Micronutrients for Health

isted below are all the vitamins and nutritionally essential minerals and their functions, some common L dietary sources, and the intake recommendations set by the Institute of Medicine. The Linus Pauling Institute’s recommendations are noted when different. All recommendations are for adults 19 years and older and expressed in micrograms (mg), milligrams (mg), or International Units (IU). MICRONUTRIENT COMMON DAILY INTAKE AND FUNCTION DIETARY SOURCES RECOMMENDATIONS Vitamin A (Retinol) Retinol: beef liver, fortified cereal, eggs, Men: 900 mg RAE* • Essential for normal vision and butter, fortified milk Women: 700 mg RAE immune function Pregnancy: 770 mg RAE b-Carotene: sweet potatoes, pumpkins, • Needed for cell growth and development Breast-feeding: 1,300 mg RAE carrots, cantaloupes, mangoes, spinach, • Carotenoids like b-carotene can be broccoli, kale, collards, butternut squash *Retinol Activity Equivalents converted to vitamin A by the liver as needed

Thiamin (Vitamin B1) Fortified cereal, bread, pork, enriched Men: 1.2 mg • Assists the release of energy from white rice, brown rice, peas, macadamia Women: 1.1 mg carbohydrates and protein nuts, sunflower seeds, beans, lentils, Pregnancy: 1.4 mg cantaloupes Breast-feeding: 1.4 mg

Riboflavin (Vitamin 2B ) Milk, fortified cereal, bread, eggs, Men: 1.3 mg • Assists the release of energy from fat, almonds, clams, spinach, chicken, beef, Women: 1.1 mg carbohydrates, and protein asparagus, salmon, cheese, broccoli Pregnancy: 1.4 mg • Assists several antioxidant enzymes Breast-feeding: 1.6 mg

Niacin (Vitamin B3) Fortified cereal, bread, fish, light-meat Men: 16 mg • Assists the release of energy from fat, chicken and turkey, beef, mushrooms, Women: 14 mg carbohydrates, and protein peanuts, avocados Pregnancy: 18 mg Breast-feeding: 17 mg

Pantothenic Acid (Vitamin B5) Avocados, yogurt, chicken, sweet Adults: 5 mg • Assists the release of energy from fat, potatoes, milk, lentils, eggs, peas, Pregnancy: 6 mg carbohydrates, and protein mushrooms, fish, broccoli Breast-feeding: 7 mg • Assists fat, cholesterol, steroid hormones, and hemoglobin synthesis

Vitamin B6 Turkey, chicken, fortified cereal, bread, Adults: 1.3 mg • Supports a wide variety of metabolic reactions potatoes (with skin), fish, prunes, Pregnancy: 1.9 mg • Assists neurotransmitters, hemoglobin, bananas, hazelnuts, walnuts, pork, beans Breast-feeding: 2.0 mg and DNA production Men over 50: 1.7 mg • Influences steroid hormone action Women over 50: 1.5 mg MICRONUTRIENT COMMON DAILY INTAKE AND FUNCTION DIETARY SOURCES RECOMMENDATIONS

Biotin (Vitamin B7) Beef liver, eggs, salmon, avocados, Adults: 30 mg • Assists the release of energy from fat, yeast, whole-wheat bread, pork, Pregnancy: 30 mg carbohydrates, and protein cheese Breast-feeding: 35 mg • Assists in glucose production

Folate (Vitamin B9) Folate: beans, lentils, asparagus, Adults: 400 mg DFE* • Required for DNA synthesis spinach, peanuts, peas, corn, chicken, Pregnancy: 600 mg DFE • Assists red blood cell production orange juice Breast-feeding: 500 mg DFE • Prevents neural tube defects Folic Acid: enriched rice or products • Folic acid, found in supplements and fortified *Dietary Folate Equivalents food, is more readily absorbed than naturally made with enriched flours, such as occurring folate cereal, pasta, or bread

