Vitamin A:
- Function: Supports vision, immune system, and skin health.
- Sources: Sweet potatoes, carrots, spinach, pumpkin, beef liver, egg yolks.
- Recommended Daily Allowance (RDA): 700-900 mcg for men and 600-700 mcg for women.
Vitamin B1 (thiamin):
- Function: Helps the body convert food into energy.
- Sources: Whole grains, pork, fortified cereals, beans, nuts.
- RDA: 1.2 mg for men and 1.1 mg for women.
Vitamin B2 (riboflavin):
- Function: Supports energy production, growth, and development.
- Sources: Dairy products, eggs, leafy green vegetables, fortified cereals.
- RDA: 1.3 mg for men and 1.1 mg for women.
Vitamin B3 (niacin):
- Function: Supports energy production and nervous system function.
- Sources: Chicken, fish, peanuts, whole grains, potatoes.
- RDA: 16 mg for men and 14 mg for women.
Vitamin B5 (pantothenic acid):
- Function: Supports energy production and metabolism.
- Sources: Beef liver, mushrooms, avocados, sweet potatoes.
- RDA: 5 mg for both men and women.
Vitamin B6:
- Function: Helps the body make neurotransmitters and hemoglobin.
- Sources: Poultry, fish, potatoes, bananas, chickpeas.
- RDA: 1.3-1.7 mg for both men and women.
Vitamin B7 (biotin):
- Function: Supports metabolism and healthy skin, hair, and nails.
- Sources: Egg yolks, organ meats, nuts, sweet potatoes.
- RDA: 30 mcg for both men and women.
Vitamin B9 (folic acid):
- Function: Helps the body make DNA and supports fetal development.
- Sources: Leafy green vegetables, beans, citrus fruits, fortified cereals.
- RDA: 400 mcg for both men and women.
Vitamin B12:
- Function: Supports nervous system function and helps make DNA.
- Sources: Animal products, such as meat, fish, and dairy.
- RDA: 2.4 mcg for both men and women.
Vitamin C:
Calcium:
- Function: Helps build and maintain strong bones and teeth, supports muscle and nerve function, and aids in blood clotting.
- Sources: Dairy products, leafy green vegetables, fortified foods.
- Daily recommended intake: 1000-1300 mg per day.
Iron:
- Function: Helps carry oxygen in the blood, supports immune function, and aids in energy production.
- Sources: Red meat, poultry, seafood, beans, fortified cereals.
- Daily recommended intake: 8-18 mg per day.
Magnesium:
- Function: Supports muscle and nerve function, aids in energy production, and helps regulate blood pressure and blood sugar levels.
- Sources: Leafy green vegetables, nuts, whole grains, beans.
- Daily recommended intake: 310-420 mg per day for adults.
Phosphorus:
- Function: Helps build and maintain strong bones and teeth, supports energy production, and aids in protein synthesis.
- Sources: Dairy products, meat, poultry, fish, nuts.
- Daily recommended intake: 700 mg per day for adults.
Potassium:
- Function: Supports muscle and nerve function, helps regulate blood pressure and fluid balance, and aids in heart health.
- Sources: Fruits, vegetables, beans, dairy products.
- Daily recommended intake: 4700 mg per day for adults.
Sodium:
- Function: Helps regulate fluid balance and blood pressure, and aids in nerve and muscle function.
- Sources: Table salt, processed foods, some natural foods.
- Daily recommended intake: No more than 2300 mg per day for adults.
Zinc:
- Function: Supports immune function, aids in wound healing and protein synthesis, and helps maintain sense of taste and smell.
- Sources: Meat, seafood, beans, nuts, dairy products.
- Daily recommended intake: 8-11 mg per day for adults.
Iodine:
- Function: Essential for thyroid function and hormone production, which regulates metabolism and growth.
- Sources: Seafood, dairy products, fortified foods.
- Daily recommended intake: 150 mcg per day for adults.
Copper:
- Function: Supports immune function and aids in iron absorption and energy production.
- Sources: Seafood, nuts, seeds, whole grains, organ meats.
- Daily recommended intake: 900 mcg per day for adults.
Selenium: