©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”
VITAMINS, MINERALS AND THEIR FUNCTIONS TABLE
▲The nutrient and energy standards known as the RDA are currently being revised. The new recommendations are called Dietary Reference Intakes (DRI). The following chart provides the most updated goals for nutrient intake available for males and females between 31 - 50. For information about other ages, or special populations such as pregnancy or lactation, please go to www.nal.usda.gov. Nutrient FAT-SOLUBLE VITAMINS Vitamin A Retinol, beta-carotene and various other carotenoids RDA or DRI RDA Males: 1000 ug RE Females: 800 UG RE Functions in the Body/Benefits Helps maintain good vision (necessary for night vision), resistance to infections, and supports growth and repair of body tissues. Also maintains integrity of white and red blood cells, assists in immune reactions, helps maintain the stability of cell membranes. Member of a large and cooperative bone-making and bone maintenance team. Regulates absorption of calcium and phosphorus for bone health. Fat-soluble antioxidant. Helps maintain cell membranes, red blood cell integrity, protects vitamin A and fatty acids from oxidation. Helps make factors that promote blood clotting. Dietary Sources Milk, eggs, meat, fish liver oils. Beta-carotene and other carotenoids are found in: Green leafy vegetables - kale, spinach, broccoli, collard greens, parsley, turnip greens, escarole. Yellow vegetables carrots, sweet potatoes, winter squash, pumpkin. Yellow and orange fruits - mango, cantaloupe, papaya, and apricots. Formed in skin when exposed to sunlight. Also found in dairy products, egg yolk, fish liver oils, tuna, mackerel, herring, sardines, oysters, yeast. Found primarily in plant oils, green, leafy vegetables, wheat germ, whole grains, egg yolk, nuts, seeds, and liver. Bacterial synthesis in the digestive tract. Diet generally supplies remaining need. Green, leafy vegetables, cabbage-type vegetables and milk.
Vitamin D Cholecal-ciferol, ergocalciferol Vitamin E Tocopherol, Tocotrienols Vitamin K
DRI Males: 5.0 ug Females: 5.0 ug RDA Males: 10 mg α -TE Females: 8 mg α -TE RDA Males: 80 ug Females: 65 ug
WATER-SOLUBLE VITAMINS Vitamin B1 Thiamine
DRI Males: 1.2 mg Females: 1.1 mg
Vitamin B2 Riboflavin Vitamin B3 Niacin, nicotinic acid, niacinamide Vitamin B5 Pantothenic Acid Vitamin B6 Pyridoxine, pyridoxal, other forms Vitamin B12 Cobalamin Biotin
DRI Males: 1.3 mg Females: 1.1 mg DRI Males: 16 mg NE Females: 14 mg NE DRI Males: 5.0 mg Females: 5.0 mg DRI Males: 1.3 mg Females: 1.3 mg DRI Males: 2.4 ug Females: 2.4 ug DRI Males: 30 ug Females: 30 ug
Helps metabolize carbohydrates, maintain appetite and normal digestion. Part of a coenzyme used in energy metabolism. Supports normal appetite and nervous system function. Part of coenzymes used in energy metabolism, supports normal vision and skin health. Part of a coenzyme used in energy metabolism, supports health of skin, nervous system and digestive system. High (pharmacological) doses may help manage cholesterol. Part of Coenzyme A, which is used in energy metabolism Part of a coenzyme that helps the body synthesize nonessential amino acids. Significant role in protein metabolism. Part of coenzymes used in new cell synthesis; helps to maintain nerve cells. Part of a coenzyme used in energy metabolism, fat synthesis, amino acid metabolism and glycogen synthesis.
Found in many foods: whole grain cereals, legumes, beans, nuts, brewer's yeast, wheat germ, pork, ham, and liver.
Milk, yogurt, other dairy, meat, leafy greens, whole grains. Tuna, dairy, meat, whole grains, nuts and all protein containing foods.
Widespread in foods. Green leafy vegetables, meats, fish, poultry, shellfish, legumes, fruits, whole grains. Animal products (meat, fish, poultry, shellfish, eggs, cheese, milk). Widespread in foods.
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©2007, Biscontini: ”Alive & Well: Millennium Nutrition,”...
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