Easy to understand chart of vitamins and minerals with specification that why we need, what problem due to deficiency, and daily intake and sources where form we can get. If you avail benefits from nature, there is no need for rushing for supplements.
Vitamins
Vitamins including Vitamin A, B1, B2, B6, B9, B12, C, D, E etc. are essential for a healthy and comfortable life. Have a look at vitamins' benefits, results of their deficiency, amount of daily intake and the food and natural sources
Vitamin A
Vitamin A is also called Retinol is fat-soluble, meaning it sticks in your body much longer than water soluble vitamins such as Vitamin C
Benefits
Eyesight, bone growth, reproduction, appetite and taste, regulating the immune system
Deficiency
Night-blindness
Daily intake
mcg is equal to one millionth of a gram i.e. 1/1000000 g
Men
900 mcg
Women
700 mcg
Food sources
Liver, cod liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products, yellow fruits
Vitamin B1
Vitamin B1 also called Thiamine
Benefits
Nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues
Deficiency
Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss of appetite, exhaustion, and weakened powers of concentration
Daily intake
Men
1.2 mg
Women
1.1 mg
Food sources
Liver, yeast, egg yolk, cereal, red meat, nuts, wheat germ
Vitamin B2
Vitamin B2 also called Riboflavin
Benefits
Growth, skin, nails, hair, eyesight, breakdown of protein, fat and carboydrates
Deficiency
Itchy irritated eyes, itchy mucous membranes (nose, mouth, throat) and cracked corners of lips
Daily intake
Men
1.3 mg
Women
1.1 mg
Food sources
Milk, liver, yeast cheese, green leafy vegetables, fish
Vitamin B6
Vitamin B6 also called Pyridoxine
Benefits
Preventing skin conditions, nerve problems, helping the body absorb protein and carbohydrates
Deficiency
Skin inflammation
Daily intake
1.3 mg
Seniors citizens and pregnant women should aim higher amount
Food sources
Fish, bananas, chicken, pork, whole grains, dried beans
Vitamin B9
Vitamin B9 also called Folic Acid
Benefits
Production of red blood cells, essential in first three months of pregnancy to prevent spina bifida, cleft palate or cleft lip
Deficiency
Tiredness due to anemia and red tongue
Daily intake
400 mcg
Pregnant women should aim for 600 mcg
Food sources
Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye and whole wheat, green leafy vegetables
Fortifying flour with folic acid in Canada has resulted in a dramatic decrease in neuro-blastoma, an early and very dangerous cancer in young children
Vitamin B12
Vitamin B12 also known as Cobalamin
Benefits
Making red blood and the the formation of the nerves
Deficiency
Tiredness and fatigue, tingling and numbness in hands/feet, memory problems and anemia
Daily intake
2.4 mcg
Food sources
Eggs, shellfish, poultry, meat, liver, milk, cheese, fortified cereal
Vitamin C
Vitamin C also known as Ascorbic acid
Benefits
Immune defence system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan and preventing scurvy
Deficiency
Tiredness, bleeding gums and slow-healing wounds
Daily intake
Men
90 mg
Women
75 mg
Food sources
Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables, peppers
Vitamin D
Sunscreen absorbs ultraviolet light and therefore decreases the skin ability to produce Vitamin D
Benefits
Strong bones and teeth
Deficiency
Unhealthy teeth, weakening of bones, rickets in children
Daily intake
600 IU (International Units)
Food sources
Sunlight (our bodies manufacture vitamin D when sun contacts skin), cod liver oil, sardines, herring, salmon, tuna, milk, milk products
Vitamin E
Vitamin E also known as Tocopherol
Benefits
Fighting toxins, protecting cells from damage, supporting immune function, DNA repair and metabolic processes
Deficiency
Weak muscles and fertility problems
Daily intake
15 mg
Food sources
Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, whole meals products, eggs
Minerals
Minerals including Calcium, Iron, Magnesium and and Zinc etc. are essential for a healthy and comfortable life. Have a look at the most important minerals' benefits, results of their deficiency, amount of daily intake and the food and natural sources of the mineral.
Calcium Ca
Benefits
Strong bones and teeth, nerve function, muscle-contraction, blood clotting
Deficiency
Poor teeth and brittle bones
Daily intake
1000 mg
Food sources
Milk, cheese, butter, yogurt, green leafy vegetables
Iron Fe
Benefits
Red blood cells and muscle function, white blood cells and the immune system
Deficiency
Tiredness, irritability, difficulties concentrating
Daily intake
Note: vegetarians need double amount intake
Men
8 mg
Women
18 mg
Food sources
Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, whole grains, whole wheat
Magnesium Mg
Benefits
Converting energy from food, cell repair, building strong bones, teeth and muscles and regulating body temperature
Deficiency
Muscles spasms, and has been associated with heart disease, diabetes, high blood pressure and weak bones
Daily intake
Men
19-30: 400 mg
31+: 420 mg
Women
19-30: 310 mg
31+: 320 mg
Food sources
Green leafy vegetables, whole grains, nuts
Zinc Zn
Benefits
Immune system, the breakdown of protein, fat and carbohydrates
Deficiency
Lesions on skin, eyes and in throat, loss of taste and smell, hair loss, diarrhea, slow healing of wounds and growth problems in children
Daily intake
Men
11 mg
Women
8 mg
High doses of zinc (over 100mg) can lead to stomach cramps, nausea and vomiting
Food sources
Meat, shellfish, milk, brown rice, whole grains
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