336714335 vitamin and mineral chart

Vitamins
VITAMIN

WHAT IT DOES

Biotin

• Energystorage
• Protein,carbohydrate,andfat
metabolism

WHERE IS IT FOUND
• Avocados
• Cauliflower
• Eggs
• Fruits(e.g.,raspberries)
• Liver
• Pork
• Salmon
• Wholegrains

DAILY
VALUE*
300mcg


Folate/Folic Acid • Preventionofbirthdefects

• Asparagus
400mcg
• Avocado

• Beansandpeas
• Enrichedgrainproducts(e.g.,bread,
cereal,pasta,rice)
• Greenleafyvegetables(e.g.,spinach)
• Orangejuice

Niacin

• Cholesterolproduction
• Conversionoffoodintoenergy
• Digestion
• Nervoussystemfunction

• Beans
20mg
• Beef
• Enrichedgrainproducts(e.g.,bread,
cereal,pasta,rice)
• Nuts
• Pork
• Poultry
• Seafood
• Wholegrains

Pantothenic Acid

• Conversionoffoodintoenergy
• Fatmetabolism
• Hormoneproduction
• Nervoussystemfunction

• Redbloodcellformation

• Avocados
• Beansandpeas
• Broccoli
• Eggs
• Milk
• Mushrooms
• Poultry
• Seafood
• Sweetpotatoes
• Wholegrains
• Yogurt

Riboflavin

• Conversionoffoodintoenergy
• Growthanddevelopment
• Redbloodcellformation

• Eggs
1.7mg
• Enrichedgrainproducts(e.g.,bread,
cereal,pasta,rice)
• Meats
• Milk
• Mushrooms
• Poultry
• Seafood(e.g.,oysters)
• Spinach

Thiamin

• Conversionoffoodintoenergy
• Nervoussystemfunction

• Beansandpeas
1.5mg
• Enrichedgrainproducts(e.g.,bread,
cereal,pasta,rice)
• Nuts
• Pork
• Sunflowerseeds
• Wholegrains

Important for pregnant • Proteinmetabolism
• Redbloodcellformation
women and women
capable of becoming
pregnant

10mg

*TheDailyValuesaretheamountsofnutrientsrecommendedperdayforAmericans4yearsofageorolder.

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Vitamins 1


Vitamins

VITAMIN

WHAT IT DOES

(cont’d)

WHERE IS IT FOUND

DAILY
VALUE*

Vitamin A

• Growthanddevelopment
• Immunefunction
• Reproduction
• Redbloodcellformation
• Skinandboneformation
• Vision

• Cantaloupe
5,000IU
• Carrots
• Dairyproducts
• Eggs
• Fortifiedcereals
• Greenleafyvegetables(e.g.,spinach
andbroccoli)
• Pumpkin
• Redpeppers

• Sweetpotatoes

Vitamin B6

• Immunefunction
• Nervoussystemfunction
• Protein,carbohydrate,andfat
metabolism
• Redbloodcellformation

• Chickpeas
• Fruits(otherthancitrus)
• Potatoes
• Salmon
• Tuna

2mg

Vitamin B12

• Conversionoffoodintoenergy
• Nervoussystemfunction
• Redbloodcellformation

• Dairyproducts
• Eggs
• Fortifiedcereals
• Meats
• Poultry
• Seafood(e.g.,clams,trout,salmon,

haddock,tuna)

6mcg

Vitamin C

• Antioxidant
• Collagenandconnectivetissue
formation
• Immunefunction
• Woundhealing

• Broccoli
60mg
• Brusselssprouts
• Cantaloupe
• Citrusfruitsandjuices(e.g.,oranges
andgrapefruit)
• Kiwifruit
• Peppers
• Strawberries
• Tomatoesandtomatojuice

Vitamin D

• Bloodpressureregulation
• Bonegrowth
• Calciumbalance
• Hormoneproduction
• Immunefunction

• Nervoussystemfunction

• Eggs
400IU
• Fish(e.g.,herring,mackerel,salmon,
trout,andtuna)
• Fishliveroil
• Fortifiedcereals
• Fortifieddairyproducts
• Fortifiedmargarine
• Fortifiedorangejuice
• Fortifiedsoybeverages(soymilk)

Vitamin E

• Antioxidant
• Formationofbloodvessels
• Immunefunction

• Fortifiedcerealsandjuices
30IU
• Greenvegetables(e.g.,spinachand
broccoli)
• Nutsandseeds
• Peanutsandpeanutbutter
• Vegetableoils

Vitamin K

• Bloodclotting

• Strongbones

• Greenvegetables(e.g.,broccoli,
80mcg
kale,spinach,turnipgreens,collards,
Swisschard,mustardgreens)

Nutrient of concern
for most Americans

*TheDailyValuesaretheamountsofnutrientsrecommendedperdayforAmericans4yearsofageorolder.