Vitamin B12 Clams, mussels, crab meat, salmon, Adults: 2.4 mg • Assists the release of energy from fat and beef, rockfish, milk, cheese, eggs, Pregnancy: 2.6 mg protein chicken, turkey, fortified cereal Breast-feeding: 2.8 mg • Assists hemoglobin and red blood cell LPI: 100-400 mg from production supplements for adults over 50 • Required for nerve function

Vitamin C Chili peppers, sweet peppers, guavas, Men: 90 mg (125 mg*) • Antioxidant in blood and cells kiwifruits, strawberries, oranges, kale, Women: 75 mg (110 mg*) • Augments functional activity of immune cells spinach, broccoli, grapefruit, potatoes, Pregnancy: 85 mg • Assists collagen, carnitine, serotonin, tomatoes Breast-feeding: 120 mg and adrenaline production LPI: At least 400 mg for all adults

* Smokers

Vitamin D Dietary: fish (especially salmon, tuna, Adults: 600 IU • Maintains calcium and phosphorus balance herring, sardines, and mackerel), eggs, Pregnancy: 600 IU • Promotes bone health and immune function fortified soy milk, fortified orange Breast-feeding: 600 IU • Influences cell growth and development juice, fortified milk, fortified cereal Adults over 70: 800 IU Sunlight: influenced by season, LPI: 2,000 IU from latitude, skin pigmentation, area of supplements for all adults skin exposed, sunscreen use, and age

Vitamin E Olive oil, safflower oil, sunflower oil, Adults: 22.5 IU • Antioxidant in cell membranes almonds, hazelnuts, peanuts, spinach, Pregnancy: 22.5 IU • Supports normal nerve function carrots, avocados Breast-feeding: 28.5 IU • Augments functional activity of immune cells MICRONUTRIENT COMMON DAILY INTAKE AND FUNCTION DIETARY SOURCES RECOMMENDATIONS

Vitamin K Kale, chard, parsley, broccoli, spinach, Men: 120 mg • Assists in blood clotting watercress, leaf lettuce, cashews, peas, Women: 90 mg • Modifies ertainc proteins to allow for soybean oil, canola oil, olive oil, Pregnancy: 90 mg calcium binding mayonnaise, naturally fermented food Breast-feeding: 90 mg

Calcium Milk, yogurt, cheese, tofu (calcium set), Adults: 1,000 mg • Structural component of bones and teeth fortified beverages, fortified cereal, Pregnancy: 1,000 mg • Required for proper nerve transmission rhubarb, spinach, almonds, white beans, Breast-feeding: 1,000 mg and muscle contraction bok choy, kale, pinto beans, red beans, Men over 70: 1,200 mg • Influences blood vessel constriction and broccoli Women over 50: 1,200 mg dilation, and may reduce blood pressure

Chromium Broccoli, grape juice, sweet potatoes, Men: 35 mg • Assists insulin action orange juice, beef, turkey, chicken, Men over 50: 30 mg apples (with peel), green beans, Women: 25 mg tomatoes, bananas Pregnancy: 30 mg Breast-feeding: 45 mg Women over 50: 20 mg Copper Beef liver, oysters, crab meat, clams, Adults: 900 mg • Assists in energy production and iron utilization sunflower seeds, kale, cashews, lentils, Pregnancy: 1,000 mg • Assists in neurotransmitter synthesis beans, mushrooms, cocoa powder, Breast-feeding: 1,300 mg • Maintains integrity of connective tissue raisins, peanut butter • Assists antioxidant enzymes

Fluoride Fluoridated water, crab meat, beans, Men: 4 mg • Structural component of bones and teeth black tea, raisins, cereal, fish, fruit juice Women: 3 mg Pregnancy: 3 mg Breast-feeding: 3 mg

Iodine Cod, iodized salt, potatoes (with skin), Adults: 150 mg • Component of thyroid hormones milk, shrimp, turkey, navy beans, tuna, Pregnancy: 220 mg eggs, seaweed Breast-feeding: 290 mg Iron Beef, fortified cereal, beans, oysters, Men: 8 mg* • Component of hundreds of enzymes molasses, lentils, firm tofu, kidney beans, Women: 18 mg • Needed for synthesis of hemoglobin cashews, spinach, potatoes (with skin), Pregnancy: 27 mg • Assists antioxidant enzymes shrimp, light tuna, eggs, tomatoes, dark- Breast-feeding: 9 mg • Required for synthesis of DNA, amino acids, meat chicken and turkey, raisins, prunes Adults over 50: 8 mg* collagen, neurotransmitters, and certain *Men and postmenopausal hormones women should avoid taking • Critical for normal immune function iron-containing supplements.

