Vitamins and Minerals
There is increasing evidence multivitamins do not protect against cancer, heart disease and premature death. Researchers from the government funded Women’s Heath Imitative studying more than 161,000 women found found no disease preventing benefits between women who took a multivitamin and those who did not.
Consumer Reports on Health – May 2009 |
Vitamin and mineral supplements are a multi-billion dollar a year business. Some health and nutrition specialists say they are essential for good health while others claim they are unnecessary for a healthy person eating a balanced diet. The key words here arehealthy and balanced diet. Vitamins and minerals sold over-the-counter are classified as dietary supplements. It is possible to eat a diet with the right proportions of carbohydrates, protein and fat and still not get all the vitamins and minerals your body needs. For example, citrus, broccoli, bell peppers and Brussel sprouts are high in vitamin C. You can develop vitamin C deficiency by not eating enough foods high in vitamin C. Hundreds of years ago sailors on long voyages developed scurry which was linked to a vitamin C deficiency. Limes and other citrus became a necessity on long voyages. The term limey originated when British sailors on long voyages carried limes on board to prevent scurvy. Vitamin D deficiency causes pernicious anemia and reduced calcium absorption. Diets high in processed foods and fast foods can cause a vitamin or mineral deficiency.
Taking supplements can prevent diseases associated with vitamin and mineral deficiencies. But obtaining a majority of your vitamins and minerals from supplements or taking too high a dose can cause series health problems and in some cases death. Vitamins and minerals can be toxic in high doses. The table below lists vitamins and minerals your body needs and their primary roles. The Recommended Dietary Allowance (RDA) is based on scientific research and presented by the Food and Nutrition Board of the National Academy of Science. To make matters more confusing, in 1993 the FDA establish the U.S. Recommended DAILY Allowance (US RDA) as a reference for nutrition labeling. The US RDA includes a safety factor which exceeds the actual requirement for most individuals. When it comes to vitamins and minerals the saying if a little is good for you a lot must be better does not apply. Ongoing research continues to refine the appropriate levels of vitamins and minerals required by men, women, children and adults.
While supplements are a convenient way of obtaining vitamins and minerals, they are a poor substitute for bad dietary habits. Taking a vitamin C supplement is not the same as eating broccoli, peppers, oranges or grapefruit. Vegetables and citrus fruits provide vitamin C, carbohydrates and dietary fiber. Vitamin C supplements provide zero energy and fiber. Another popular supplement is omega-3 fatty acids which is abundant in fatty fish. Eating fish provides omega-3 fatty acids and protein; the supplement provides zero protein. Vitamin and mineral supplements do not provide carbohydrates, protein, fat, fiber and micronutrients your body needs. Groups requiring supplements:
- Are on a doctor supervised very low calorie diet
- Can not or do not eat foods containing the vitamins and minerals they need
- Do not eat enough of the foods containing the vitamins and minerals they need
Vitamin/Mineral | RDA Men | RDA Women | Function |
---|---|---|---|
Vitamin A | 5000IU | 4000 IU | Vision. Teeth. Skin |
Vitamin B Complex | Helps convert food into energy. Red blood cell production. Heart. Muscles. Nervous system. Skin. Eyes. Liver. | ||
Vitamin C | 60 mg | 60 mg | Blood vessels. Connective tissues. Teeth and gums. Aids absorption of iron. |
Vitamin D | 400 IU | 400 IU | Aids absorption of calcium and phosphorous. Bones and teeth. |
Vitamin E | 30 IU | 30 IU | Formation of red blood cells. Healthy skin & hair. |
Vitamin K | 100 mcg | 100 mcg | Clotting Bone formation & repair. |
Calcium | 800 mg | 800 mg | Bones and muscle action. |
Iodine | 150 mcg | 150 mcg | Thyroid hormones. Converting food to energy. |
Iron | 10 mg | 18 mg | Hemoglobin |
Magnesium | 250 mg | 400 mg | Muscles action |
Phosphorous | 800 mg | 800 mg | Bones |
Potassium | 2500 mg* | 2500 mg* | Heart and muscles. |
Sodium | 2300 mg | 2300 mg | Heart, Nerves, Muscles |
Zinc | 11 mg | 8 mg | Vision. Teeth. Skin |
Selenium | 70 mcg | 55 mcg | Red blood cell formation. Skin. Teeth. Hair. |
* There is no RDA for potassium. Mayo Clinic daily recommendation.
