DAILYRECOMMENDED DIETARYALLOWANCE (RDA) FOR ADULTS VITAMIN
BEST FOOD SOURCES
ROLEIN HEALTH MALES 19+ FEMALES 19+
SYMPTOMS OF DEFICIENCY
SYMPTOMS OF EXCESS FAT-SOLUBLE VITAMINS
Vitamin A
(from retinols in animal products or beta-carotene in plant foods) Retinols: Liver; salmon and other coldwater fish; egg yolks; fortified milk and dairy products. Betacarotene: Orange and yellow fruits and vegetables, such as carrots, squash, and cantaloupes; leafy green vegetables. Prevents night blindness; needed for growth and cell development; maintains healthy skin, hair, and nails, as well as gums, glands, bones, and teeth; may help prevent lung cancer. 900 mcg 700 mcg Night blindness; stunted growth in children; dry skin and eyes; increased susceptibility to infection. Headaches and blurred vision; fatigue; bone and joint pain; appetite loss and diarrhea; dry, cracked skin, rashes, and itchiness; hair loss. Can cause birth defects if taken in high doses before and during early pregnancy.
Vitamin D (calciferol)
Fortified milk; fortified soy and rice beverages; butter; egg yolks; fatty fish; fishliver oils. Necessary for calcium absorption; helps build and maintain strong 15 mcg (20 mcg after 15 mcg (20 mcg after age 70) Weak bones, leading to rickets in children and osteomalacia Headaches, loss of appetite, diarrhea, and possible calcium deposits in Also made by the body when exposed to the sun. bones and teeth. age 70) in adults. heart, blood vessels, and kidneys.
Vitamin E (tocopherols) Eggs, vegetable oils, margarine, and mayonnaise; nuts and seeds; fortified cereals. Protects fatty acids; maintains muscles and red blood cells; important antioxidant. 15 mg 15 mg Unknown in humans. Excessive bleeding, especially when taken with aspirin and other anticlotting drugs.
Vitamin K Spinach, broccoli, and other green leafy vegetables; liver. Essential for proper blood clotting. 120 mcg* 90 mcg* Excessive bleeding; easy bruising. May interfere with anti-clotting drugs; possible jaundice.
WATER-SOLUBLE VITAMINS
Biotin
Egg yolks; soybeans; whole grains; nuts, and yeast. Energy metabolism. 30 mcg* 30 mcg* Scaly skin; hair loss; depression; elevated blood cholesterol levels. Apparently none. Folate (folic acid, folacin) Liver; yeast; spinach and other leafy green vegetables; asparagus; orange juice; fortified Needed to make DNA, RNA, and red blood cells, and to synthesize certain amino acids. Important for women to have 400 mcg 400 mcg Abnormal red blood cells and impaired cell division; anemia; weight loss and intestinal May inhibit absorption of phenytoin, causing seizures in those with epilepsy taking this drug; large flour; avocados; legumes. sufficient folate before and after pregnancy to prevent birth defects. upsets; deficiency may cause birth defects. doses may inhibit zinc absorption.
Riboflavin (vitamin B2) Fortified and enriched cereals and grains; lean meat and poultry; milk and other dairy products; fortified soy and rice beverages; raw mushrooms. Essential for energy metabolism; aids adrenal function; supports normal vision and healthy skin 1.3 mg 1.1 mg Vision problems and light sensitivity; mouth and nose sores; swallowing problems. Generally none, but may interfere with cancer chemotherapy. Depression Thiamine (vitamin B1) Pork; legumes; nuts and seeds; fortified cereals; and grains. Energy metabolism; helps maintain normal digestion, appetite, and proper nerve function. 1.2 mg 1.1 mg (1.5 mg after age 50) and mood swings; loss of appetite and nausea; muscle cramps. In extreme cases, muscle wasting and beriberi.
Niacin (vitamin B3, nicotinic acid, nicotinamide)
Lean meats, poultry, and seafood; milk; eggs; legumes; fortified breads and cereals. Needed to metabolize energy; promotes normal growth. Large doses lower cholesterol. 16 mg 14 mg Diarrhea and mouth sores; pellagra (in extreme cases). Hot flashes; liver damage; elevated blood sugar and uric acid. Pantothenic acid (vitamin B5) Almost all foods. Aids in energy metabolism; normalizing blood sugar levels; and synthesizing antibodies, cholesterol, hemoglobin, and some hormones. 5 mg* 5 mg* Unknown in humans. Very high doses may cause diarrhea and edema.