Magnesium Pumpkin seeds, almonds, cashews, Men: 400 mg • Structural component of bones beans, spinach, milk, figs, brown rice, Men over 30: 420 mg • Assists in hundreds of enzyme reactions cocoa powder, molasses, peanuts, Women: 310 mg involved in the synthesis of DNA and proteins pineapple, okra, milk, bananas Women over 30: 320 mg • Required for proper nerve conduction and Pregnancy: 350-360 mg muscle contraction Breast-feeding: 310-320 mg MICRONUTRIENT COMMON DAILY INTAKE AND FUNCTION DIETARY SOURCES RECOMMENDATIONS

Manganese Brown rice, oatmeal, spinach, pineapples, Men: 2.3 mg • Component of antioxidant enzymes almonds, pecans, molasses, whole-wheat Women: 1.8 mg • Facilitates bone development bread, sesame seeds, peanuts, beans, Pregnancy: 2.0 mg • Helps make and break down glucose sweet potatoes, tea Breast-feeding: 2.6 mg and proteins

Molybdenum Beans, lentils, peas, grain, nuts Adults: 45 mg • Assists in the metabolism of proteins, Pregnancy: 50 mg DNA, drugs, and toxins Breast-feeding: 50 mg

Phosphorus Milk, yogurt, salmon, halibut, lentils, Adults: 700 mg • Structural component of bones and teeth beef, peanuts, sunflower seeds, beans, Pregnancy: 700 mg • Structural component of DNA chicken, turkey, almonds, cheese, eggs, Breast-feeding: 700 mg • Structural component of cell membranes whole-wheat bread • Assists in energy production and storage

Potassium Beans, potatoes (with skin), prunes, Adults: 4,700 mg • Maintains fluid and electrolyte balance raisins, acorn squash, bananas, spinach, Pregnancy: 4,700 mg • Required for proper nerve conduction tomato juice, artichokes, molasses, Breast-feeding: 5,100 mg and muscle contraction tomatoes, oranges • Lowers blood pressure

Selenium Brazil nuts (from selenium-rich soil)*, Adults: 55 mg • Component of antioxidant enzymes crab meat, salmon, halibut, pasta, pork, Pregnancy: 60 mg • Influences thyroid hormone function shrimp, whole-wheat bread, brown rice, Breast-feeding: 70 mg beef, light-meat chicken, milk, black walnuts *A single nut may exceed selenium recommendations.

Sodium Baked goods, processed meat, restaurant food, Adults: 1,500 mg* • Maintains fluid and electrolyte balance pizza, canned soups, table salt Pregnancy: 1,500 mg • Required for proper nerve conduction Most Americans consume too much sodium. Breast-feeding: 1,500 mg and muscle contraction The tolerable upper intake level for sodium is 2,300 mg, Adults over 50: 1,300 mg • Increases blood pressure the amount found in one teaspoon of table salt. Adults over 70: 1,200 mg

* the amount found in about 2/3 tsp of table salt Zinc Oysters, beef, crab meat, dark-meat chicken Men: 11 mg • Assists in hundreds of enzyme reactions and turkey, pork, yogurt, milk, cashews, Women: 8 mg • Assists in hemoglobin production chickpeas, almonds, peanuts, cheese Pregnancy: 11 mg • Assists antioxidant enzymes Breast-feeding: 12 mg • Supports immune function

This information and more can be found in the Linus Pauling Institute’s Micronutrient Information Center: lpi.oregonstate.edu/mic 0915