Micronutrients Guide - Facts and Information for Vitamins and Minerals

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Micronutrients

Called micronutrients because they are needed only in minuscule amounts, these substances are the “magic wands” that enable the body to produce enzymes, hormones and other substances essential for proper growth and development. As tiny as the amounts are, however, the consequences of their absence are severe. Iodine, vitamin A and iron are most important in global public health terms; their lack represents a major threat to the health and development of populations the world over, particularly children and pregnant women in low-income countries.

Vitamins
Vitamins are organic compounds not manufactured by the body other than proteins, carbohydrates and fats that are required for growth, maintenance and repair. Vitamins require no digestion and are absorbed directly into the blood stream. The thirteen vitamins identified are divided into two groups, fat-soluble and water-soluble. The fat-soluble vitamins, which include A, D, E, and K are stored in the liver and in body fat. Mega doses of fat-soluble vitamins can produce a toxic effect in the liver and can accumulate in the tissues. Symptoms of toxicity are bone and joint pain, blurred vision, dry skin, and hair and weight loss. The body does not store water-soluble vitamins. The kidneys excrete excess or Mega doses of these vitamins. However, toxicity has been reported with A, niacin, C, D and B6. Recommended Daily Allowances (RDA) are currently being revised.

Fat Soluble Vitamins

Fat Soluble Vitamins	RDR	Purpose	Sources
A	1,000 mcg	Vision, skin, hair, growth, mucous membranes	Egg yolk, milk, butter, yellow and dark green vegetables, yellow-orange fruits
D	5 mg	Bone and tooth structure, needed to absorb calcium	Sunshine, milk, eggs, fish
E	10 mg	Red Blood Cells, muscles	Whole grains, oils, fruits, green leafy vegetables
K	80 mcg	Blood Clotting, bone growth	Eggs, green leafy vegetables, cauliflower, tomatoes

Water Soluble Vitamins

Water Soluble Vitamins	RDR	Purpose	Sources
C	60 mg	Strengthens blood vessel walls, antihistamine, builds collagen	Citrus, tomatoes, broccoli, potatoes, green peppers, cabbage, strawberries
B1 - Thiamin	1.5 mg	Appetite, digestion, nerve function, carb metabolization	Pork, legumes, whole grains, wheat germ, nuts
B2 - Riboflavin	1.7 mg	Fat, protein and carbohydrate metabolism, mucous membrane	Milk, dairy, whole grain, eggs, fish, green leafy vegetables
B3 - Niacin	19 mg	Appetite, lowers cholesterol, fat, protein and carb metabolism	Meat, fish, poultry, eggs, peanuts, legumes, grains
B6 - Pyridoxine	2 mg	Serotonin (mood regulation), protein metabolism	Meat, poultry, fish, grains, bran, wheat germ, egg yolk, legumes, green leafy vegetables
B12 Cobalamin	2 mcg	Red blood cells, genetic material production, new tissue	Meat, poultry, fish, dairy
Folic Acid	200 mcg	Red blood cells, genetic material production	Meat, eggs, fish, green vegetables, beans, asparagus, yeast
Pantothenic Acid	7 mg	Adrenal function, food metabolization, nerve function	Whole grains, eggs, vegetables, meats
Biotin	100 mcg	Metabolization of glucose	Egg yolk, milk, legumes, peanuts, bananas

Minerals
Minerals, in contrast to vitamins, are inorganic. Minerals also require no digestion. Some minerals are stored in the liver. It is important not to consume Mega doses of minerals on a regular basis above those amounts recommended.

Minerals are divided into two groups, major and trace minerals. Major minerals are those that are required by the body in quantities greater than 100 mg per day and include Calcium, Magnesium, Phosphorous, Chloride and Sodium. Trace minerals are those that are required by the body in quantities less than 100 mg per day. Trace minerals are Iron, Copper, Zinc, Iodine and Selenium. The following table includes recommended daily allowance.

Essential Minerals

Essential Minerals	RDR	Purpose	Source
Calcium	800 mg	Blood clotting, Bones, Muscles, Nerves	Milk products, Broccoli
Phosphorus	750 mg	Muscles, Nerves, Energy production, Bones	Cereal, Meat, Fish, Legumes, Dairy
Potassium*	2000 mg	Energy, Hair, Skin, Nails, Heart rhythm, muscle contraction, regulation of body fluids	Citrus, Bananas, fish, poultry, dairy
Magnesium*	350 mg	Bone growth, protein and energy production	Egg yolks, dark leafy greens
Sodium*	500 mg	Muscle and nerve function, body fluid balance	Meat, Milk products, fish, salt
Chloride	750 mg	Aids digestion, maintains body fluid balance	Salt
Zinc	15 mg	Insulin production, male prostate function, digestion, metabolism	Shellfish, eggs, meat
Iron	10 mg	Hemoglobin (Blood Oxygen transport), Myoglobin (Muscle Oxygen storage)	Meat, Fish
Chloride*	750 mg	Muscle and nerve function, acid-base balance, digestion	Meat, Milk products, Fish
Fluoride	4 mg	Hardens bones and teeth	Coffee, tea, spinach, gelatin, onion
Iodine	150 mcg	Proper thyroid function	Water, Iodized salt
Copper	3 mg	Red blood cells, connective tissue, nerve fibers	Shellfish, grains, nuts, chocolate
Chromium	200 mcg	Carbohydrate metabolism	Vegetables, grains, Brewer's Yeast
Molybdenum	250 mcg	Nitrogen metabolism	Grains, vegetables
Selenium	70 mcg	Works with Vitamin E to protect cells	Grains, meats, fish, poultry

*Electrolytes provide the proper electrical charge within the body fluids for the transmission of nerve impulses, muscle contraction, and proper body fluid levels and acid-base fluid balance.

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