Ah, a new week. Another
chance to learn, reflect, and gasp “oh my goodness I can’t believe it’s already
September!” To be fair, it’s been the 9th month for 13 days thus
far, but sometimes it takes a while to sink in.
You know how to read the
label AND the box of food, what your plate should look like, so what about
vitamins, minerals and all the other fortified goodies? The healthy things lurking inside the
food you eat unbeknownst (or known) to you. I’ve complied a guide to vitamins,
minerals, signs of deficiency and over consumption, and good sources of each.
Know Your Abbreviations
RDA is the old moniker for
RDI. RDI = Reference Daily Intake or Recommended Daily Intake. This is the
daily intake level of a nutrient that is considered to be sufficient to meet
the requirements of 97–98% of healthy individuals in every demographic in the
United States (and Canada). You’ll still see RDA (Recommended Dietary
Allowance) listed on nutrition labels but for all intensive purposes the terms
are the same.
UL: Upper limit. Sometimes
called TUL (tolerable upper limit), this is the highest level of daily nutrient
intake that is likely to pose no risk of adverse health effects to almost all
individuals in the general population. Some vitamins don’t have an upper limit
due to insufficient data. I won’t go into upper limits in detail because most
of us are concerned with the minimums, not maximums.
VITAMINS
Vitamins are organic
substances required as a nutrient in tiny amounts by an organism (in this case,
humans). Vitamins cannot be synthesized in sufficient quantities and must be
obtained from diet. Additionally, vitamins can be divided into two categories:
fat soluble and water-soluble.
Fat-soluble vitamins dissolve in fat and can be stored in your body. These are the vitamins you have to look for UL’s on because you can consume too much of a good thing.
VITAMIN A (RETINOL)
- Supports vision, skin, bone and tooth growth, immunity and reproduction.
- Found in mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver.
- RDI: 5000 IU
- Deficiency symptoms: Mild: night blindness, diarrhea, intestinal infections, impaired vision, inflammation of eyes, keratinization of skin and eyes. Blindness in children.
- Over consumption symptoms: Mild: nausea, irritability, blurred vision, growth retardation, enlargement of liver and spleen, loss of hair, bone pain, increased pressure in skull, skin changes.
 |
| 1 medium sweet potato (114g) has over 400% of your RDI for Vitamin A |
VITAMIN D
- Promotes bone mineralization.
- Found in self-synthesis via sunlight, fortified milk, egg yolk, liver, fatty fish.
- RDI: 400 IU
- Deficiency symptoms: Severe: rickets in children; osteomalacia in adults.
- Over consumption symptoms: Mild: nausea, weight loss, irritability, mental and physical growth retardation, kidney damage, movement of calcium from bones into soft tissues.
 |
| 15 minutes of direct sunlight is enough Vitamin D for the day |
VITAMIN E
- Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization.
- Found in polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod.
- RDI: 30 IU
- Deficiency symptoms: Almost impossible to produce without starvation; possible anemia in low birth-weight infants.
- Over consumption symptoms: Nontoxic under normal conditions. Can cause nausea, digestive tract disorders.
 |
| 1 ounce of avocado provides 3% RDI for Vitamin E |
VITAMIN K
- Synthesis of blood-clotting proteins, regulates blood calcium.
- Found in brussel sprouts, leafy green vegetables, spinach, broccoli, cabbage, and liver.
- RDI: 60 mcg
- Deficiency symptoms: Excessive bleeding
- Over consumption symptoms: None known.
 |
| 1/2c of brussel sprouts = 137% RDI for Vitamin K |
Water-soluble vitamins need
to dissolve before your body can absorb them. Because of this your body can't
store these vitamins and you need a fresh supply of them every day.
VITAMIN B1 (THIAMIN)
- Supports energy metabolism and nerve function.
- Found in spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soymilk.
- RDI: 1.5 mg
- Deficiency symptoms: Mental confusion; muscle weakness, wasting; edema; impaired growth; beriberi.
- Over consumption symptoms: None known.
VITAMIN B2 (RIBOFLAVIN)
- Supports energy metabolism, normal vision and skin health.
- Found in spinach, broccoli, mushrooms, eggs, milk, liver, oysters, and clams.
- RDI: 1.7 mg
- Deficiency symptoms: Cracks at corners of mouth; dermatitis around nose and lips; eyes sensitive to light.
- Over consumption symptoms: None known.
VITAMIN B3 (NIACIN)
- Supports energy metabolism, skin health, nervous system and digestive system.
- Found in spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp.
- RDI: 20 mg
- Deficiency symptoms: Skin disorders; diarrhea; weakness; mental confusion; irritability.
- Over consumption symptoms: Abnormal liver function; cramps; nausea; irritability.
BIOTIN
- Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis.
- Found in many foods.