Deficiency of other B vitamins.
Vitamin B6 (pyridoxine, pyridoxamine, pyridoxal) Meat, fish, and poultry; grains and cereals; bananas; green leafy vegetables, potatoes, and soybeans. Promotes protein metabolism; metabolism of carbohydrates and release of energy; proper nerve function; synthesis of red blood cells. 1.3 mg (1.7 mg after age 50) 1.3 mg (1.5 mg after age 50) Depression and confusion; itchy, scaling skin; smooth, red tongue; weight loss. Sensory nerve deterioration.
Vitamin B12 (cobalamins) All animal products. Needed to make red blood cells, DNA, RNA, and myelin (for nerve fibers). 2.4 mcg 2.4 mcg Pernicious anemia; nerve problems and weakness; smooth or sore tongue. Apparently none. Vitamin C (ascorbic acid) Citrus fruits and juices; melons and berries; peppers, broccoli, potatoes; and many other fruits and vegetables. Strengthens blood vessel walls; promotes wound healing; and iron absorption; helps prevent atherosclerosis; supports immunity; key antioxidant. 90 mg 75 mg Loose teeth; bleeding gums; bruises; loss of appetite; dry skin; poor healing. In extreme cases, scurvy and internal hemorrhages. Diarrhea; kidney stones; urinary-tract irritation; iron buildup; bone loss. Below are the Institute of Medicine’s recommendations for daily mineral intake. The amounts may vary for pregnant and lactating women. MINERAL
DAILY RECOMMENDATIONS
DAILYRECOMMENDED DIETARY ALLOWANCE(RDA) FOR ADULTS MINERAL
BEST FOOD SOURCES
ROLEIN HEALTH MALES 19+ FEMALES 19+ DAILY TOLERABLE UPPER INTAKE LEVELS (UL) FOR ADULTS OVER 19
MACROMINERALS Calcium Milk and milk products; fortified soy and rice beverages; canned sardines and salmon (including bones); dark green vegetables; tofu. Builds strong bones and teeth; vital to muscle and nerve function, blood clotting, and metabolism; helps regulate blood pressure. 1,000 mg* 19– 50 years; 1,200 mg* 51+ 1,000 mg* 19– 50 years; 1,200 mg* 51+ 2,500 mg Magnesium Leafy green vegetables; legumes and whole grain cereals and breads; meats, poultry, fish, and eggs; nuts. Stimulates bone growth; necessary for muscle and nerve function and metabolism; supports immunity. 400 mg 19–30 years; 420 mg 31+ 310 mg 19–30 years; 320 mg 31+ 350 mg** Phosphorus Meat, poultry, fish, egg yolks; legumes; dairy Helps maintains strong bones and teeth; component of some enzymes; 700 mg 700 mg 4,000 mg products. essential for proper metabolism.
MICROMINERALS Chromium Brewer’s yeast, whole grain products; liver; cheese; chicken; mushrooms; molasses; shellfish; legumes; nuts; prunes. Works with insulin to metabolize glucose. 35 mcg* 19–50 years; 30 mcg* 51+ 25 mcg* 19–50 years; 20 mcg* 51+ Not established Copper Liver, meat, shellfish; legumes; nuts and seeds; prunes; whole grains. Promotes iron absorption; essential to red blood cells, connective tissue, nerve fibers, and skin pigment. Component of several enzymes. 900 mcg 900 mcg 10,000 mcg Fluoride Fluoridated water; tea. Helps maintain strong bones and teeth. 4 mg* 3 mg* 10 mg Iodine Iodized salt, seafood, foods grown in iodinerich soil. Necessary to make thyroid hormones. 150 mcg 150 mcg 1,100 mcg Liver, meat, seafood; eggs; legumes; Needed to produce hemoglobin, 18 mg 19–50 Iron fortified cereals; dried fruits; whole grains; leafy greens; nuts and seeds. which transports oxygen throughout the body. 8 mg years; 8 mg 51+ 45 mg Manganese Tea; nuts and seeds; legumes; bran; leafy greens; whole grains; egg yolks. Component of many enzymes needed for metabolism; necessary for bone and tendon formation. 2.3 mg* 1.8 mg* 11 mg Molybdenum Liver and other organ meats; dark green leafy vegetables; whole grain products, legumes, nuts. Component of enzymes needed for metabolism; instrumental in iron storage. 