McKinley Health Center - Vitamins and Minerals

Vitamins and Minerals

Vitamins and minerals are essential to your health. Although they do not give you energy, they do assist in energy-yielding reactions and promote body growth and development. Vitamins and minerals are vital for human function, each one playing a different role. Read on to find out what select vitamins and minerals do and where you can find them!

Vitamin	Function	Overdose/Toxicity	Good Sources	Dietary Reference Intakes (DRI's)
Vitamin A	Prevents night blindness Promotes healthy eye function Keeps skin, hair, and nails healthy Help ward off bacterial infection	Joint and bone pain Hair loss Skin changes Headaches Blurred vision Fatigue	Green, yellow, or orange vegetables Cantaloupe Apricots Sweet potatoes	Males 14 + = 900 µg/D Females 14+ = 700 µg/D Pregnancy = 770 µg/D Lactation = 1300 µg/D
Vitamin B6	Carbohydrates and protein metabolism Helps form red blood cells Proper nerve function	Nerve destruction	Bananas Meats, poultry, fish Potatoes Broccoli Cereals and grains	Males 14-50 = 1.3 mg/D Males 50+ = 1.7 mg/D Females 14-18 = 1.2 mg/D Females 19-50 = 1.3 mg/D Females 50+ = 1.5 mg/D Pregnancy = 1.9 mg/D Lactation = 2.0 mg/D
Vitamin B12	Proper nerve function Helps form red blood cells Builds genetic material	None known	Meats, poultry, fish Milk Eggs Vegans may need supplementation	Males/females 14+ = 2.4 µg/D Pregnancy = 2.6 µg/D Lactation = 2.8 µg/D
Folic Acid	DNA and RNA synthesis Helps form red blood cells Important in growth and development Helps prevent birth defects	None known	Orange and grapefruit juice Green leafy vegetables Poultry Supplement recommended for pregnancy Dried beans	Males/females 14+ = 400 µg/D Pregnancy = 600 µg/D Lactation = 500 µg/D
Vitamin C	Promotes healing of cuts and wounds Helps resist infection Keeps gums healthy Strengthens blood vessel walls	Diarrhea Kidney stones	Citrus fruits (oranges, grapefruit) Strawberries Cantaloupe Green or red peppers Broccoli	Males 14-18 = 75 mg/D Females 14-18 = 65 mg/D Males 19+ = 90 mg/D Females 19+ = 75 mg/D Pregnancy = 85 mg/D Lactation = 120 mg/D
Vitamin E	Helps form red blood cells, muscles, and other tissues Antioxidant	Muscle weakness Headaches Fatigue	Seeds and nuts Seafood Eggs Oils	Males/females 14+ = 15 mg/D Lactation = 19 mg/D
Vitamin D	Promotes calcium and phosphorus absorption Bone health Teeth health	Kidney stones Weak muscles and bones Excessive bleeding	UV light Cheese, eggs, milk, margarine Sardines and salmon Fortified cereals	Males/females 14-50 = 5 µg/D Males/females 50+ = 10 µg/D
Vitamin K	Blood clotting	None known	Leafy green vegetables Milk Meat and eggs Fortified cereals Fruits and vegetables	Males/females 14-18 = 75 µg/D Males 19+ = 120 µg/D Females 19+ = 90 µg/D
Calcium	Helps build strong bones and teeth Involved in muscle contractions and nerve function	Muscle and abdominal pain Calcium kidney stones	Milk and milk products (yogurt, cheese) Tofu Broccoli Calcium fortified orange juice Some fortified cereals	Males/females 14-18 = 1300 mg/D Males/females 19-50 = 1000 mg/D Males/females 50+ = 1200 mg/D Pregnancy/lactation = 1000 mg/D
Chromium	Works with insulin for proper glucose metabolism	None Known	Egg yolks Meat Whole grains Cheese	Males 14-40 = 35 µg/D Males 50+ = 30 µg/D Females 14-18 = 24 µg/D Females 19-50 = 25 µg/D Females 50+ = 20 µg/D Pregnancy = 30 µg/D Lactation = 45 µg/D
Iron	Helps carry oxygen to body tissues including muscle	Liver disease Arrhythmias	Red meat, seafood, and fish Dried apricots Dried beans Fortified cereals Supplement recommended for pregnancy	Males 14-18 = 11 mg/D Males 19+ = 8 mg/D Females 14-18 = 15 mg/D Females 19-50 = 18 mg/D Females 50+ = 8 mg/D Pregnancy = 27 mg/D Lactation = 9 mg/D
Magnesium	Maintains normal muscles, nerves and immune functions Bone health	Nausea and vomiting Low blood pressure Heart problems	Halibut Nuts Soy foods Spinach Fortified cereals	Males 14-18 = 410 mg/D Males 19-30 = 400 mg/D Males 31+ = 420 mg/D Females 14-18 = 360 mg/D Females 19-30 = 310 mg/D Females 31+ = 320 mg/D Pregnancy = 350 mg/D Lactation = 310 mg/D
Phosphorus	Works with calcium to build and maintain bones and teeth Helps convert food to energy	Lowers blood calcium	Dairy products Egg yolks Meat, poultry, and fish Legumes Soft drinks	Males/females 14-18 = 1250 mg/D Males/females 19+ = 700 mg/D
Potassium	Vital for muscle contractions and nerve transmission Important for heart and kidney function Helps regulate fluid balance and blood pressure	Slower heart beat Kidney failure	Milk and yogurt Many fruits and vegetables (especially oranges, bananas, and potatoes)	Males/females 14+ = 4.7 g/D Lactation = 5.1 g/D
Zinc	Important in function of many enzymes Wound healing	Nausea and vomiting Abdominal pain	Seafood Meats Eggs Whole grains	Males 14+ = 11 mg/D Females 14-18 = 9 mg/D Pregnancy = 11 mg/D Lactation = 12 mg/D

Whole foods are the preferred source of important vitamins and minerals for your health. Always look to foods first, before considering a supplement. If you have questions about vitamins, minerals, or nutrition supplements, talk to a nutritionist at McKinley Health Center’s Health Education Unit at 333-2714 or the SportWell Center at 244-0261.

For additional information visit the National Agricultural Library Web site at: www.nal.usda.gov (search for "vitamins and minerals")

If you are a registered University of Illinois student and you have questions or concerns,
or need to make an appointment, please call: Dial-A-Nurse at 333-2700

If you are concerned about any difference in your treatment plan and the information in this handout,

you are advised to contact your health care provider.

Visit the McKinley Health Center Web site at: http://www.mckinley.uiuc.edu

HEd. III-125

03-26-08

vitamins_minerals

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