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Vitamins 2


Minerals
MINERAL

WHAT IT DOES

DAILY
VALUE*

WHERE IS IT FOUND

Calcium

• Bloodclotting
• Boneandteethformation

• Constrictionandrelaxationof
bloodvessels
• Hormonesecretion
• Musclecontraction
• Nervoussystemfunction

• Almond,rice,coconut,andhempmilks
• Cannedseafoodwithbones
(e.g.,salmonandsardines)
• Dairyproducts
• Fortifiedcerealsandjuices
• Fortifiedsoybeverages(soymilk)
• Greenvegetables(e.g.,spinach,kale,
broccoli,turnipgreens)
• Tofu(madewithcalciumsulfate)

1,000mg

Chloride

• Acid-basebalance
• Conversionoffoodintoenergy
• Digestion
• Fluidbalance
• Nervoussystemfunction

• Celery
• Lettuce
• Olives
• Rye

• Saltsubstitutes
• Seaweeds(e.g.,dulseandkelp)
• Tablesaltandseasalt
• Tomatoes

3,400mg

Chromium

• Insulinfunction
• Protein,carbohydrate,andfat
metabolism

• Broccoli
• Fruits(e.g.,appleandbanana)
• Grapeandorangejuice
• Meats
• Spices(e.g.,garlicandbasil)
• Turkey
• Wholegrains

120mcg

Copper

• Antioxidant
• Boneformation
• Collagenandconnectivetissue
formation
• Energyproduction

• Ironmetabolism
• Nervoussystemfunction

• Chocolateandcocoa
• Crustaceansandshellfish
• Lentils
• Nutsandseeds
• Organmeats(e.g.,liver)
• Wholegrains

2mg

Iodine

• Growthanddevelopment
• Metabolism
• Reproduction
• Thyroidhormoneproduction

• Breadsandcereals
• Dairyproducts
• Iodizedsalt
• Potatoes
• Seafood
• Seaweed
• Turkey

150mcg

Iron

• Energyproduction
• Growthanddevelopment
• Immunefunction
• Redbloodcellformation
• Reproduction
• Woundhealing

• Beansandpeas
• Darkgreenvegetables
• Meats
• Poultry
• Prunesandprunejuice
• Raisins
• Seafood
• Wholegrain,enriched,andfortified
cerealsandbreads

18mg

Nutrient of concern
for most Americans

Nutrient of concern
for young children,
pregnant women, and
women capable of
becoming pregnant

*TheDailyValuesaretheamountsofnutrientsrecommendedperdayforAmericans4yearsofageorolder.

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Minerals 1


Minerals
MINERAL

WHAT IT DOES

(cont’d)
DAILY
VALUE*

WHERE IS IT FOUND

Magnesium

• Bloodpressureregulation
• Bloodsugarregulation
• Boneformation
• Energyproduction
• Hormonesecretion
• Immunefunction
• Musclecontraction
• Nervoussystemfunction
• Normalheartrhythm
• Proteinformation

• Avocados

• Bananas
• Beansandpeas
• Dairyproducts
• Greenleafyvegetables(e.g.,spinach)
• Nutsandpumpkinseeds
• Potatoes
• Raisins
• Wheatbran
• Wholegrains

400mg

Manganese

• Carbohydrate,protein,and
cholesterolmetabolism
• Cartilageandboneformation
• Woundhealing

• Beans
• Nuts
• Pineapple
• Spinach
• Sweetpotato
• Wholegrains

2mg

Molybdenum

• Enzymeproduction

• Beansandpeas
• Nuts
• Wholegrains

75mcg

Phosphorus

• Acid-basebalance
• Boneformation
• Energyproductionandstorage
• Hormoneactivation

• Beansandpeas
• Dairyproducts
• Meats
• Nutsandseeds
• Poultry
• Seafood
• Wholegrain,enriched,andfortified
cerealsandbreads

1,000mg

Potassium

• Bloodpressureregulation
• Carbohydratemetabolism

• Fluidbalance
• Growthanddevelopment
• Heartfunction
• Musclecontraction
• Nervoussystemfunction
• Proteinformation

• Bananas
3,500mg
• Beetgreens
• Juices(e.g.,carrot,pomegranate,prune,
orange,andtomato)
• Milk
• Orangesandorangejuice
• Potatoesandsweetpotatoes
• Prunesandprunejuice
• Spinach
• Tomatoesandtomatoproducts
• Whitebeans
• Yogurt

Selenium

• Antioxidant
• Immunefunction
• Reproduction
• Thyroidfunction

• Eggs
• Enrichedpastaandrice

• Meats
• Nuts(e.g.,Brazilnuts)andseeds
• Poultry
• Seafood
• Wholegrains

Nutrient of concern
for most Americans

70mcg

*TheDailyValuesaretheamountsofnutrientsrecommendedperdayforAmericans4yearsofageorolder.

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Minerals 2


Minerals
MINERAL

WHAT IT DOES

(cont’d)
DAILY
VALUE*

WHERE IS IT FOUND

Sodium

• Acid-basebalance
• Bloodpressureregulation
• Fluidbalance
• Musclecontraction
• Nervoussystemfunction

• Breadsandrolls
2,400mg
• Cheese(naturalandprocessed)
• Coldcutsandcuredmeats(e.g.,delior
packagedhamorturkey)
• Mixedmeatdishes(e.g.,beefstew,chili,
andmeatloaf)
• Mixedpastadishes(e.g.,lasagna,pasta
salad,andspaghettiwithmeatsauce)
• Pizza
• Poultry(freshandprocessed)
• Sandwiches(e.g.,hamburgers,hotdogs,
andsubmarinesandwiches)
• Savorysnacks(e.g.,chips,crackers,
popcorn,andpretzels)
• Soups
• Tablesalt

Zinc

• Growthanddevelopment
• Immunefunction
• Nervoussystemfunction
• Proteinformation

• Reproduction
• Tasteandsmell
• Woundhealing

• Beansandpeas
• Beef
• Dairyproducts
• Fortifiedcereals
• Nuts
• Poultry
• Seafood(e.g.,clams,crabs,lobsters,
oysters)
• Wholegrains

Nutrient to get less of

15mg

*TheDailyValuesaretheamountsofnutrientsrecommendedperdayforAmericans4yearsofageorolder.

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Minerals 3