45 mcg 45 mcg 2,000 mcg Selenium Brazil nuts and other nuts; fish, seafood; whole grain products; onions, garlic, mushrooms; brown rice; organ meats. Antioxidant that works to protect cell membranes from oxidative damage. 55 mcg 55 mcg 400 mcg Zinc Oysters, meat, poultry; yogurt, milk, eggs; wheat germ; nuts; legumes. Instrumental in metabolic action of enzymes; essential for growth and reproduction; supports immune function. 11 mg 8 mg 40 mg With sodium, 2,300 mg* 19- 2,300 mg* 19- Chloride Table salt; seafood; milk, eggs, meat. maintains fluid balance and normal cell functions. 50 years ; 2,000 mg* 50- 70 years; 1,800 mg* 71+ 50 years ; 2,000 mg* 50- 70 years; 1,800 mg* 71+ 3,600 mg Potassium Avocados, bananas, citrus and dried fruits; legumes and many vegetables; whole grain products; dairy products. Along with sodium, helps to maintain fluid balance; promotes proper metabolism and muscle function. 4,700 mg 4,700 mg Not established Sodium Table salt; dairy products; seafood; seasonings; most processed foods. With potassium, regulates the body’s fluid balance; promotes proper muscle and nerve function. 1,500 mg* 19- 50 years; 1,300 mg* 50-70 years; 1,200mg* 71+ 1,500 mg* 19- 50 years; 1,300 mg* 50-70 years; 1,200mg* 71+ 2,300 mg *These values represent daily Adequate Intake (AI). These tables presents daily Recommended Dietary Allowances (RDAs), except where there is an asterisk. The RDAs are set to meet the known needs of practically all healthy people. The term Adequate Intake is used rather than RDA when scientific evidence is insufficient to estimate an average requirement. **The UL for magnesium represents intake from a pharmacological agent only and does not include intake from food and water. Source: Institute of Medicine, Food and Nutrition Board. National Academy Press, Washington, D. C
BEST FOOD SOURCES
ROLEIN HEALTH MALES 19+ FEMALES 19+
SYMPTOMS OF DEFICIENCY
SYMPTOMS OF EXCESS FAT-SOLUBLE VITAMINS
Vitamin A
(from retinols in animal products or beta-carotene in plant foods) Retinols: Liver; salmon and other coldwater fish; egg yolks; fortified milk and dairy products. Betacarotene: Orange and yellow fruits and vegetables, such as carrots, squash, and cantaloupes; leafy green vegetables. Prevents night blindness; needed for growth and cell development; maintains healthy skin, hair, and nails, as well as gums, glands, bones, and teeth; may help prevent lung cancer. 900 mcg 700 mcg Night blindness; stunted growth in children; dry skin and eyes; increased susceptibility to infection. Headaches and blurred vision; fatigue; bone and joint pain; appetite loss and diarrhea; dry, cracked skin, rashes, and itchiness; hair loss. Can cause birth defects if taken in high doses before and during early pregnancy.
Vitamin D (calciferol)
Fortified milk; fortified soy and rice beverages; butter; egg yolks; fatty fish; fishliver oils. Necessary for calcium absorption; helps build and maintain strong 15 mcg (20 mcg after 15 mcg (20 mcg after age 70) Weak bones, leading to rickets in children and osteomalacia Headaches, loss of appetite, diarrhea, and possible calcium deposits in Also made by the body when exposed to the sun. bones and teeth. age 70) in adults. heart, blood vessels, and kidneys.
Vitamin E (tocopherols) Eggs, vegetable oils, margarine, and mayonnaise; nuts and seeds; fortified cereals. Protects fatty acids; maintains muscles and red blood cells; important antioxidant. 15 mg 15 mg Unknown in humans. Excessive bleeding, especially when taken with aspirin and other anticlotting drugs.
Vitamin K Spinach, broccoli, and other green leafy vegetables; liver. Essential for proper blood clotting. 120 mcg* 90 mcg* Excessive bleeding; easy bruising. May interfere with anti-clotting drugs; possible jaundice.
