|
Name |
Function |
Sources |
Recommended
Intakes |
Deficiencies |
Toxicity |
|
|
| builds
strong bones |
| &
teeth, needed for |
| muscle
growth. Helps |
| in
normalizing blood |
| clotting, blood |
| pressure. |
|
| fish
(with bones) |
| legumes,
tofu, milk |
| milk
products, |
| whole
grains cereals, peanuts |
|
| 1000µg/day-adults |
| 1500µg/day-adults |
|
males
over age 65 |
|
| stunted
childhood |
| growth,
|
| osteoporosis |
|
| rare,
possible |
| imbalance
of |
| other
minerals |
|
|
|
| acid
base balance, |
| enzyme
cofactor, |
| found
in every cell |
| DNA/RNA
structure |
|
| meat,
fish, eggs, |
| poultry,
whole grains, |
| seed & nuts |
|
|
| 800mg
-adults |
| over
age 25 |
| 1200
mg for adults |
| females
during |
| pregnancy |
|
|
| could
lead to |
| hypocalcaemia |
|
|
|
| enzyme
reactions, |
| bone
mineralization, |
| nerve
transmission, |
|
| whole
grain cereals |
| nuts,
dark green |
| vegetables,
mineral |
| water,
legumes |
|
|
adults |
| 350mg/day-males |
| 280mg/day-females |
|
| confusion,
growth |
| failure,
weakness, |
| hypertension,
|
| arrhythmia |
|
|
|
|
| fluid
retention, acid |
| base
balance |
|
| table
salt, canned |
| food,
pickled food, |
|
| 500mg/day
for all |
| adults |
| 120mg
for infants |
|
|
|
|
|
| essential
for heart, |
| nerves,
muscle, |
| protein
synthesis, |
| fluid
balance |
|
| fruit,
vegetables, |
| grains,
beef, legumes |
|
|
|
| weakness, mental |
| confusion,
paralysis |
|
|
|
|
|
| component
of |
| hormone
thyroxin |
| which
aids in fetal |
| development
& |
metabolism
regulation |
|
| seafood,
iodized |
| salt,
bread |
|
|
|
|
| 150µg/day
for |
| adults |
| 175µg/
for |
| pregnant
females |
|
|
| depressed |
| thyroid
activity |
|
|
|
|
|
|
| formation
of |
| hemoglobin
in red |
| blood
cell, oxygen |
| carrier,
energy |
| utilization |
|
| liver,
lean meat, |
| eggs,
cereals, fruits, |
| vegetables,
brewer's |
| yeast |
|
| 10mg/day-
males |
| 10mg/day-females |
| ages
50+ |
|
| weakness, |
| anemia, headache |
| depressed |
| immunity |
|
| infections,
liver damage, possible |
| increase
cancer |
| & heart
disease
risk |
|
|
|
| antioxidant,
protects against oxidation, |
| helps to prevent |
| formation of
free |
| radicals |
|
| broccoli,
onions, |
| tomatoes,
tuna, |
| grains,
meat |
|
| 70µg/day
males |
| 55µg/day
females |
| 50µg/day
children |
| ages
15-18 |
|
|
| dermatological |
| lesions,
digestive |
| disorders |
|
|
|
|
| part
of many |
| enzymes, |
| absorption
of iron |
|
|
|
|
|
|
|
|
| bone
& teeth |
| formation,
decrease |
| dental
caries |
|
|
| 3.8mg/day
- males |
| 3.1mg/day-females |
| 3.0mg/
- children |
| ages
14-18 |
|
|
|
|
|
| necessary
for |
| healing
& developing |
| new
cells, aids |
| enzymes
in digestion |
| &
metabolism, sperm |
| production,
transport |
| vitamin
A |
|
| beef,
fish, poultry |
| grains,
vegetables |
|
| 15mg/day-
males |
| ages
10+ |
| 12mg/day
females |
| ages
10+ |
|
| delayed
develop. |
| sex
organs, poor |
| wound
healing, |
| decreased |
| appetite,
growth |
| failure
in children |
|
| fever,
vomiting, |
| gastric
distress, |
| dizziness,
diarrhea |
|
|
|
|
| energy
release, |
| sugar
& fat |
| metabolism |
|
| meat,
unsaturated |
| fat-
corn oil, calms |
| liver,
whole grain, |
| chicken,
shellfish |
|
|
| elevated |
| circulating
insulin, |
| impaired
glucose |
| tolerance |
|
| limited
primarily |
| to
occupational |
| exposure
in |
| hexavalent |
| chromium |
|
|
|
| component
of |
| several
enzymes |
|
| legumes,
organ |
| meat,
cereals, |
| leaf
vegetables |
|
| 75-250µg/day- |
|
adults & children |
| ages
11+ |
| 50-150µg/day
for |
| children
ages 7-10 |
|
|
|
|
|
| component
of |
| several
enzymes |
|
| non-animal
sources only |
| fruits,
vegetables, |
| pecans,
peanuts, |
| rice,
oatmeal |
|
| 2.0-5.0mg/day- |
|
adults & children |
| ages
11+ |
|
|
|
|
|
| as
a component of |
| vitamin
B12, aids |
| in
nerve function & |
| blood
formation |
|
| meat,
green leafy |
| vegetables |
|
|
|
|
