Micronutrients for Health• Assists red blood cell production • Prevents neural tube defects •...
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Micronutrients for Health isted below are all the vitamins and nutritionally essential minerals and their functions, some common dietary sources, and the intake recommendations set by the Institute of Medicine. The Linus Pauling Institute’s recommendations are noted when different. All recommendations are for adults 19 years and older and expressed in micrograms (mcg), milligrams (mg), or International Units (IU). Vitamin A (Retinol) • Essential for normal vision and immune function • Needed for cell growth and development • Carotenoids like beta-carotene can be converted to vitamin A by the liver as needed Thiamin (Vitamin B 1 ) • Assists the release of energy from carbohydrates and protein Riboflavin (Vitamin B 2 ) • Assists the release of energy from fat, carbohydrates, and protein • Assists several antioxidant enzymes Niacin (Vitamin B 3 ) • Assists the release of energy from fat, carbohydrates, and protein Pantothenic Acid (Vitamin B 5 ) • Assists the release of energy from fat, carbohydrates, and protein • Assists fat, cholesterol, steroid hormones, and hemoglobin synthesis Vitamin B 6 • Supports a wide variety of metabolic reactions • Assists neurotransmitters, hemoglobin, and DNA production • Influences steroid hormone action Retinol: beef liver, fortified cereal, eggs, butter, fortified milk Beta-carotene: sweet potatoes, pumpkins, carrots, cantaloupes, mangoes, spinach, broccoli, kale, collards, butternut squash Fortified cereal, bread, pork, enriched white rice, brown rice, peas, macadamia nuts, sunflower seeds, beans, lentils, cantaloupes Milk, fortified cereal, bread, eggs, almonds, clams, spinach, chicken, beef, asparagus, salmon, cheese, broccoli Fortified cereal, bread, fish, light-meat chicken and turkey, beef, mushrooms, peanuts, avocados Avocados, yogurt, chicken, sweet potatoes, milk, lentils, eggs, peas, mushrooms, fish, broccoli Turkey, chicken, fortified cereal, bread, potatoes (with skin), fish, prunes, bananas, hazelnuts, walnuts, pork, beans Men: 3,000 IU Women: 2,333 IU Pregnancy: 2,567 IU Breast-feeding: 4,333 IU Men: 1.2 mg Women: 1.1 mg Pregnancy: 1.4 mg Breast-feeding: 1.4 mg Men: 1.3 mg Women: 1.1 mg Pregnancy: 1.4 mg Breast-feeding: 1.6 mg Men: 16 mg Women: 14 mg Pregnancy: 18 mg Breast-feeding: 17 mg Adults: 5 mg Pregnancy: 6 mg Breast-feeding: 7 mg Adults: 1.3 mg Pregnancy: 1.9 mg Breast-feeding: 2.0 mg Men over 50: 1.7 mg Women over 50: 1.5 mg MICRONUTRIENT AND FUNCTION COMMON DIETARY SOURCES DAILY INTAKE RECOMMENDATIONS Institute Oregon State University The L
Transcript of Micronutrients for Health• Assists red blood cell production • Prevents neural tube defects •...
Micronutrients for Health
isted below are all the vitamins and nutritionally essential minerals and their functions, some common dietary sources, and the intake recommendations set by the Institute of Medicine. The Linus Pauling Institute’s recommendations are noted when different. All recommendations are for adults 19 years and older and expressed in micrograms (mcg), milligrams (mg), or International Units (IU).