WATER-SOLUBLE VITAMINS
Biotin
Egg yolks; soybeans; whole grains; nuts, and yeast. Energy metabolism. 30 mcg* 30 mcg* Scaly skin; hair loss; depression; elevated blood cholesterol levels. Apparently none. Folate (folic acid, folacin) Liver; yeast; spinach and other leafy green vegetables; asparagus; orange juice; fortified Needed to make DNA, RNA, and red blood cells, and to synthesize certain amino acids. Important for women to have 400 mcg 400 mcg Abnormal red blood cells and impaired cell division; anemia; weight loss and intestinal May inhibit absorption of phenytoin, causing seizures in those with epilepsy taking this drug; large flour; avocados; legumes. sufficient folate before and after pregnancy to prevent birth defects. upsets; deficiency may cause birth defects. doses may inhibit zinc absorption.
Riboflavin (vitamin B2) Fortified and enriched cereals and grains; lean meat and poultry; milk and other dairy products; fortified soy and rice beverages; raw mushrooms. Essential for energy metabolism; aids adrenal function; supports normal vision and healthy skin 1.3 mg 1.1 mg Vision problems and light sensitivity; mouth and nose sores; swallowing problems. Generally none, but may interfere with cancer chemotherapy. Depression Thiamine (vitamin B1) Pork; legumes; nuts and seeds; fortified cereals; and grains. Energy metabolism; helps maintain normal digestion, appetite, and proper nerve function. 1.2 mg 1.1 mg (1.5 mg after age 50) and mood swings; loss of appetite and nausea; muscle cramps. In extreme cases, muscle wasting and beriberi.
Niacin (vitamin B3, nicotinic acid, nicotinamide)
Lean meats, poultry, and seafood; milk; eggs; legumes; fortified breads and cereals. Needed to metabolize energy; promotes normal growth. Large doses lower cholesterol. 16 mg 14 mg Diarrhea and mouth sores; pellagra (in extreme cases). Hot flashes; liver damage; elevated blood sugar and uric acid. Pantothenic acid (vitamin B5) Almost all foods. Aids in energy metabolism; normalizing blood sugar levels; and synthesizing antibodies, cholesterol, hemoglobin, and some hormones. 5 mg* 5 mg* Unknown in humans. Very high doses may cause diarrhea and edema.
Deficiency of other B vitamins.
Vitamin B6 (pyridoxine, pyridoxamine, pyridoxal) Meat, fish, and poultry; grains and cereals; bananas; green leafy vegetables, potatoes, and soybeans. Promotes protein metabolism; metabolism of carbohydrates and release of energy; proper nerve function; synthesis of red blood cells. 1.3 mg (1.7 mg after age 50) 1.3 mg (1.5 mg after age 50) Depression and confusion; itchy, scaling skin; smooth, red tongue; weight loss. Sensory nerve deterioration.
Vitamin B12 (cobalamins) All animal products. Needed to make red blood cells, DNA, RNA, and myelin (for nerve fibers). 2.4 mcg 2.4 mcg Pernicious anemia; nerve problems and weakness; smooth or sore tongue. Apparently none. Vitamin C (ascorbic acid) Citrus fruits and juices; melons and berries; peppers, broccoli, potatoes; and many other fruits and vegetables. Strengthens blood vessel walls; promotes wound healing; and iron absorption; helps prevent atherosclerosis; supports immunity; key antioxidant. 90 mg 75 mg Loose teeth; bleeding gums; bruises; loss of appetite; dry skin; poor healing. In extreme cases, scurvy and internal hemorrhages. Diarrhea; kidney stones; urinary-tract irritation; iron buildup; bone loss. Below are the Institute of Medicine’s recommendations for daily mineral intake. The amounts may vary for pregnant and lactating women. MINERAL
DAILY RECOMMENDATIONS
DAILYRECOMMENDED DIETARY ALLOWANCE(RDA) FOR ADULTS MINERAL
BEST FOOD SOURCES
ROLEIN HEALTH MALES 19+ FEMALES 19+ DAILY TOLERABLE UPPER INTAKE LEVELS (UL) FOR ADULTS OVER 19
MACROMINERALS Calcium Milk and milk products; fortified soy and rice beverages; canned sardines and salmon (including bones); dark green vegetables; tofu. Builds strong bones and teeth; vital to muscle and nerve function, blood clotting, and metabolism; helps regulate blood pressure. 1,000 mg* 19– 50 years; 1,200 mg* 51+ 1,000 mg* 19– 50 years; 1,200 mg* 51+ 2,500 mg Magnesium Leafy green vegetables; legumes and whole grain cereals and breads; meats, poultry, fish, and eggs; nuts. Stimulates bone growth; necessary for muscle and nerve function and metabolism; supports immunity. 400 mg 19–30 years; 420 mg 31+ 310 mg 19–30 years; 320 mg 31+ 350 mg** Phosphorus Meat, poultry, fish, egg yolks; legumes; dairy Helps maintains strong bones and teeth; component of some enzymes; 700 mg 700 mg 4,000 mg products. essential for proper metabolism.
