DefMetalLifter
05-16-2014, 03:38 PM
Vitamins and minerals – what do they do?
887
Recommended daily amounts (RDAs)Micro vs milliCheck the letters after the RDA carefully.
One microgram (mcg or µg) is a thousand times smaller than a milligram (mg).
Throughout this factsheet the recommended daily amount (RDA) refers to the EU guidance that is used for nutrition tables on food products.
Nutritional requirements are often slightly different for young children, adolescents, and during pregnancy and breastfeeding.
Ask your doctor or pharmacist if you are concerned about your vitamin intake.
Vitamins
<tbody style="padding: 0px; margin: 0px;">
Vitamin A (retinol) properties
Good for
Eyesight, growth, appetite and taste.
Signs of deficiency
Night-blindness
RDA
800 micrograms
Good sources
Liver, cod liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products and yellow fruits.
Poisoning
This vitamin is fat-soluble and so is stored in the body for a long time, especially in pregnancy. An overdose may be dangerous.
Destroyed by
Fatty acids.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin B1 (thiamine) properties
Good for
Nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues.
Signs of deficiency
Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss of appetite, exhaustion and weakened powers of concentration.
RDA
1.1 mg
Good sources
Liver, yeast, egg yolk, cereal, red meat,nuts and wheatgerm.
Poisoning
No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by
High temperatures, alcohol and coffee.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin B2 (riboflavin) properties
Good for
Growth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, fat and carbohydrates.
Signs of deficiency
Itchy irritated eyes, itchy mucous membranes (nose, mouth, throat) and cracked corners of lips.
RDA
1.4 mg
Good sources
Milk, liver, yeast, cheese, green leafy vegetables, fish.
Poisoning
No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by
Alcohol and light (this is why milk-cartons are better than bottles).
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin B6 (pyridoxine) properties
Good for
Preventing skin conditions, nerve problems, helps the body absorb protein and carbohydrate.
Signs of deficiency
Skin inflammation.
RDA
1.4 mg – women taking the contraceptive pill may need more.
Good sources
Fish, bananas, chicken, pork, wholegrains and dried beans.
Poisoning
May cause nerve problems in large doses. Evidence is conflicting about the maximum safe dose, so get medical advice before exceeding the RDA.
Destroyed by
The contraceptive pill, roasted or boiled food, alcohol and oestrogen (the female hormone).
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin B12 (cobalamin) properties
Good for
Making red blood and the formation of the nerves.
Signs of deficiency
Tiredness and fatigue, tingling and numbness in hands/feet, memory problems and anaemia.
RDA
2.5 microgram
Good sources
Eggs, shellfish, poultry, meat,liver, milk, cheese and fortified cereal.
Poisoning
No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by
Water, sunlight, alcohol, oestrogen and sleeping pills.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin C (ascorbic acid) properties
Good for
Immune defence system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan and preventing scurvy.
Signs of deficiency
Tiredness, bleeding gums and slow-healing wounds.
RDA
80 mg
Good sources
Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables and peppers.
Poisoning
Large doses can cause diarrhoea and nausea, eg 2g/day . Some scientists have argued that 1000-5000mg per day may damage your DNA.
Destroyed by
Boiling food, light, smoking and heat.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin D properties
Good for
Strong bones and teeth.
Signs of deficiency
Unhealthy teeth, osteomalacia (causes weakening of bones), rickets in children.
RDA
5 micrograms
Good sources
Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), cod liver oil, sardines, herring, salmon, tuna, milk and milk products.
Poisoning
This vitamin is fat-soluble so can accumulate in the body. Overdoses are dangerous, but there is wide variability in the toxic level, eg 400IU for children.
Destroyed by
Mineral oil.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin E (tocopherol) properties
Good for
Fighting toxins – vitamin E is a powerful antioxidant.
Signs of deficiency
Weak muscles and fertility problems.
RDA
10 mg
Good sources
Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products and eggs.
Poisoning
Potential effect with warfarin increasing risk of bleeding, more than 400IU/day can increase risk of heart failure and death in long term illness.
Destroyed by
Heat, oxygen, frost, iron and chlorine.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Folic acid properties
Good for
Production of red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip.
Signs of deficiency
Tiredness due to anaemia and red tongue.
RDA
200 micrograms. Women planning to conceive should take a daily supplement of 400mcg, continued for the first 12 weeks of pregnancy.
Good sources
Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye and wholewheat and green leafy vegetables.
Poisoning
No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by
Water, sunlight and heat.
</tbody>
Minerals
<tbody style="padding: 0px; margin: 0px;">
Calcium
Good for
Strong bones and teeth, nerve function, muscle contraction, blood clotting.