Vitamin A (Retinol)• Essentialfornormalvisionandimmunefunction
• Neededforcellgrowthanddevelopment• Carotenoidslikebeta-carotenecanbeconvertedtovitaminAbytheliverasneeded
Thiamin (Vitamin B1)• Assiststhereleaseofenergyfromcarbohydratesandprotein
Riboflavin (Vitamin B2)• Assiststhereleaseofenergyfromfat,carbohydrates,andprotein
• Assistsseveralantioxidantenzymes
Niacin (Vitamin B3)• Assiststhereleaseofenergyfromfat,carbohydrates,andprotein
Pantothenic Acid (Vitamin B5)• Assiststhereleaseofenergyfromfat,carbohydrates,andprotein
• Assistsfat,cholesterol,steroidhormones,andhemoglobinsynthesis
Vitamin B6• Supportsawidevarietyofmetabolicreactions• Assistsneurotransmitters,hemoglobin,andDNAproduction
• Influencessteroidhormoneaction
Retinol: beefliver,fortifiedcereal,eggs,butter,fortifiedmilk
Beta-carotene: sweetpotatoes,pumpkins,carrots,cantaloupes,mangoes,spinach,broccoli,kale,collards,butternutsquash
Fortifiedcereal,bread,pork,enrichedwhiterice,brownrice,peas,macadamianuts,sunflowerseeds,beans,lentils,cantaloupes
Milk,fortifiedcereal,bread,eggs,almonds,clams,spinach,chicken,beef,asparagus,salmon,cheese,broccoli
Fortifiedcereal,bread,fish,light-meatchickenandturkey,beef,mushrooms,peanuts,avocados
Avocados,yogurt,chicken,sweetpotatoes,milk,lentils,eggs,peas,mushrooms,fish,broccoli
Turkey,chicken,fortifiedcereal,bread,potatoes(withskin),fish,prunes,bananas,hazelnuts,walnuts,pork,beans
Men:3,000IUWomen:2,333IUPregnancy:2,567IUBreast-feeding:4,333IU
Men:1.2mgWomen:1.1mgPregnancy:1.4mgBreast-feeding:1.4mg
Men:1.3mgWomen:1.1mgPregnancy:1.4mgBreast-feeding:1.6mg
Men:16mgWomen:14mgPregnancy:18mgBreast-feeding:17mg
Adults:5mgPregnancy:6mgBreast-feeding:7mg
Adults:1.3mgPregnancy:1.9mgBreast-feeding:2.0mgMenover50:1.7mgWomenover50:1.5mg
MICRONUTRIENT AND FUNCTION
COMMON DIETARY SOURCES
DAILY INTAKE RECOMMENDATIONS
InstituteOregon State University
TheL
Biotin (Vitamin B7)• Assiststhereleaseofenergyfromfat,carbohydrates,andprotein
• Assistsinglucoseproduction
Folate (Vitamin B9)• RequiredforDNAsynthesis• Assistsredbloodcellproduction• Preventsneuraltubedefects• Folicacid,foundinsupplementsandfortifiedfood,ismorereadilyabsorbedthannaturallyoccurringfolate
Vitamin B12• Assiststhereleaseofenergyfromfatandprotein
• Assistshemoglobinandredbloodcellproduction
• Requiredfornervefunction
Vitamin C• Antioxidantinbloodandcells• Augmentsfunctionalactivityofimmunecells• Assistscollagen,carnitine,serotonin,andadrenalineproduction
Vitamin D• Maintainscalciumandphosphorusbalance• Promotesbonehealthandimmunefunction•Influencescellgrowthanddevelopment
Vitamin E• Antioxidantincellmembranes• Supportsnormalnervefunction• Augmentsfunctionalactivityofimmunecells
Beefliver,eggs,salmon,avocados,yeast,whole-wheatbread,pork,cheese
Folate: beans,lentils,asparagus,spinach,peanuts,peas,corn,chicken,orangejuice
Folic Acid: enrichedriceorproductsmadewithenrichedflours,suchascereal,pasta,orbread
Clams,mussels,crabmeat,salmon,beef,rockfish,milk,cheese,eggs,chicken,turkey,fortifiedcereal
Chilipeppers,sweetpeppers,guavas,kiwifruits,strawberries,oranges,kale,spinach,broccoli,grapefruit,potatoes,tomatoes
Dietary: fish(especiallysalmon,tuna,herring,sardines,andmackerel),eggs,fortifiedsoymilk,fortifiedorangejuice,fortifiedmilk,fortifiedcereal
