VITAMIN |
WHAT IT DOES |
WHERE IS IT FOUND |
DAILY VALUE* |
Biotin |
• Energy storage • Protein, carbohydrate, and fat metabolism |
• Avocados |
300 mcg |
Folate/Folic Acid Important for pregnant women and women capable of becoming pregnant |
• Prevention of birth defects • Protein metabolism |
• Asparagus cereal, pasta, rice) |
400 mcg |
Niacin |
• Cholesterol production |
• Beans cereal, pasta, rice) • Nuts • Pork |
20 mg |
Pantothenic Acid |
• Conversion of food into energy • Fat metabolism • Red blood cell formation |
• Avocados |
10 mg |
Ribo avin |
• Conversion of food into energy • Growth and development |
• Eggs cereal, pasta, rice) • Meats • Milk |
1.7 mg |
Thiamin |
• Conversion of food into energy • Nervous system function |
• Beans and peas cereal, pasta, rice) • Nuts • Pork |
1.5 mg |
* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older.
http://www.fda.gov/nutritioneducation Vitamins 1
Vitamins (cont’d)
VITAMIN |
WHAT IT DOES |
WHERE IS IT FOUND |
DAILY VALUE* |
Vitamin A |
• Growth and development • Immune function |
• Cantaloupe and broccoli) |
5,000 IU |
Vitamin B6 |
• Immune function metabolism |
• Chickpeas |
2 mg |
Vitamin B12 |
• Conversion of food into energy • Nervous system function |
• Dairy products • Eggs • Poultry • Seafood (e.g., clams, trout, salmon, haddock, tuna) |
6 mcg |
Vitamin C |
• Antioxidant formation |
• Broccoli and grapefruit) |
60 mg |
Vitamin D Nutrient of concern for most Americans |
• Blood pressure regulation • Bone growth • Immune function |
• Eggs trout, and tuna) |
400 IU |
Vitamin E |
• Antioxidant |
• Forti ed cereals and juices broccoli) |
30 IU |
Vitamin K |
• Blood clotting • Strong bones |
• Green vegetables (e.g., broccoli, kale, spinach, turnip greens, collards, Swiss chard, mustard greens) |
80 mcg |
* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older.
http://www.fda.gov/nutritioneducation Vitamins 2
Minerals
MINERAL |
WHAT IT DOES |
WHERE IS IT FOUND |
DAILY VALUE* |
Calcium Nutrient of concern for most Americans |
• Blood clotting blood vessels |
• Almond, rice, coconut, and hemp milks • Canned seafood with bones (e.g., salmon and sardines) broccoli, turnip greens) |
1,000 mg |
Chloride |
• Acid-base balance |
• Celery |
3,400 mg |
Chromium |
• Insulin function • Protein, carbohydrate, and fat metabolism |
• Broccoli |
120 mcg |
Copper |
• Antioxidant formation |
• Chocolate and cocoa |
2 mg |
Iodine |
• Growth and development |
• Breads and cereals • Dairy products • Seafood • Seaweed • Turkey |
150 mcg |
Iron Nutrient of concern for young children, pregnant women, and women capable of becoming pregnant |
• Energy production |
• Beans and peas • Whole grain, enriched, and forti ed cereals and breads |
18 mg |
* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older.
http://www.fda.gov/nutritioneducation Minerals 1
Minerals (cont’d)
MINERAL |
WHAT IT DOES |
WHERE IS IT FOUND |
DAILY VALUE* |
Magnesium |
• Blood pressure regulation • Blood sugar regulation • Hormone secretion • Protein formation |
• Avocados |
400 mg |
Manganese |
• Carbohydrate, protein, and cholesterol metabolism • Cartilage and bone formation • Wound healing |
• Beans |
2 mg |
Molybdenum |
• Enzyme production |
• Beans and peas • Nuts |
75 mcg |
Phosphorus |
• Acid-base balance |
• Beans and peas • Dairy products • Meats • Seafood cereals and breads |
1,000 mg |
Potassium Nutrient of concern for most Americans |
• Blood pressure regulation • Carbohydrate metabolism • Fluid balance • Muscle contraction |
• Bananas orange, and tomato) • Milk • Oranges and orange juice |
3,500 mg |
Selenium |
• Antioxidant |
• Eggs |
70 mcg |
* The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older.
http://www.fda.gov/nutritioneducation Minerals 2
Minerals (cont’d)
MINERAL |
WHAT IT DOES |
WHERE IS IT FOUND |
DAILY VALUE* |
Sodium Nutrient to get less of |
• Acid-base balance |
• Breads and rolls packaged ham or turkey) and meat loaf) salad, and spaghetti with meat sauce) • Pizza • Poultry (fresh and processed) and submarine sandwiches) popcorn, and pretzels) • Soups |
2,400 mg |
Zinc |
• Growth and development • Immune function • Reproduction |
• Beans and peas • Beef • Poultry oysters) |
15 mg |