Signs of deficiency
Poor teeth and brittle bones.
RDA
800 mg
Good sources
Milk, cheese, butter, yoghurt and green leafy vegetables.
Poisoning
High doses can lead to headaches, stomach pain, high blood pressure and diarrhoea. Excess calcium can be deposited as kidney and gall bladder stones. It has been linked to an increased risk for heart attack in recent research.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Iron
Good for
Red blood cells and muscle function, white blood cells and the immune system.
Signs of deficiency
Tiredness, irritability, difficulties concentrating.
RDA
14 mg
Good sources
Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, wholegrains and wholewheat.
Poisoning
Iron is stored in the body and high doses (over 17mg) can lead to constipation, vomiting, nausea and diarrhoea. Very high doses can be fatal.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Magnesium
Good for
Converting energy from food, cell repair, building strong bones, teeth and muscles and regulating body temperature.
Signs of deficiency
Muscle spasms, and has been associated with heart disease, diabetes, high blood pressure and weak bones.
RDA
375 mg
Good sources
Green leafy vegetables, wholegrains and nuts.
Poisoning
High doses can cause diarrhoea.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Zinc
Good for
Immune system, the breakdown of protein, fat and carbohydrate.
Signs of deficiency
Lesions on skin, eyes and in throat, loss of taste and smell, hair loss, diarrhoea, slow healing of wounds and growth problems in children.
RDA
10 mg
Good sources
Meat, shellfish, milk brown rice and wholegrains.
Poisoning
High doses can lead to stomach cramps, nausea and vomiting, 100mg a day is the current advised maximum daily limit
</tbody>
- - - Updated - - -
It wasn't surprising to see alcohol as a killer for a lot of these. We need our vitamins, minerals, and anti-oxidants. This is why we don't just eat meat and potatoes. Start eating more veggies everyone! :)
887
Recommended daily amounts (RDAs)Micro vs milliCheck the letters after the RDA carefully.
One microgram (mcg or µg) is a thousand times smaller than a milligram (mg).
Throughout this factsheet the recommended daily amount (RDA) refers to the EU guidance that is used for nutrition tables on food products.
Nutritional requirements are often slightly different for young children, adolescents, and during pregnancy and breastfeeding.
Ask your doctor or pharmacist if you are concerned about your vitamin intake.
Vitamins
<tbody style="padding: 0px; margin: 0px;">
Vitamin A (retinol) properties
Good for
Eyesight, growth, appetite and taste.
Signs of deficiency
Night-blindness
RDA
800 micrograms
Good sources
Liver, cod liver oil, carrots, green leafy vegetables, egg yolks, enriched margarine, milk products and yellow fruits.
Poisoning
This vitamin is fat-soluble and so is stored in the body for a long time, especially in pregnancy. An overdose may be dangerous.
Destroyed by
Fatty acids.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin B1 (thiamine) properties
Good for
Nervous system, digestion, muscles, heart, alcohol-damaged nerve tissues.
Signs of deficiency
Tingling in fingers and toes, confusion, difficulties in maintaining balance, loss of appetite, exhaustion and weakened powers of concentration.
RDA
1.1 mg
Good sources
Liver, yeast, egg yolk, cereal, red meat,nuts and wheatgerm.
Poisoning
No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by
High temperatures, alcohol and coffee.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin B2 (riboflavin) properties
Good for
Growth, skin, nails, hair, sensitive lips and tongue, eyesight, the breakdown of protein, fat and carbohydrates.
Signs of deficiency
Itchy irritated eyes, itchy mucous membranes (nose, mouth, throat) and cracked corners of lips.
RDA
1.4 mg
Good sources
Milk, liver, yeast, cheese, green leafy vegetables, fish.
Poisoning
No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by
Alcohol and light (this is why milk-cartons are better than bottles).
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin B6 (pyridoxine) properties
Good for
Preventing skin conditions, nerve problems, helps the body absorb protein and carbohydrate.
Signs of deficiency
Skin inflammation.
RDA
1.4 mg – women taking the contraceptive pill may need more.
Good sources
Fish, bananas, chicken, pork, wholegrains and dried beans.
Poisoning
May cause nerve problems in large doses. Evidence is conflicting about the maximum safe dose, so get medical advice before exceeding the RDA.
Destroyed by
The contraceptive pill, roasted or boiled food, alcohol and oestrogen (the female hormone).
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin B12 (cobalamin) properties
Good for
Making red blood and the formation of the nerves.
Signs of deficiency
Tiredness and fatigue, tingling and numbness in hands/feet, memory problems and anaemia.