Sunlight: influencedbyseason,latitude,skinpigmentation,areaofskinexposed,sunscreenuse,andage
Oliveoil,saffloweroil,sunfloweroil,almonds,hazelnuts,peanuts,spinach,carrots,avocados
Adults:30mcgPregnancy:30mcgBreast-feeding:35mcg
Adults:400mcgPregnancy:600mcgBreast-feeding:500mcg
Adults:2.4mcgPregnancy:2.6mcgBreast-feeding:2.8mcg
LPI: 100-400 mcg from supplements for adults over 50
Men:90mg(125mg*)Women:75mg(110mg*)Pregnancy:85mgBreast-feeding:120mg*Smokers
LPI: At least 400 mg for all adults
Adults:600IUPregnancy:600IUBreast-feeding:600IUAdultsover70:800IU
LPI: 2,000 IU from supplements for all adults
Adults:22.5IUPregnancy:22.5IUBreast-feeding:28.5IU
MICRONUTRIENT AND FUNCTION
COMMON DIETARY SOURCES
DAILY INTAKE RECOMMENDATIONS
Vitamin K• Assistsinbloodclotting• Modifiescertainproteinstoallowforcalciumbinding
Calcium• Structuralcomponentofbonesandteeth• Requiredforpropernervetransmissionandmusclecontraction
• Influencesbloodvesselconstrictionanddilation,andmayreducebloodpressure
Chromium• Assistsinsulinaction
Copper• Assistsinenergyproductionandironutilization•Assistsinneurotransmittersynthesis•Maintainsintegrityofconnectivetissue• Assistsantioxidantenzymes
Fluoride• Structuralcomponentofbonesandteeth
Iodine• Componentofthyroidhormones
Iron• Componentofhundredsofenzymes• Neededforsynthesisofhemoglobin• Assistsantioxidantenzymes• RequiredforsynthesisofDNA,aminoacids,collagen,neurotransmitters,andcertainhormones
• Criticalfornormalimmunefunction
Magnesium• Structuralcomponentofbones• AssistsinhundredsofenzymereactionsinvolvedinthesynthesisofDNAandproteins
• Requiredforpropernerveconductionandmusclecontraction
Kale,chard,parsley,broccoli,spinach,watercress,leaflettuce,cashews,peas,soybeanoil,canolaoil,oliveoil,mayonnaise,naturallyfermentedfood
Milk,yogurt,cheese,tofu(calciumset),fortifiedbeverages,fortifiedcereal,rhubarb,spinach,almonds,whitebeans,bokchoy,kale,pintobeans,redbeans,broccoli
Broccoli,grapejuice,sweetpotatoes,orangejuice,beef,turkey,chicken,apples(withpeel),greenbeans,tomatoes,bananas
Beefliver,oysters,crabmeat,clams,sunflowerseeds,kale,cashews,lentils,beans,mushrooms,cocoapowder,raisins,peanutbutter
Fluoridatedwater,crabmeat,beans,blacktea,raisins,cereal,fish,fruitjuice
Cod,iodizedsalt,potatoes(withskin),milk,shrimp,turkey,navybeans,tuna,eggs,seaweed
Beef,fortifiedcereal,beans,oysters,molasses,lentils,firmtofu,kidneybeans,cashews,spinach,potatoes(withskin),shrimp,lighttuna,eggs,tomatoes,dark-meatchickenandturkey,raisins,prunes
Pumpkinseeds,almonds,cashews,beans,spinach,milk,figs,brownrice,spinach,cocoapowder,molasses,peanuts,pineapple,okra,milk,bananas
Men:120mcgWomen:90mcgPregnancy:90mcgBreast-feeding:90mcg
Adults:1,000mgPregnancy:1,000mgBreast-feeding:1,000mgMenover70:1,200mgWomenover50:1,200mg
Men:35mcgMenover50:30mcgWomen:25mcgPregnancy:30mcgBreast-feeding:45mcgWomenover50:20mcg
Adults:900mcgPregnancy:1,000mcgBreast-feeding:1,300mcg
Men:4mgWomen:3mgPregnancy:3mgBreast-feeding:3mg
Adults:150mcgPregnancy:220mcgBreast-feeding:290mcg
Men:8mg*Women:18mgPregnancy:27mgBreast-feeding:9mgAdultsover50:8mg**Menandpostmenopausalwomenshouldavoidtakingiron-containingsupplements.
