VITAMIN/MINERAL CHART

HEALTH PSYCHOLOGY
Vitamins Recommended
Health Benefits Vitamin Source
Minerals Daily Intake

Men: 750 mg
Useful for healthy eyes. Also
Carrots, Pumpkin, Women: 750 mg
benefits hair and skin. Strengthens
Vitamin A Spinach, Sweet Potato, Kids: 1000 IU (2 - 3
the immune system. Helps in
Mangoes, Dairy, Liver yrs) to 2000 IU (9 -
maintaining mucous membranes.
13 yrs)

Whole Grain Products,

Helps the body make optimum use Men: 1.18 mg
Sunflower Seeds,
of carbohydrates. Aids proper heart Women:0.85 mg
Vitamin B1 Oatmeal, Pine Nuts,
function, the nervous system, and Kids: 500 mcg (1 - 3
(Thiamine) Other Nuts, Lean Pork
enables good coordination of yrs) to 900 mcg (9 -
and other Meat forms,
muscles. 13 yrs)
Wheat Germ

Men: 1.75 mg
Regulates metabolism of
Fortified Breakfast Women: 1.27 mg
Vitamin B2 carbohydrates, fats, and proteins.
Cereals, Eggs, Milk, Kids: 0.5 mg (1 - 3
(Riboflavin) Also beneficial for eyes, and healthy
Almonds yrs) to 0.9 mg (9 -
growth of hair, nails and skin.
13 yrs)

Regulates metabolism of Beef, Chicken, Tuna,

Men: 19.3 mg
Vitamin B3 carbohydrates, fats and proteins. Liver, Peanut Butter,
Women: 14.0 mg
(Niacin) Aids normal brain function and Barley, Rice Bran, Wheat
Kids: 15.0 mg
maintains healthy nervous system. Bran, Rice

Regulates metabolism of
Vitamin B5 Egg Yolk, Legumes, Men: 2.5 mg
carbohydrates, fats and proteins,
(Pantothenic Brewer's Yeast, Whole Women: 2.5 mg
and makes fatty acids and
Acid) Grains, Organ Meats Kids: 2 - 4 mg
cholesterol.

Regulates the metabolism of amino Bananas, Brewer's Yeast,

Men: 1.8 mg
acids and carbohydrates. Aids Wheat Bran, Mackerel,
Vitamin B6 Women: 1.5 mg
healthy nervous system function, Walnuts, Brown Rice,
(Pyridoxine) Kids: 0.6 mg - 0.13
and in the production of red blood Sunflower Seeds, Liver,
mg
cells. Salmon, Tuna, Meat

Essential for DNA synthesis. Aids Men: 2 mcg

Mussels, Oyster, Oily
Vitamin B12 healthy nervous system function, Women: 2 mcg
Fish, Crab, Beef, Liver,
(Cobalamin) and helps in production of red blood Kids: 0.9 mg - 2.4
Offal, Egg
cells. mcg

Combined with vitamin B12, it Lentils, Chickpeas,

Men: 400 mcg
protects and develops the nervous Kidney Beans, Green
Women: 400 mcg
Folate system, and helps in the production Leafy Vegetables, Nuts,
Kids: 150 mcg - 300
of RNA and DNA. It produces red Oat Bran, Liver, Brewer's
mcg
blood cells for babies in the uterus. Yeast

Helps in collagen production. Also

Citrus Fruits, Guava,
important for healthy gums, bones,
Papaya, Kiwi, Green Men: 40 mg
cartilage, and blood vessels.
Vitamin C Leafy Vegetables, Women: 30 mg
Strengthens immune system, aids in
Broccoli, Capsicum, Red Kids: 15 mg - 45 mg
tissue repair, and in absorbing iron
Chillies
for the body.
 Dairy, Herrings, Tuna,
Essential to absorb calcium and Men: 5 mg
Fish Oils, Egg Yolk,
Vitamin D phosphorus to promote healthy Women: 5 mg
Sunflower Seeds,
bones and teeth. Kids: 5 mg
Sardines, Sunlight

