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VITAMINS and MINERALS

A Comprehensive Reference Chart for Nutritional Information

Note: This guide is NOT intended to be used for diagnostic or prescriptive purposes. For any treatment of illness, please see your physician.

Fat soluble vitamins

VITAMINS	Benefits these Body Functions	RDA and Best Food Sources	Synergistic Nutrients	Deficiency Symptoms	Negative Interactions
Vitamin A and Beta Carotene	Growth, vision, healthy tissue-skin-hair, resistance to infection.	5000 IU - milk, butter, eggs, liver, leafy green and yellow vegetables.	Niacin, C, D, E. Zinc, pantothenic acid.	Night blindness, dry skin, itching, loss of sense of taste.	Alcohol, coffee, cortisone, mineral oil, nitrates.
Vitamin D	Bones, teeth, optimum calcium-phosphorus metabolism.	400 IU - milk, cod liver oil, tuna, salmon oil, eggs.	Vitamins A, C. Calcium, phosphorus	Soft bones & teeth, spontaneous fractures, bone curvature.	Mineral oil.
Vitamin E	Antioxidant. Protects cell membrane & tissues. Maintains circulatory system.	30 IU - vegetable oil, grains, wheat germ, lettuce.	Vitamins C, B12. Selenium, manganese.	Poor muscular & circulatory performance.	Air pollution, mineral oil, birth control pills.
Vitamin F (unsaturated fatty acids)	Influences skin, blood coagulation, cholesterol, glandular activity.	RDA not est. Vegetable oils, sunflower seeds.	Phosphorus, Vitamins A, C, D, E.	Acne, allergies, dry skin, brittle hair, eczema, brittle nails.	Radiation, x-ray therapy.
Vitamin K (Menadione)	Blood clotting (coagulation).	RDA not est. yogurt, molasses, green leafy vegetables, alfalfa.	Unknown	Diarrhea, increased tendency to hemorrhage.	Aspirin, antibiotics, mineral oil, rancid fat, x-ray therapy.

