broccoli,
Sunflower Seeds. |
Helps maintain regular
fluid balance. Needed for nerve and muscle function. |
Deficiency: Nausea,
anorexia, muscle weakness, irritability. (Occurs
most often in persons with prolonged diarrhea.)
Overdose: Rare.
|
Iron
(Elemental)
Men: 8-10 mg
Women: 8-13 mg |
Liver, lean Meats, Kidney
beans, enriched Bread, Raisins.
Note: Oxalic acid in spinach hinders iron absorption. |
Essential for making
hemoglobin, the red substance in blood that acrries
oxygen to body cells. |
Deficiency:
Skin pallor; weakness; fatigue; headaches; shortness
of breath (all signs of iron-deficiency anemia)
Overdose: Toxic buildup in liver and in rare
instances the heart.
|
Zinc
Men: 12 mg
Women: 9 mg |
Oysters, Shrimp, Crab,
Beef, Turkey, whole Grains, Peanuts, Beans. |
Necessary element in
more than 100 enzymes that are essential to digestion
and metabolism. |
Deficiency:
Slow healing of wounds; loss of taste; retarded
growth and delayed sexual development in children.
Overdose:
Nausea, vomiting; diarrhea; abdominal pain; gastric
bleeding.
|
Selenium
0.05-0.2 mg |
Adequate amounts are
found in Seafood, Kidney, Liver and other meats.
Grains and other Seed contain varying amounts depending
on the soil content. |
Antioxidant. Interacts
with Vitamin E to prevent breakdown of fats and
body chemicals. |
Deficiency: Unknown
in humans.
Overdose: Finger nail changes, hair loss.
|
Copper
2-3 mg |
The richest sources
of copper in the diet are Liver and other organ
Meats, Seafoods, Nuts and Seeds. |
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 fibres. |
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. |
Manganese
2-5 mg |
Tea, whole Grains and
Cereal products are the richest dietary sources.
Adequate amounts are found in Fruits and Vegetables. |
Needed for normal tendon
and bone structure. Component of some enzymes important
in metabolism. |
Deficiency:
Unknown in humans.
Overdose:
Generally results from inhalation of manganese containing
dust or fumes, not dietary ingestion.
|
Molybdenum
0.15-0.3 mg |
The concentration in
food varies depending on the environment in which
the food was grown. Milk, Beans, Breads and Cereals
contribute the highest amounts. |
Component of enzymes
needed in metabolism. Helps regulate iron storage. |
Deficiency:
Unknown in humans.
Overdose:
Gout-like joint pain.
|
E-Learning
> Nutrition