RDA
2.5 microgram
Good sources
Eggs, shellfish, poultry, meat,liver, milk, cheese and fortified cereal.
Poisoning
No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by
Water, sunlight, alcohol, oestrogen and sleeping pills.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin C (ascorbic acid) properties
Good for
Immune defence system, protection from viruses and bacteria, healing wounds, reducing cholesterol, cell lifespan and preventing scurvy.
Signs of deficiency
Tiredness, bleeding gums and slow-healing wounds.
RDA
80 mg
Good sources
Citrus fruits, kiwi fruit, berries, tomatoes, cauliflower, potatoes, green leafy vegetables and peppers.
Poisoning
Large doses can cause diarrhoea and nausea, eg 2g/day . Some scientists have argued that 1000-5000mg per day may damage your DNA.
Destroyed by
Boiling food, light, smoking and heat.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin D properties
Good for
Strong bones and teeth.
Signs of deficiency
Unhealthy teeth, osteomalacia (causes weakening of bones), rickets in children.
RDA
5 micrograms
Good sources
Sunlight (the action of sunlight on the skin allows our bodies to manufacture vitamin D), cod liver oil, sardines, herring, salmon, tuna, milk and milk products.
Poisoning
This vitamin is fat-soluble so can accumulate in the body. Overdoses are dangerous, but there is wide variability in the toxic level, eg 400IU for children.
Destroyed by
Mineral oil.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Vitamin E (tocopherol) properties
Good for
Fighting toxins – vitamin E is a powerful antioxidant.
Signs of deficiency
Weak muscles and fertility problems.
RDA
10 mg
Good sources
Nuts, soya beans, vegetable oil, broccoli, sprouts, spinach, wholemeal products and eggs.
Poisoning
Potential effect with warfarin increasing risk of bleeding, more than 400IU/day can increase risk of heart failure and death in long term illness.
Destroyed by
Heat, oxygen, frost, iron and chlorine.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Folic acid properties
Good for
Production of red blood cells. It is essential in the first three months of pregnancy to prevent birth defects such as spina bifida, cleft palate or cleft lip.
Signs of deficiency
Tiredness due to anaemia and red tongue.
RDA
200 micrograms. Women planning to conceive should take a daily supplement of 400mcg, continued for the first 12 weeks of pregnancy.
Good sources
Carrots, yeast, liver, egg, yolks, melon, apricots, pumpkin, avocado, beans, rye and wholewheat and green leafy vegetables.
Poisoning
No danger. It dissolves in water, so any excess is passed in urine.
Destroyed by
Water, sunlight and heat.
</tbody>
Minerals
<tbody style="padding: 0px; margin: 0px;">
Calcium
Good for
Strong bones and teeth, nerve function, muscle contraction, blood clotting.
Signs of deficiency
Poor teeth and brittle bones.
RDA
800 mg
Good sources
Milk, cheese, butter, yoghurt and green leafy vegetables.
Poisoning
High doses can lead to headaches, stomach pain, high blood pressure and diarrhoea. Excess calcium can be deposited as kidney and gall bladder stones. It has been linked to an increased risk for heart attack in recent research.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Iron
Good for
Red blood cells and muscle function, white blood cells and the immune system.
Signs of deficiency
Tiredness, irritability, difficulties concentrating.
RDA
14 mg
Good sources
Lean red meat, oily fish, egg yolks, green leafy vegetables, nuts, wholegrains and wholewheat.
Poisoning
Iron is stored in the body and high doses (over 17mg) can lead to constipation, vomiting, nausea and diarrhoea. Very high doses can be fatal.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Magnesium
Good for
Converting energy from food, cell repair, building strong bones, teeth and muscles and regulating body temperature.
Signs of deficiency
Muscle spasms, and has been associated with heart disease, diabetes, high blood pressure and weak bones.
RDA
375 mg
Good sources
Green leafy vegetables, wholegrains and nuts.
Poisoning
High doses can cause diarrhoea.
</tbody>
<tbody style="padding: 0px; margin: 0px;">
Zinc
Good for
Immune system, the breakdown of protein, fat and carbohydrate.
Signs of deficiency
Lesions on skin, eyes and in throat, loss of taste and smell, hair loss, diarrhoea, slow healing of wounds and growth problems in children.
RDA
10 mg
Good sources
Meat, shellfish, milk brown rice and wholegrains.
Poisoning
High doses can lead to stomach cramps, nausea and vomiting, 100mg a day is the current advised maximum daily limit
</tbody>
- - - Updated - - -
It wasn't surprising to see alcohol as a killer for a lot of these. We need our vitamins, minerals, and anti-oxidants. This is why we don't just eat meat and potatoes. Start eating more veggies everyone! :)