Water Soluble Vitamins

Water Soluble VITAMINS	Benefits these Body Functions	RDA and Best Food Sources	Synergistic Nutrients	Deficiency Symptoms	Negative Interactions
Vitamin B1 (Thiamin) B Complex Factor	Heart and cardiovascular system, growth, nervous system, energy, digestion.	1.5mg - cereals, fish, lean meat, liver, poultry, milk, pork.	B Complex, B12, C	Fatigue, poor appetite, pins and needles in legs, depression.	Alcohol, coffee, excessive sugar, tobacco. Physical and mental stress depletes B1
Vitamin B2 (Riboflavin) B Complex Factor	Healthy skin. Tissue repair. Antibody and red blood cell formation.	1.7mg - cereals, yeast, milk, eggs, lean meat, leafy green vegetables.	Vitamin A,C. Calcium and phosphorus.	Cracks at corners of mouth, sore tongue, light sensitivity.	Alcohol, coffee, sugar, tobacco. Physical and mental stress depletes B2
Niacin (Nianicinamide) B Complex Factor	Healthy skin. Nervous system, cell metabolism. Converts food to energy	1.8mg - cereals, yeast, lean meat, liver, eggs.	B Complex, B1, B2, B6. Trypophan.	Weakness, skin rash, memory loss, irritability, insomnia.	Alcohol, coffee, sugar, antibiotics. Physical and mental stress depletes Niacin
Vitamin B6 (Pyridoxine) B Complex Factor	Healthy red blood cells, gums, teeth, blood vessels, nervous system.	2.0mg - cereals, wheat germ, yeast, meat bananas, vegetables.	Vitamin C. Biotin, pantothenic acid, niacin, magnesium.	Fatigue, anemia, nerve dysfunction, irritability.	Alcohol, coffee, sugar, tobacco, birth control pills. Physical and mental stress depletes B6
Vitamin B12 (Cyanocobalamin) B Complex Factor	Development of red blood cells, nervous system maintenance, growth.	3.0mcg - fish, lean meat, liver, milk.	Vitamin A, B1, B6, folic acid, niacin, biotin, pantothenic acid.	Anemia, weakness, fatigue, red sore tongue, nerve degeneration.	Alcohol, coffee, tobacco. Calcium deficiency.
Biotin (Vitamin H) B Complex Factor	Skin, circulatory system. Metabolism of carbohydrates, proteins, fats.	200mcg - egg yolk, green leafy vegetables, milk liver, kidneys.	Vitamin A, B2, B6, Niacin	Non-specific skin rash.	Alcohol, coffee, raw egg white, antibiotics.
Vitamin C (Ascorbic Acid)	Wound healing, immune system. Maintenance of healthy gums, skin, and blood.	60mg - citrus fruits, berries, cabbage, vegetables, tomatoes.	Vitamin A, B6. Pantothenic acid, zinc.	Bruise easily, aching joints, slow wound healing, tooth/gum defects.	Antibiotics, aspirin, stress, cortisone. Physical and mental stress depletes Vitamin C.
Folic Acid (Folacin, Folate) B Complex Factor	Production of red blood cells, tissue cells. Normal growth. Intestinal tract.	400mcg - yeast, leafy green vegetables, meats.	Vitamin C, B6, B12, Niacin.	Anemia, intestinal problems, pale tongue.	Alcohol, oral contraceptives, tobacco, sulfa drugs. Physical & mental stress.
Pantothenic Acid B Complex Factor	Helps convert fats, carbohydrates, proteins, into energy. Immune system.	7mg - most plant and animal food.	Folic acid Biotin, B Complex.	Weakness, depression, decreased resistance to infection.	Alcohol, coffee. Physical and mental stress.
Choline B Complex Factor	Nerve transmission. Regulates liver & gallbladder. Cell membrane structure.	No RDA est. Yeast, eggs, fish, soy, lecithin, wheat germ, organ meats.	Vitamin A, inositol, Folic acid, B Complex.	Growth problems. Impaired liver and kidney functions.	Alcohol, coffee, sugar.
Inositol B Complex Factor	Fat & cholesterol metabolism. Nerve function.	No RDA est. Molasses, yeast, lecithin, fruits, meat, milk, nuts.	Choline, B12, B Complex.	Hair loss, constipation, eye abnormalities, high cholesterol.	Alcohol, coffee.
Para-Aminobenzoic Acid (PABA) B Complex Factor	Blood cell formation, pigmentation of skin and may help restore color to gray hair.	No RDA est. Molasses, eggs, liver, milk, rice, yeast, wheat germ, bran.	B Complex, Folic acid, Vitamin C.	Constipation, depression, fatigue headaches, irritability.	Alcohol, coffee, sulfa drugs.
Vitamin P (Bioflavinoids)	Blood vessel wall maintenance, healthy capillaries and veins.	No RDA est. Skin and pulp of fruits, especially citrus fruits.	Vitamin C.	Bleeding gums, colds, eczema.	Antibiotics, aspirin, tobacco, Cortisone drugs.