- RDI: 300 mcg
- Deficiency symptoms: Uncommon under normal circumstances; fatigue; loss of appetite, nausea, vomiting; depression; muscle pains; anemia.
- Over consumption symptoms: None known.
 |
| Peanuts are a good source of biotin |
PANTOTHENIC ACID
- Supports energy metabolism.
- Found in many foods.
RDI: 10 mg - Deficiency symptoms: Uncommon due to availability in most foods; fatigue; nausea, abdominal cramps; difficulty sleeping.
- Over consumption symptoms: None known.
VITAMIN B6 (PYRIDOXINE)
- Amino acid and fatty acid metabolism, red blood cell production.
- Found in bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast.
- RDI: 2 mg
- Deficiency symptoms: Skin disorders, dermatitis, cracks at corners of mouth; irritability; anemia; kidney stones; nausea; smooth tongue.
- Over consumption symptoms: None known
FOLATE
- Supports DNA synthesis and new cell formation.
- Found in tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans.
- RDI: 400 mcg
- Deficiency symptoms: Anemia; smooth tongue; diarrhea.
- Over consumption symptoms: May mask vitamin B12 deficiency (pernicious anemia).
VITAMIN B12
- Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in meats, poultry, fish, shellfish, milk, and eggs.
- RDI: 6 mcg
- Deficiency symptoms: Pernicious anemia, anemia; neurological disorders; degeneration of peripheral nerves that may cause numbness, tingling in fingers and toes.
- Over consumption symptoms: None known
VITAMIN C (ASCORBIC ACID)
- Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant.
- Found in spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries.
- RDI: 60 mg
- Deficiency symptoms: Bleeding gums; wounds don't heal; bruise easily; dry, rough skin; scurvy; sore joints and bones; increased infections.
- Over consumption symptoms: Nontoxic under normal conditions; rebound scurvy when high doses discontinued; diarrhea, bloating, cramps; increased incidence of kidney stones.
Minerals
Minerals are inorganic
elements that come from the soil and water and are absorbed by plants or eaten
by animals. Your body needs larger amounts of some minerals, such as calcium,
to grow and stay healthy. Other minerals like chromium, copper, iodine, iron,
selenium, and zinc are called trace minerals because you only need very small
amounts of them each day.
SODIUM
- Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions.
- Found in salt, soy sauce, bread, milk, and meats.
- RDI: 2300 mg
CHLORIDE
- Maintains fluid and electrolyte balance, aids in digestion.
- Found in salt, soy sauce, milk, eggs, and meats.
- RDI: 3400 mg
POTASSIUM
- Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission.
- Found in potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk.
- RDI: 4700 mg
CALCIUM
- Formation of bones and teeth, supports blood clotting.
- Found in milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli.
- RDI: 1000 mg
PHOSPHORUS
- Supports formation of cells, bones and teeth, maintains acid-base balance.
- Found in all animal foods (meats, fish, poultry, eggs, milk).
- RDI: 1000 mg
MAGNESIUM
- Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, and immunity.
- Found in spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut.
- RDI: 400 mg
IRON
- Part of the protein hemoglobin (carries oxygen throughout body's cells).
- Found in artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver.
- RDI: 18 mg
ZINC
- Part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus.
- Found in spinach, broccoli, green peas, green beans, tomato juice, lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese.
- RDI: 15 mg
SELENIUM
- Antioxidant. Works with vitamin E to protect body from oxidation.
- Found in seafood, meats and grains.
- RDI: 70 mcg
IODINE
- Component of thyroid hormones that help regulate growth, development and metabolic rate.
- Found in salt, seafood, bread, milk, and cheese.
- RDI: 150 mcg
COPPER
- Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes.
- Found in meats, water.
- RDI: 2 mg
MANGANESE
- Facilitates many cell processes.
- Found in many foods.
- RDI: 2 mg
 |
| Pineapple is an excellent source of manganese |
FLOURIDE
- Involved in the formation of bones and teeth, helps to make teeth resistant to decay.
- Found in fluoridated drinking water, tea, and seafood.
- RDI: 10 mg
CHROMIUM
- Associated with insulin and is required for the release of energy from glucose. Found in vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts.
- RDI: 120 mcg
MOLYBDENUM
- Facilitates many cell processes.
- Found in legumes, organ meats.
- RDI: 75 mcg
Why did I put together a
gigantic list of vitamins and minerals? I think it’s important for you, as a
human and consumer of foods, to know what your body wants, needs and expects.
We may scoff at the mention of micrograms, a unit so small it’s barely worth
mentioning. One millionth of a gram? It may be a missing link in your quest for
better health and improved physical output.
*** These are only
guidelines and are not meant for EVERYONE to follow. If your doctor has advised
you to do otherwise, please follow their instructions. Additionally, pregnant
and nursing women have different thresholds for various vitamins and minerals
and should also consult their doctors.
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