||Also Known As
||Helps build healthy eyes, required for growth
and bone development. Beta Carotene is a
good antioxidant. Helps healing of infections.
|Carrots, yams, pumpkins, yellow or orange fruits,
beet greens, fish, eggs, tuna
||Helps in carbohydrate metabolism and energy
production. Required for normal nerve function.
|Whole grains, rice bran, lean meats, fresh peas,
beans, wheat germ, oranges, poultry, fish,
||Helps in production of energy from foods
and the formation of red blood cells.
|Fortified grains & cereals, leafy green vegetables,
poultry, fish, yogurt, milk, cheese
||Assists in release of energy from
carbohydrates, fats and proteins; helps
promote healthy skin.
|Fortified breads and cereals, brewer's yeast,
broccoli, carrots, cheese, dandelion greens, dates,
eggs, fish, milk peanuts, potatoes, tomatoes, tuna,
veal, beef liver, chicken breast
|10 - 100 mg
||Helps release energy from foods; required
for synthesis of many substances.
|Lean meats, whole grain cereals, fish, legumes
||Essential for protein metabolism and
nervous system function; participates in
synthesis of hormones and red blood cells.
|Whole grain breads and cereals, fish, chicken,
||Essential for red blood cell formation and
synthesis of DNA and protein
|Fortified cereals, pinto beans, navy beans, green
leafy vegetables, beef, brown rice, bran, cheese,
lamb, liver, milk, mushrooms, oranges, split peas,
pork, tuna, whole grains
||Helps maintain healthy nervous system,
required for normal growth and for production
of red blood cells. Helps breakdown fatty acids.
|Ham, clams, cooked oysters, king crab, herring,
salmon, tuna, lean beef, liver, low fat diary products
||Required for formation of connective tissue,
bones and teeth; assists in utilization of other
vitamins, acts as an antioxidant.
|Citrus fruits, strawberries, broccoli, melons, peppers,
collards, dandelion greens, onions, radishes, watercress
||Aides in normal bone growth and tooth
function; facilitates calcium and phosphorus
|Sun exposure, sardines, salmon, fortified milk, fortified
cereals, herring, liver, tuna, margarine, cod liver oil
||As an antioxidant it protects body cells and
helps maintain normal red blood cells.
|Whole grains, wheat germ, nuts, spinach, sunflower
||Assists in metabolism of carbohydrates and
synthesis of fats and proteins.
||Essential in the blood clotting process.
||Green leafy vegetables like kale, spinach, broccoli,
For Your Information: All the given doses are for adult males, and represent the minimum amount that is required for health.
In most cases you would aim to exceed these values to ensure that you are getting enough. However, you can take too much!
Be careful, and do not exceed the recommended doses by large amounts without first checking to see if it is safe.
You take vitamin and mineral supplements to be more healthy, don't lose your aim and do harm by over doing it.