Minerals

MINERALS	Benefits these Body Functions	RDA and Best Food Sources	Synergistic Nutrients	Deficiency Symptoms	Negative Interactions
Calcium	Bone & tooth development & maintenance. Muscle contraction. Nerve transmission.	800-1000mg - Milk, cheese, green vegetables	Vitamin A, C, D. Phosphorus.	Heart palpitations, muscle cramps, tooth/bone weakening.	Excess saturated fat in diet.
Chromium	Carbohydrate metabolism, energy production & optimum utilization of glucose.	50-200mcg - Yeast, whole grains, vegetable oils.	Unknown.	Poor glucose tolerance. Low blood sugar levels.	Excess iron.
Copper	Enzyme function. Hemoglobin production.	2-3mg - nuts, seeds, organ meats, raisins.	Iron, zinc, cobalt.	Anemia, fatigue, weakness, bone fragility.	Exhaust fumes. Cadmium.
Iodine	Production of thyroid hormone. Regulates metabolism.	150mcg - Seafood, kelp, iodized salt.	Unknown	Enlarged thyroid gland in neck.
Iron	Transport of oxygen to tissues. Enzyme functions.	10-18mg - whole grain cereals, nuts, green vegetables.	B6, C, B12, Folic acid. Fiber increases absorption.	Fatigue, weakness from anemia, brittle fingernails.	Excess saturated fat or protein in diet.
Magnesium	Enzyme activity. Health of heart arteries. Protein production. Nerve function.	300-400mg - Whole grains, seafood, green vegetables.	Vitamin B6, C. Calcium, Phosphorus.	Growth failure. Leg cramps, nervousness, confusion, easily angered.	Excess iron
Manganese	Enzyme activity in reproduction, growth, fat metabolism.	2.5-5mg - Whole grains, eggs, nuts, green vegetables.	Unknown.	Poor growth. Reproductive and coordination abnormalities.	Alcohol, coffee, cortisone, diuretics, excess sugar.
Phosphorus	Bone/tooth formation. Muscle contraction, kidney function, nerve & muscle activity.	800-1200mg - Eggs, fish, meat, poultry, grains, cheese.	Vitamin A, D. Iron, Calcium, Magnesium, manganese.	Continuous thirst, dry skin, general weakness, weak reflexes.	Alcohol, phytic acid, oral contraceptives.
Potassium	pH balance of blood. Body-water balance. Nerve and muscle function.	99mg - Dates, raisins, figs, peaches sunflower seeds.	Sodium	Irregular heartbeat, muscular weakness. Build-up of lactic acid.	Mercury, cadmium.
Selenium	Antioxidant (with Vit. E). Protects cell membrane and internal structures.	50-200mcg - Whole grains, seafood, eggs, meat, brown rice.	Vitamin E.	Anemia, heart muscle enlargement, irregular heartbeat.	Coffee, excess zinc or copper.
Zinc	Wound healing. Male hormone production. Reproductive organ development & growth.	15mg - Yeast, whole grains, liver, sunflower seeds.	Vitamin A, C. Vitamin D increases absorption. Calcium, Phosphorus.	Loss of sense of taste, poor growth & wound healing.

Other Basic Nutritional Factors

Factors	Function	Sources	RDA
Protein (Amino Acids)	Provides amino acids needed to build, repair, and maintain body tissues; fights infection; as an enzyme assists with chemical reactions; as a hormone regulates body functions; may also be used for energy or converted to body fat. Each amino acid has specific functions.	Meats, fish, poultry, milk, cheese and eggs are some of the best sources since they contain all essential amino acids, i.e. those the body cannot make. Vegetable protein (dried beans and peas, wheat, oats and brown rice) must be combined with complementary protein to provide missing essential amino acids. Small amounts of milk or cheese are very efficient in increasing the quality of vegetable proteins.	44gm
Carbohydrates	Provide energy sources for the brain, nervous system and muscles. Those not used immediately by the body are stored as fat. If the body does not get enough carbohydrates to supply its energy needs, the body burns dietary or body fat and protein for energy, thus robbing the body for protein it needs for repair and maintenance.	There are two types of carbohydrates: simple and complex. Complex are found in starches, i.e. potatoes, rice cereals, legumes and some vegetables. Simple are found in the sugars, i.e. table sugars, products made with table sugars, and the natural simple sugars of fruit. Both contain the same number of calories per ounce, but foods containing complex carbohydrates carry a greater variety of minerals and vitamins. They also are excellent sources of dietary fiber that assist the body's digestive tract to function in a healthy manner.	No Specific amount recommended
Fats	These are nutrients that are often misunderstood, but which fulfil unique body functions. Provide a concentrated energy source; source of linoleic acid essential to the body, that isn't made by the body; aid in the absorbtion of fat-soluble vitamins; carry the flavor of foods; help maintain body temperature.	Nuts, peanut-butter, whole-milk products, meats, fish poultry, eggs and some fruits such as olives and avocados. Richest sources of linoleic acid are vegetable oils, including corn, safflower, soybean, and sunflower or maggarines and salad dressings made of these oils.	No Specific amount recommended