Vitamin | Soluble | RDA | Sources | Amount (100g) |
---|---|---|---|---|
Vitamin A | Fat | 5000 IU (men) 4000 IU (women) | Tomatoes | 900 IU |
Eggs | 1200 IU | |||
White Fish | 2000 IU | |||
Red Bell Peppers | 4400 IU | |||
Spinach | 8100 IU | |||
Carrots | 11000 IU | |||
Thiamin (B1) | Water | 1500 mcg | Mushrooms | 100 mcg |
Avocado | 110 mcg | |||
eggs | 170 mcg | |||
Walnuts | 330 mcg | |||
Lentils | 370 mcg | |||
Beans | 680 mcg | |||
Sotbeans | 1100 mcg | |||
Wheat Germ | 2000 mcg | |||
Riboflavin (B2) | Water | 1.7 mg | Vegetables | 0.12 mg |
Fish | 0.12 mg | |||
Oates | 0.14 mg | |||
Broccoli | 0.20 mg | |||
Chicken | 0.36 mg | |||
Almonds | 0.92 mg | |||
Niacin (B3) | Water | 20 mg | Eggs | 0.20 mg |
Fruit | 0.60 mg | |||
Vegetables | 0.65 mg | |||
Peaches | 0.87 mg | |||
Lentils | 2.0 mg | |||
Beans | 2.4 mg | |||
Rice | 4.3 mg | |||
Halibut | 9.2 mg | |||
Chicken | 12.8 mg | |||
Peanuts | 17 mg | |||
Pantothenic Acid (B5) | Water | 10 mg | Blackberries | 0.25 mg |
Cheeses | 0.5 mg | |||
Tuna | 0.5 mg | |||
Salmon | 0.8 mg | |||
Chicken | 0.9 mg | |||
Peas | 3.6 mg | |||
Lentils | 4.8 mg | |||
Rice | 8.9 mg | |||
Pyridoxine (B6) | Water | 2.0 mg | Spinach | 0.28 mg |
Pork | 0.32 mg | |||
Spinach | 0.40 mg | |||
Beans | 0.57 mg | |||
Tuna | 0.9 mg | |||
Lentils | 1.7 mg | |||
Rice | 3.6 mg | |||
Cobalamin (B12) | Water | 6.0 mcg | Beef | 2 mcg |
Eggs | 2 mcg | |||
Lamb | 3 mcg | |||
Salmon | 5 mcg | |||
Snapper | 9 mcg | |||
Folic Acid | Water | 400 mcg | Bananas | 30 mcg |
Beef | 40 mcg | |||
Broccoli | 50 mcg | |||
Spinach | 80 mcg | |||
Rice | 170 mcg | |||
Beans | 310 mcg | |||
Oats | 390 mcg | |||
Biotin | Water | 500 mcg | Halibut | 100 mcg |
Turkey | 100 mcg | |||
Chicken | 110 mcg | |||
Salmon | 150 mcg | |||
Beans | 170 mcg | |||
Eggs | 200 mcg | |||
Pecans | 300 mcg | |||
Lentils | 420 mcg | |||
Green Peas | 420 mcg | |||
Rice | 700 mcg | |||
Lipoic Acid | Made by your body | |||
Amygdalin (B17) | Water | 300 mg | Almonds | 15 mg |
Navy Beans | 34 mg | |||
White Lima Beans | 180 mg | |||
Green Lima Beans | 1700 mg | |||
Vitamin C (Ascorbic Acid) | Water | 60 mg | Apricots | 10 mg |
Bananas | 10 mg | |||
Onions | 10 mg | |||
Squash | 20 mg | |||
Tomatoes | 23 mg | |||
Canteloupe | 33 mg | |||
Spinach | 50 mg | |||
Green Bell Peppers | 110 mg | |||
Parsley | 170 mg | |||
Vitamin D | Fat | 400 IU | Exposure to Sun. Supplements. Fortified Foods | Varies |
