Vitamin and Mineral Table

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Vitamin and Mineral Table

Vitamin and minerals are important for biochemical reaction in our body. That is why they must be taken regularly each day. It is not difficult because healthy food contains majority of all vitamins and menials. But you have to know which food and in what amount need. See table below. It will help you.

Vitamin/Mineral	In Food	RDAa	Benefit
Vitamin A ( Beta-carotene or Retinol)	Beta carotene (vitamin A) is found in dark green and deep yellow fruite, liver, margarine, egg yold and vegetables.	5,000 IUb	improves eyesight but sportsmen should also know its other benefits: firstly, vitamin A takes part in protein synthesis – the main process for muscle mass growth; secondly, it takes part in glycogen accumulation
Vitamin E (Tocopherol)	vegetable oils, nuts, wheat germ and whole-wheat products, egg yolks and green leafy vegetables.	Women 8 mg; Men 10 mg	is antioxidant defending our cell membranes from different damages. Antioxidants reduce the quantity of free radicals in our organism; may reduce risk of heart disease by protecting against atherosclerosis.
Vitamin H (Biotin)	Oats, organ meats, yeast and eggs (cooked); also whole-wheat products, dairy products, fish and tomatoes.	None; 30 – 200 µg suggested	plays important role in amino acid metabolism and receiving energy from different sources. This vitamin should take attention of those who wants to stick to balanced nutrition.
Vitamin K	Dark green leafy vegetables, eggs, cheese, pork and liver.	60 – 80 mg	Promotes normal blood-clotting.
Vitamin M (Folic Acid)	vegetables (especially dark-green ones), organ meats, whole-wheat products, legumes and mushrooms.	180 – 200 mg	Synthesis of protein and genetic materials; may help prevent some cancers, heart disease and stroke; when taken during pregnancy, protects against some birth defects.
Iodine (I2)	Saltwater fish, shellfish, sea kelp and iodized salt.	150 mg	Helps produce thyroid hormones; adequate iodine intake during pregnancy is crucial to normal fetal development.
Iron (Fe)	this element is poorly absorbed from food. The richest iron sources are organ meat and red meat; Many breads and cereals are enriched with iron. Vitamin C aids absorption of iron and is often added to iron supplements.	Women 15 mg; Men 10 mg	Helps produce hemoglobin and red blood cells; delivers oxygen to muscles and other body tissues; protects against effects of stress
Magnesium (Mg)	Legumes, whole-grain cereals, nuts and dark-green vegetables; also meat, seafood and dairy products.	Women 280 mg; Men 350 mg	Builds bones and teeth; involved in functioning of muscular and nervous systems and hear and circulatory system.
Manganese (Mn)	Tea, green vegetables, legumes, oats and rice.	2 – 5 mg	Involved in reproductive processes, sex hormone formation; essential for normal brain function and bone development.
Potassium (K)	Potatoes, dried fruits, bananas, legumes, raw vegetables, avocados and mushrooms; also lean meat, milk and fish.	None; 3.5 grams suggested	Helps nerves and muscles function; regulates heart’s rhythm; regulates bodily fluids.
Selenium (Se)	Whole-grain cereals, fish and shellfish, meat and dairy products.	Women 55 mg; Men 70 mg	An antioxidant, helps protect cells and tissues from damage by free radicals; may also protect against some cancers.
Sodium (Na)	Naturally in many foods and is added to many prepared foods.	2,400 mg	Maintains body’s fluid balance; important for nerve function and muscle contraction; controls heart’s rhythm.
Calcium (Ca)	Primarily in milk and dairy products; also dark-green vegetables, legumes, shellfish, fish with edible bones and tofu; also calcium-fortified orange juice.	800 – 1,200 mg	Builds bones and teeth; promotes blood clotting, contraction of muscles and nerve impulses.
Chromium (Cr)	Whole wheat and other whole grains and molasses.	None; 50 – 200 mg suggested	An essential nutrient required for normal sugar and fat metabolism; may also help prevent high cholesterol and atherosclerosis.
Copper (Cu)	Organ meats, shellfish, whole-grain products, legumes and dried fruits.	None; 2 – 3 mg suggested	Builds bones, red blood cells and hemoglobin; metabolizes iron, maintains connective tissue and blood vessels; may play a role in cancer prevention.
Fluoride (F)	Seafood, tea, coffee and soybeans; sodium fluoride is often added to the water supply to prevent tooth decay.	None	Promotes bone and tooth formation; prevents tooth decay.
Vitamin B1 (Thiamine)	Whole grains, cereals and enriched grain products; also legumes (dried beans, peas, and nuts), organ meats, lean pork and eggs.	1.1 – 1.6 mg	It pumps muscles! Thiamine is one of the main components of the process of protein synthesis and cell growth. It also takes part in haemoglobin production.
Vitamin B2 (Riboflavin)	Organ meats, enriched breads and cereals, legumes, almonds, cheese and eggs; also meat, fish and dark green vegetables.	1.2 – 1.6 mg	takes part in three processes of energy release: glucose metabolism, fatty acid oxidation and hydrogen assimilation in the Krebs cycle and, what is very important for bodybuilders, riboflavin also regulates protein metabolism
Vitamin B3 (Niacin)	Meat, organ meats, whole grains and cereals, and legumes; also eggs, milk, green leafy vegetables and fish.	14 – 18 mg	takes part in metabolism processes responsible for energy provision and is especially important for provision of muscle nutrition during trainings.; helps functioning of digestive system; maintains health skin.
Vitamin B5 (Pantothenic Acid)	Organ meats, yeast, raw vegetables, eggs and dairy products.	None; 4 – 8 mg suggested	Produces hormones and maintains body’s immune system.
Vitamin B6 (Pyridoxine)	Whole-grain products, poultry, fish, and nuts; also meat, most fruits and vegetables, eggs and dairy products	1.5 – 2 mg	takes part in protein metabolism, growth process and carbohydrate assimilation
Vitamin B12 (Cyanocobalamin)	Primarily organ meats; also fish, lean meats, poultry, cheese, and eggs.	2 mg	performs a lot of important functions including carbohydrate metabolism regulation and provision of normal activity of nerve fibers (spinal cord and peripheral nerves).
Vitamin C (Ascorbic Acid)	Almost exclusively fruits and vegetables (especially citrus fruits, tomatoes, peppers, strawberries, and cantaloupe) although breast milk and organ meats contain small amounts.	100 – 200 mg	‘king of vitamins’. Vitamin c is antioxidant that protects our cells from free radical damages, speeds up the process of their recovery and growth.
Vitamin D (Cholecalciferol)	For most people, sun exposure is the primary source of vitamin D. Food sources include Vitamin D-fortified milk, eggs, fish-liver oils and fatty fish such as herring, mackerel and salmon.	400 IU	Builds strong bones and teeth and maintains the nervous system. play the key role in the process of assimilation of calcium and phosphorus.
Molybdenum (Mo)	Dairy products, legumes, whole-grain cereals and organ meats.	75 – 250 mg	Involved in enzyme activities.
Phosphorus (P)	Meat, fish, eggs, legumes and dairy products; also whole wheat, corn and rice.	1 gram	Builds bones and teeth.
Zinc (Zn)	Shellfish (particularly oysters), organ meats and lean red meat, yeast, whole-grain cereals, and legumes.	Women 12 mg; Men 15 mg	Involved in growth, skin health and wound healing, development of the reproductive organs, protein metabolism and energy production.