Minerals Needed

Calcium

Men: 800 - 1000 mg

Women: 700-800 mg

Milk, Yogurt, Cheese, Sardines, Broccoli, Turnip Greens.

Helps build strong bones and teeth. Promotes muscle and nerve function. Helps blood to clot. Helps activate enzymes needed to convert food to energy.

Deficiency: Rickets in children; osteomalacia (soft bones) and osteoporosis in adults.

Overdose: Constipation, Kidney Stones, calcium deposits in body tissues. Hinders absorption of iron and other minerals.

Phosphorus

Men: 1000 mgWomen: 850 mg (3-6 g)

Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, CheeseWith calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function.

Deficiency: (Rare) Weakness; bone pain; Anorexia.

Overdose: Hinders body's absorption of calcium.

Magnesium

Men: 230 - 250 mgWomen: 200 - 210 mg

Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran

Activates enzymes needed to release energy in body. Needed by cells for genetic material and bone growth.

Deficiency: Nausea, irritability, muscle weakness; twitching; cramps, cardiac arrhythmias. Overdose: Nausea, vomiting, low blood pressure, nervous system disorders.

Warning: Overdose can be fatal to people with kidney disease.

Potassium

Men: 40-80 mmolWomen: 40-80 mmol (3-6 g)

Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds.Helps maintain regular fluid balance. Needed for nerve and muscle function.

Deficiency: Nausea, anorexia, muscle weakness, irritability. (Occurs most often in persons with prolonged diarrhea.)

Overdose:Rare.

Iron (Elemental)

Men: 8-10 mgWomen: 8-13 mg

Liver, lean Meats, Kidney beans, enriched Bread, Raisins.Note: Oxalic acid in spinach hinders iron absorption.Essential for making hemoglobin, the red substance in blood that acrries oxygen to body cells.

Deficiency:Skin pallor; weakness; fatigue; headaches; shortness of breath (all signs of iron-deficiency anemia)

Overdose:Toxic buildup in liver and in rare instances the heart.

Zinc

Men: 12 mgWomen: 9 mg

Oysters, Shrimp, Crab, Beef, Turkey, whole Grains, Peanuts, Beans.Necessary element in more than 100 enzymes that are essential to digestion and metabolism.

Deficiency:Slow healing of wounds; loss of taste; retarded growth and delayed sexual development in children.

Overdose:Nausea, vomiting; diarrhea; abdominal pain; gastric bleeding.

Selenium

0.05-0.2 mg

Adequate amounts are found in Seafood, Kidney, Liver and other meats. Grains and other Seed contain varying amounts depending on the soil content.Antioxidant. Interacts with Vitamin E to prevent breakdown of fats and body chemicals.

Deficiency: Unknown in humans.

Overdose:Finger nail changes, hair loss.

Copper

2-3 mg

The richest sources of copper in the diet are Liver and other organ Meats, Seafoods, Nuts and Seeds.Component of several enzymes, including on needed to make skin, hair and other pigments. Stimulates iron absorption. Needed to make red blood cells, connective tissue and nerve fibres.

Deficiency: Rare in adults. Infants may develop a type of anemia marked by abnormal development of bones, nerve tissue and lungs.

Overdose: Liver disease; vomiting; diarrhea.

Manganese

2-5 mg

Tea, whole Grains and Cereal products are the richest dietary sources. Adequate amounts are found in Fruits and Vegetables.Needed for normal tendon and bone structure. Component of some enzymes important in metabolism.

Deficiency: Unknown in humans.

Overdose: Generally results from inhalation of manganese containing dust or fumes, not dietary ingestion.

Molybdenum

0.15-0.3 mg

The concentration in food varies depending on the environment in which the food was grown. Milk, Beans, Breads and Cereals contribute the highest amounts.Component of enzymes needed in metabolism. Helps regulate iron storage.

Deficiency: Unknown in humans.

Overdose:Gout-like joint pain.

Vitamins Needed

Vitamin A
Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.
Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
Teen guys need 900 micrograms of vitamin A each day.Teen girls need 700 micrograms each day. It is possible to get too much vitamin A, so be careful with supplements. Don't take vitamin A supplements If you're taking isotretinoin (such as Accutane) for acne or other skin problems.Oral acne medicines are vitamin A supplements, and a continued excess of vitamin A can build up in the body, causing headaches, skin changes, or even liver damage.
Vitamin C (also called ascorbic acid)
Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.
You'll find high levels of vitamin C in red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.
Teen guys need 75 mg (milligrams; 1 milligram equals 1,000 micrograms) and girls need 65 mg of vitamin C a day.
Vitamin D
Vitamin D strengthens bones because it helps the body absorb bone-building calcium.
This vitamin is unique — your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.
Teens need 5 micrograms (200 IU) of vitamin D from food every day.
VitaminE
Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
Vitamin E is found in many foods, such as vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains are also good sources.
Teen guys and girls need 15 mg of vitamin E every day.
Vitamin B12
Vitamin B12 helps to make red blood cells, and is important for nerve cell function.
Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It's also added to some breakfast cereals.
Teens should get 2.4 micrograms of vitamin B12 daily.
Vitamin B6
Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.
A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.
Teen guys need 1.3 mg of vitamin B6 daily and teen girls need 1.2 mg.
Thiamin (also called vitamin B1)
Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.
People get thiamin from many different foods, including fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, and peas; and whole grains like wheat germ.
Teen guys need 1.2 mg of thiamin each day; teen girls need 1 mg.
Niacin (also called vitamin B3)
Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function.
You'll find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.
Teen guys need 16 mg of niacin daily. Teen girls need 14 mg a day.
Riboflavin (also called vitamin B2)
Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.
Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals.
Teen guys need 1.3 mg of riboflavin per day and teen girls need 1 mg.
Folate (also known as vitamin B9, folic acid, or folacin)
Folate helps the body make red blood cells. It is also needed to make DNA.
Dried beans and other legumes, green leafy vegetables, asparagus, oranges and other citrus fruits, and poultry are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals.
Teen girls and guys need 400 micrograms of folate daily.

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