Mineral | RDA (men) | RDA (women) | Sources | Amount (100g) | Absorbed Amount |
---|---|---|---|---|---|
Iron | 10 mg | 18 mg | Potatoes | 1.1 mg | 6% |
Eggs | 2.2 mg | ||||
Beans | 2.7 mg | ||||
Barley | 2.7 mg | ||||
Pork | 2.9 mg | ||||
Spinach | 3.1 mg | ||||
Beef | 3.1 mg | ||||
Wheat | 3.5 mg | ||||
Oats | 4.5 mg | ||||
Almonds | 4.7 mg | ||||
Walnuts | 6.0 mg | ||||
Lentils | 6.7 mg | ||||
Garbanzo | 6.9 mg | ||||
Calcium | 800 mg | 800 mg | Pork | 10 mg | Greater than 90% |
Great Peas | 70 mg | ||||
Spinach | 95 mg | ||||
Walnuts | 100 mg | ||||
Cow's Milk | 120 mg | ||||
Lentils | 130 mg | ||||
Almonds | 230 mg | ||||
Cheese | 700 mg | ||||
Magnesium | 350 mg | 400 mg | Tomatoes | 15 mg | 50% |
Potaoes | 25 mg | ||||
Tuna | 30 mg | ||||
Salmon | 40 mg | ||||
Spinach | 55 mg | ||||
Rice | 120 mg | ||||
Oats | 140 mg | ||||
Phosphorous | 800 mg | 800 mg | Plums | 60 mg | Greater than 90% |
Rice | 220 mg | ||||
Pork | 230 mg | ||||
Halibut | 250 mg | ||||
Chicken | 290 mg | ||||
Garbanzo | 330 mg | ||||
Tuna | 350 mg | ||||
Wheat | 380 mg | ||||
Lentils | 380 mg | ||||
Salmon | 400 mg | ||||
Peas/Beans | 400 mg | ||||
Oats | 400 mg | ||||
Pine Nuts | 600 mg | ||||
Potassium* | 2500 mg | 2500 mg | Yogurt | 200 mg | 90% |
Eggs | 130 mg | ||||
Cow's Milk | 140 mg | ||||
Tuna | 180 mg | ||||
Fruit | 200 mg | ||||
Cabbage | 230 mg | ||||
Cantaloupe | 250 mg | ||||
Corn | 280 mg | ||||
Pork | 290 mg | ||||
Vegetables | 300 mg | ||||
Oats | 350 mg | ||||
Banana | 370 mg | ||||
Beef | 370 mg | ||||
Potatoes | 410 mg | ||||
Chicken | 430 mg | ||||
Walnuts | 460 mg | ||||
Salmon | 510 mg | ||||
Sodium | 2300 mg | 2300 mg | Rock Salt | 2400 mg (tsp) | Greater than 90% |
Tomatoes | 3 mg | ||||
Lentils | 30 mg | ||||
Green Peas | 35 mg | ||||
Fish | 50 mg | ||||
Cow's Milk | 50 mg (cup) | ||||
Yogurt | 50 mg | ||||
Iodine | 150 mcg | 150 mcg | Corn | 1 mcg | Greater than 95% |
Cow's Milk | 7 mcg | ||||
Spinach | 9 mcg | ||||
Cheese | 10 mcg | ||||
Potatoes | 2 mcg | ||||
Halibut | 4 mcg | ||||
Beans | 10 mcg | ||||
Shrimp | 13 mcg | ||||
Cod | 14 mcg | ||||
Selenium | 70 mcg | 55 mcg | Tomatoes | 60 mcg | 60% |
Wheat | 130 mcg | ||||
Corn | 400 mcg | ||||
Zinc | 11 mg | 8 mg | Salmon | 1.5 mg | 40% |
Corn | 3 mg | ||||
Wheat | 3.2 mg | ||||
Pork | 3.5 mg | ||||
Oats | 4 mg | ||||
Chicken | 5 mg |
* There is no RDA for potassium. Mayo Clinic daily recommendation.