Contains antioxidant properties. Safflower Oil, Peanut Oil,

Helps in healing of the skin and Peanut Butter, Sunflower Men: 10 mg
Vitamin E prevents scarring. It keeps the red Seed Oil, Sunflower Women: 10 mg
blood cells healthy, and protects cell Seeds, Almonds, Olive Kids: 6 mg - 11 mg
membranes. Oil

Men: 80 mcg
Enables blood clotting in case of Wheat Bran, Milk, Liver, Women: 80 mcg
Vitamin K
excessive bleeding. Green Leafy Vegetables Kids: 30 mcg - 40
mcg

Men: 800 - 1000

mg
Important for strong bones and
Women: 800 -
teeth. Helps in blood clotting, Dairy, Tofu, Fortified Soy Milk,
Calcium 1000 mg
regulating blood pressure and Sardines consumed with Bones
Kids: 500 mg (1 -
enzyme production.
3 yrs) - 1300 mg
(9 - 13 yrs)

Important component of Men: 6 mg

Fortified Cereals, Spinach and other
hemoglobin, enabling red blood Women: 6 mg
Iron Green Leafy Vegetables, Red Meat,
cells to carry oxygen throughout Kids: 7 mg -
Dried Fruits
the body. 15mg

Works with sodium and Men: 2.0 - 5.0

phosphorus to enable healthy mg
Yogurt, Eggs, Artichoke, Okra,
muscle and nerve function. Women: 2.0 - 5.0
Magnesium Dates, Rolled Oats, Wheat Germ,
Regulates calcium levels in the mg
Nuts, Seeds, Wheat Bran
body, and helps it to maintain Kids: 1.0 - 3.0
the bone structure. mg

Spinach, Potato, Sweet Potato, Men: 2000 mg

In combination with sodium,
regulates the fluid levels in the
Potassium
body, blood pressure, heartbeat
and nerve impulses.
Mango, Grapes, Banana, Litchi, Women: 2000
Watermelon, Dates, Grapefruit, mg
Bamboo Shoots, French Beans, Kids: 3000 mg (1
Pumpkin, Beef, Milk, Pork, Salmon, - 3 yrs) - 4500
Chicken, Sardines, Yogurt mg (9 - 13 yrs)

Along with Potassium, regulates Men: 500 mg

Table Salt, Seafood, Cheese, Eggs,
fluid and alkali levels in the Women: 500 mg
Sodium Beetroot, Artichokes, Beef, Yogurt,
body. Also enables healthy Kids/Infants: 120
Soy Milk
nerve and muscle function. mg

Helps in teeth and bone building

and maintenance. Also enables Men: 1200 mg
Dairy, Fish, Meat, Nuts, Seeds,
Phosphorus healthy muscle and nerve Women: 800 -
Wheat Bran
function, and allows for energy 1200 mg
release.

Zinc Strengthens immunity and the Avocado, Dates, Pomegranate, Men: 15 mg

healing process. Useful for Raspberries, Asparagus, Corn, Women: 12 mg
healthy skin, nails, eyes, growth Peas, Potatoes, Okra, Lima Beans, Kids: 10 - 15 mg
and sexual development, DNA Cashews, Oats, Rye, Wheat, Beef,
 and protein synthesis, and
Lamb, Turkey, Pork
enzyme activity.

Men:1.5 - 3.0 mg
Essential for healthy function of Women: 1.5 - 3.0
Seafood, Sesame Seeds, Liver,
Copper red blood cells and brain. Allows mg
Nuts
connective tissue synthesis. Kids: 0.5 - 1.0
mg

Men: 150 mcg

Important for thyroid hormone
Women: 150 mcg
Iodine regulation. Promotes growth Seafood, Iodized Salt
Kids: 70 - 150
and protein synthesis.
mcg

Extra Credit: What would be some possible deficiencies leading to abnormality for each
of the vitamins and minerals listed above?