Men:400mgMenover30:420mgWomen:310mgWomenover30:320mgPregnancy:350-360mgBreast-feeding:310-320mg
MICRONUTRIENT AND FUNCTION
COMMON DIETARY SOURCES
DAILY INTAKE RECOMMENDATIONS
This information and more can be found in the
Linus Pauling Institute’s Micronutrient Information Center:
lpi.oregonstate.edu/mic
Manganese• Componentofantioxidantenzymes• Facilitatesbonedevelopment• Helpsmakeandbreakdownglucoseandproteins
Molybdenum• Assistsinthemetabolismofproteins,DNA,drugs,andtoxins
Phosphorus• Structuralcomponentofbonesandteeth• StructuralcomponentofDNA• Structuralcomponentofcellmembranes•Assistsinenergyproductionandstorage
Potassium• Maintainsfluidandelectrolytebalance• Requiredforpropernerveconductionandmusclecontraction
•Lowersbloodpressure
Selenium• Componentofantioxidantenzymes• Influencesthyroidhormonefunction
Sodium(Chloride)• Maintainsfluidandelectrolytebalance• Requiredforpropernerveconductionandmusclecontraction
• Increasesbloodpressure
Zinc• Assistsinhundredsofenzymereactions• Assistsinhemoglobinproduction• Assistsantioxidantenzymes• Supportsimmunefunction
Brownrice,oatmeal,spinach,pineapples,almonds,pecans,molasses,whole-wheatbread,sesameseeds,peanuts,beans,sweetpotatoes,tea
Beans,lentils,peas,grain,nuts
Milk,yogurt,salmon,halibut,lentils,beef,peanuts,sunflowerseeds,beans,chicken,turkey,almonds,cheese,eggs,whole-wheatbread
Beans,potatoes(withskin),prunes,raisins,acornsquash,bananas,spinach,tomatojuice,artichokes,molasses,tomatoes,oranges
Brazilnuts(fromselenium-richsoil)*,crabmeat,salmon,halibut,pasta,pork,shrimp,whole-wheatbread,brownrice,beef,light-meatchicken,milk,blackwalnuts*Asinglenutmayexceedseleniumrecommendations.
Bakedgoods,processedmeat,restaurantfood,pizza,cannedsoups,tablesaltMostAmericansconsumetoomuchsodium.Thetolerableupperintakelevelforsodiumis2,300mg(oneteaspoonoftablesaltis2,300mgofsodiumand3,500mgofchloride).
Oysters,beef,crabmeat,dark-meatchickenandturkey,pork,yogurt,milk,cashews,chickpeas,almonds,peanuts,cheese
Men:2.3mgWomen:1.8mgPregnancy:2.0mgBreast-feeding:2.6mg
Adults:45mcgPregnancy:50mcgBreast-feeding:50mcg
Adults:700mgPregnancy:700mgBreast-feeding:700mg
Adults:4,700mgPregnancy:4,700mgBreast-feeding:5,100mg
Adults:55mcgPregnancy:60mcgBreast-feeding:70mcg
Adults:1,500mg*Pregnancy:1,500mgBreast-feeding:1,500mgAdultsover50:1,300mgAdultsover70:1,200mg*amountfoundin3.8goftablesalt
Men:11mgWomen:8mgPregnancy:11mgBreast-feeding:12mg
MICRONUTRIENT AND FUNCTION
COMMON DIETARY SOURCES
DAILY INTAKE RECOMMENDATIONS
InstituteOregon State University
The
