Nutrition: U.S. Vitamins Minerals RDA

VITAMINS
Fat Soluble	U.S RDA	Biological Functions	Food Sources
A	5000 IU	Maintenance of healthy skin, eyes, bones, hair and teeth. Night-vision. Promotes the growth and health of all body cells and tissues. Protects against infection by keeping healthy the skin and tissues in the mouth, stomach, intestines and respiratory and uro-genital tract.	Liver, fish oil, eggs; Fortified milk; red, yellow & orange fruits & vegetables, many dark-green, leafy vegetables.
Beta Carotene	-	Beta Carotene is an antioxidant and can be converted by the body to vitamin A as needed.	Liver, fish oil, eggs; Fortified milk; red, yellow & orange fruits & vegetables, many dark-green, leafy vegetables.
D	400 IU	Assists in the absorption and metabolism of calcium and phosphorus for strong bones and teeth.	Sunlight or ultraviolet light on the skin. Cheese, eggs, some fish (such as salmon and sardines), fortified milk, breakfast cereals and margarine.
E	30 IU	As an antioxidant, helps protect cell membranes, lipoproteins, fats and Vitamin A from destructive oxidation. Helps protect red blood cells.	Vegetable oils & margarine, salad dressing & other foods made from vegetable oils; nuts, seeds, wheat germ, leafy-green vegetables.
K	-	Needed for proper blood clotting.	Intestinal bacteria produce some of the vitamin K you need. Green leafy vegetables: kale, parsley, spinach and broccoli. Smaller amounts in milk & other dairy products, meat, eggs, cereal, fruits and other vegetables.
Water Soluble	U.S RDA	Biological Functions	Food Sources
C	60 mg	Antioxidant. Produces the connective tissue collagen, forms & repairs red blood cells, bones and other tissues, keeps capillary walls & blood vessels firm. Helps absorb iron from plant sources. Protects against bruising, maintains healthy gums and heals cuts and wounds. Protects from infection by keeping the immune system healthy.	Citrus fruits plus others including berries and melons; Vegetables, including peppers, many dark-green leafy vegetables, potatoes and tomatoes.
P Bioflavonoids	-	Absorption of vitamin C and protect the multifunctional vitamin C molecule from oxidation, thereby improving and prolonging its functioning. Therefore, the bioflavonoids are indirectly, and possibly directly, involved in maintaining the health of the collagen that holds the cells together by forming the basement membranes of cells, tissues, and cartilage.	Citrus fruits: lemons, grapefruits, oranges, and to a lesser extent limes. Rose hips, apricots, cherries, grapes, black currants, plums, blackberries, and papayas. Green pepper, broccoli, and tomatoes.
B-1 Thiamine	1.5 mg	Releases energy from foods. Needed for normal appetite and for functioning of nervous system.	Whole-grain and enriched grain products, such as bread, rice, pasta, tortillas, fortified breakfast cereals, pork, liver and other organ meats.
B-2 Riboflavin	1.7 mg	Releases energy from foods. Necessary for healthy skin and eyes.	Milk and other dairy products, enriched bread, cereal and other grain products; eggs, meat, green leafy vegetables, nuts, liver, kidney and heart.
B-3 Niacin	20 mg	Releases energy from foods. Aids in maintenance of skin, nervous system and proper mental functioning.	Some niacin is produced in the body. Foods high in protein, such as poultry, fish, beef, peanut butter and legumes, are also usually good sources.
B-5 Pantothenic Acid	10 mg	Releases energy from foods. Involved in synthesis of acetylcholine, an excitatory neurotransmitter. Needed for normal functioning of the adrenal glands.	Meat, poultry, fish, whole-grain cereals & legumes. Milk, vegetables and fruits also contain varying amounts.
B-6	2 mg	Releases energy from foods. Protein and fat metabolism. Essential for function of red blood cells and hemoglobin synthesis. Helps convert tryptophan (an amino acid) into niacin and serotonin (a brain chemical). Helps produce other body chemicals such as insulin, hemoglobin and antibodies to fight infection.	Chicken, fish, pork, liver, kidney, whole grains, nuts and legumes.
B-12 Cobalamin	6 mcg	Prevents pernicious anemia. Works with folate to make red blood cells. Helps the body use fatty acids and some amino acids. Necessary for healthy nervous system. Involved in synthesis of genetic material (DNA).	Animal products and some fortified foods.
Biotin	300 mcg	Releases energy from foods. Metabolism of amino acids. Needed for normal hair production and growth.	Eggs, liver, yeast breads and cereals.
Folic Acid	400 mcg	Necessary for proper red blood cell formation. Plays a role in the metabolism of fats, amino acids, DNA and RNA. Needed for proper cell division and protein synthesis.	Leafy vegetables, orange juice and some fruits; legumes, liver, yeast breads, wheat germ and some fortified cereals.
Choline	-	As a lipotropic nutrient, prevents fat accumulation in the liver. Very important in controlling fat & cholesterol buildup in the body; Precursor to acetylcholine, a major neurotransmitter in the brain, helps improve memory.	Liver, cauliflower, soybeans, spinach, lettuce, nuts, eggs and wheat germ.
Inositol	-	Involved in calcium mobilization.	Whole, unprocessed grains, citrus fruits (except lemons), cantaloupe, brewer’s yeast, unrefined molasses, and liver. Wheat germ, lima beans, raisins, peanuts, cabbage & some nuts. Lecithin.
PABA	-	Nourishment to hair & skin. Used as a sunscreen. Metabolism and utilization of amino acids and is supportive of blood cells, particularly the red blood cells. PABA supports folic acid production by the intestinal bacteria.	Liver, brewer’s yeast, wheat germ, whole grains, rice, eggs, and molasses. Stored in body tissues and synthesized by the natural bacteria flora in the intestines.