Required Nutrients

Vitamin A: Also called Retinol

What does it do for your body?
It keeps eyes, skin, and teeth healthy.  It also protects against infections.

Where do you find it?
This vitamin is found in animal products such as cheese, milk, yogurt, meat, eggs and can also be present in a different form (Beta-carotene) which can be found in dark leafy vegetables, sweet potatoes, apricots, etc.  The rule of thumb is the brighter the color of fruit or vegetable, the better the chances of having beta-carotene.

Recommended Dosage:   700 micrograms per day

Warning: Vitamin A can be toxic in large amounts.  Be cautious of dosages larger than 2,800 micrograms.


Vitamin B6: Also called Pyroxidine

What does it do for your body?
It helps in the formation of red blood cells, helps in the creation of antibodies that fight infections in the body, and also maintains normal nerve functioning.

Where do you find it?
Beans, nuts, eggs, fish, meat, whole grains, and other fortified breads and cereals

Recommended Dosage:  1.2-1.3 milligrams/day based on age


Vitamin B12: Also called Cobalamin

What does it do for your body?
It helps in the formation of red blood cells, manages the central nervous system, and helps in metabolism.

Where do you find it?
This vitamin is found only in animal products, and you can find it in milk, cheese, eggs, meat, and fish.  Vegans may need to consult with their doctor if unable to find reliable sources of vitamin B12.

Recommended Dosage:  2.4 micrograms/day

 
Vitamin C: Also called Absorbic Acid

What does it do for your body?
It helps the body’s immune system, aids in the healing of cuts and other wounds, keep teeth and gums healthy, helps maintain normal connective tissue and aids in the absorption of iron.

Where do you find it?
Citrus fruits like lemons and oranges, broccoli, tomatoes, fortified fruit juices, and dark green vegetables

Recommended Dosage:  65-75 milligrams/day

Note:  Smokers need to add 34 mg to the recommended dosage, because Vitamin C is metabolized more quickly from their bodies.


Vitamin D: Also called the "Sunshine Vitamin"

What does it do for your body?
It is used in the absorption of calcium, and therefore helps in the development of strong teeth and bones.

Where do you find it?
Fortified milk, dairy products, cereals, and breads

Recommended Dosage: 5 micrograms/day (no more than 50 micrograms/day)

Warning: A minimal amount of this vitamin may cause rickets or “soft bones,” and a large dose of this vitamin can cause serious health problems with your heart and lungs.

 
Vitamin E

What does it do for your body?
It helps in the formation of red blood cells.  It is also an antioxidant that helps in DNA repair, immune function, and various metabolic processes.

Where do you find it?
Nuts, broccoli, spinach, kiwi, mango, soybean oil, and corn oil

Recommended Dosage: 15 milligrams/day


Folic Acid/Folate: Also called Vitamin B9

What does it do for your body?
It helps in the breakdown of proteins.  It is necessary for red cell production and the synthesis of DNA.  It also promotes tissue growth.

Where do you find it?
Green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts

Recommended Dosage:  400 micrograms/day *All women who are capable of getting pregnant should consume this amount every day to reduce the chances of neural tube defects in offspring.


Niacin: (Also called Vitamin B3)

What does it do for your body?
It helps convert food to energy in the body as well as aids the digestive and circulatory systems.

Where do you find it?
Nuts, some legumes, fish, eggs, poultry, and dairy products.

Recommended Dosage: 14 milligrams/day


Riboflavin: (Also called Vitamin B2)

What does it do for your body? 
This vitamin helps release energy from carbohydrates (bread and pasta) as well as aids in red blood cell production.

Where do you find it? 
Nuts, legumes, eggs, some meats, and dairy products.

Recommended Dosage:
1.0-1.1 milligrams/day


Thiamin: (Also called Vitamin B1)

What does it do for your body? 
It helps with the functioning of muscles and the central nervous system.  It is also used to release energy from carbohydrates.

Where do you find it?
Peas, beans, fish, some meats, dairy products, and whole grains including whole grain pasta.

Recommended Dosage: 1.0-1.1 milligrams/day

 
Calcium

What does it do for your body?
It is used to build strong teeth and bones.  It also is used by the circulatory system and helps in the functioning of muscles like the heart.

Where do you find it?
It's found in dairy products such as milk, cheese, and yogurt.  It is also found in sardines or salmon with bones.  Spinach is also a good source of Calcium. Again, vegans may need to consult with their doctor if unable to find reliable sources of Calcium.

Recommended Dosage: 1,000 milligrams/day


Iron

What does it do for your body?
It is used by your red blood cells to carry oxygen to all the different parts of your body.

Where do you find it?
Most meats (fish, chicken, beef, shellfish), dried beans, dark leafy vegetables, eggs, and whole grains

Recommended Dosage: 15-18 milligrams/day


Magnesium

What does it do for your body?
It works with calcium to keep bones and teeth strong.  It also helps in the functioning of the muscles and the central nervous system.

Where do you find it?
Dark leafy vegetables, nuts, and fruits

Recommended Dosage: 330 milligrams/day


Selenium

What does it do for your body?
It protects the body’s cells and helps the immune system function correctly.

Where do you find it?
Vegetables and fruits, fish, shellfish, and bread

Recommended Dosage: 55 micrograms/day

 
Zinc

What does it do for your body?
It works to promote a healthy immune system, works in DNA synthesis, and encourages normal growth during childhood.

Where do you find it?
Beans, nuts, oysters, seafood, most meats, bread, and dairy products.

Recommended Dosage: 8-9 milligrams/day


Sources:
Disclaimer:  This information is meant for educational purposes only and cannot replace medical advice.  Contact your doctor about any concerns you have.