MICROMINERALS Chromium Brewer’s yeast, whole grain products; liver; cheese; chicken; mushrooms; molasses; shellfish; legumes; nuts; prunes. Works with insulin to metabolize glucose. 35 mcg* 19–50 years; 30 mcg* 51+ 25 mcg* 19–50 years; 20 mcg* 51+ Not established Copper Liver, meat, shellfish; legumes; nuts and seeds; prunes; whole grains. Promotes iron absorption; essential to red blood cells, connective tissue, nerve fibers, and skin pigment. Component of several enzymes. 900 mcg 900 mcg 10,000 mcg Fluoride Fluoridated water; tea. Helps maintain strong bones and teeth. 4 mg* 3 mg* 10 mg Iodine Iodized salt, seafood, foods grown in iodinerich soil. Necessary to make thyroid hormones. 150 mcg 150 mcg 1,100 mcg Liver, meat, seafood; eggs; legumes; Needed to produce hemoglobin, 18 mg 19–50 Iron fortified cereals; dried fruits; whole grains; leafy greens; nuts and seeds. which transports oxygen throughout the body. 8 mg years; 8 mg 51+ 45 mg Manganese Tea; nuts and seeds; legumes; bran; leafy greens; whole grains; egg yolks. Component of many enzymes needed for metabolism; necessary for bone and tendon formation. 2.3 mg* 1.8 mg* 11 mg Molybdenum Liver and other organ meats; dark green leafy vegetables; whole grain products, legumes, nuts. Component of enzymes needed for metabolism; instrumental in iron storage. 45 mcg 45 mcg 2,000 mcg Selenium Brazil nuts and other nuts; fish, seafood; whole grain products; onions, garlic, mushrooms; brown rice; organ meats. Antioxidant that works to protect cell membranes from oxidative damage. 55 mcg 55 mcg 400 mcg Zinc Oysters, meat, poultry; yogurt, milk, eggs; wheat germ; nuts; legumes. Instrumental in metabolic action of enzymes; essential for growth and reproduction; supports immune function. 11 mg 8 mg 40 mg With sodium, 2,300 mg* 19- 2,300 mg* 19- Chloride Table salt; seafood; milk, eggs, meat. maintains fluid balance and normal cell functions. 50 years ; 2,000 mg* 50- 70 years; 1,800 mg* 71+ 50 years ; 2,000 mg* 50- 70 years; 1,800 mg* 71+ 3,600 mg Potassium Avocados, bananas, citrus and dried fruits; legumes and many vegetables; whole grain products; dairy products. Along with sodium, helps to maintain fluid balance; promotes proper metabolism and muscle function. 4,700 mg 4,700 mg Not established Sodium Table salt; dairy products; seafood; seasonings; most processed foods. With potassium, regulates the body’s fluid balance; promotes proper muscle and nerve function. 1,500 mg* 19- 50 years; 1,300 mg* 50-70 years; 1,200mg* 71+ 1,500 mg* 19- 50 years; 1,300 mg* 50-70 years; 1,200mg* 71+ 2,300 mg *These values represent daily Adequate Intake (AI). These tables presents daily Recommended Dietary Allowances (RDAs), except where there is an asterisk. The RDAs are set to meet the known needs of practically all healthy people. The term Adequate Intake is used rather than RDA when scientific evidence is insufficient to estimate an average requirement. **The UL for magnesium represents intake from a pharmacological agent only and does not include intake from food and water. Source: Institute of Medicine, Food and Nutrition Board. National Academy Press, Washington, D. C
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