Micronutrient

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Vitamins

Micronutrient Associated names RDA and Toxicity Solubility Deficiency Sources
Nutrient Name Other names RDA (or AI for *)and toxicity levels Fat or water soluble? Clinical Manifestation upon deficiency Which food is high in this nutrient?
Vitamin A Retinoids = retinol, retinoids and carotenoids
  • men >14YO: 0.9 mg/d (3000 IU)
  • women :
    • >14YO: 0.7 mg/d(2300 IU)
    • pregnancy: 0.75mg/d
    • lactation: 1.2mg-1.3mg/d
  • child:
    • 1-8YO: 0.3-0.4 mg/d
    • 9-13YO: 0.6 mg/d
  • UL: 3 mg (10,000 IU)
Fat Night-blindness, Keratomalacia carrots, broccoli leaves, kale, sweet potatoes, spinach, pumpkins, collard greens, cantaloupe melon, apricots, papaya, peas, beet, winter squash, eggs, liver
Vitamin B1 Thiamin
  • men >14YO: 1.2mg/d
  • women
    • >14YO: 1.1mg/d
    • pregnancy: 1.4mg/d
    • lactation 1.6mg/d
  • child
    • 1-8YO: 0.5-0.6mg/d
    • 9-13YO: 0.9mg/d
Water Beriberi green peas, spinach, navy beans, nuts, pinto beans, legumes, bananas, soybeans, Goji berries, whole-grains, unpolished rice, liver, beef, pork, .
Vitamin B2 Riboflavin
  • men >14YO: 1.3mg/d
  • women
    • >14YO: 1.0-1.1mg/d
    • pregnancy: 1.4mg/d
    • lactation: 1.6mg/d
  • child:
    • 1-8YO: 0.5-0.6mg/d
    • 9-13YO: 0.9mg/d
Water Ariboflavinosis asparagus, bananas, okra, chard, cottage cheese, milk, yogurt, meat, eggs and fish
Vitamin B3 Niacin (niacinamide, nicotinamide)
  • men >14YO: 16mg/d
  • women:
    • >14YO: 14mg/d
    • pregnancy: 18mg/d
    • lactation: 17mg/d
  • child:
    • 1-8YO: 6-8mg/d
    • 9-13YO: 12mg/d
Water Pellagra leaf vegetables, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados
Vitamin B5 Pantothenic acid *men >14YO: 5mg/d*
  • women:
    • >14YO: 5mg/d*
    • pregnancy: 6mg/d*
    • lactation: 7mg/d*
  • child:
    • 1-8YO: 2-3mg/d*
    • 9-13YO: 1.8mg/d*
Water Paresthesia whole grains, eggs, gut flora
Vitamin B6 Pyridoxine, pyridoxamine, pyridoxal *men >14YO: 1.3-1.7mg/d
  • women:
    • >14YO: 1.2-1.5mg/d
    • pregnancy: 1.9mg/d
    • lactation: 2.0mg/d
  • child:
    • 1-8YO: 0.5-0.6mg/d
    • 9-13YO: 1.0mg/d
Water Anemia potatoes with skin, banana, prune juice, barley, turkey, fish, beef, chicken
Vitamin B7 Biotin, "Vitamin H"
  • men >14YO: 25-30mg/d*
  • women:
    • >14YO: 25-30mg/d*
    • pregnancy: 30mg/d*
    • lactation: 30mg/d*
  • child:
    • 1-8YO: 8-12mg/d*
    • 9-13YO: 20mg/d
Water Dermatitis, enteritis egg yolk, liver, yeast (reference link)
Vitamin B9 Folic acid, folate, folinic acid *men >14YO: 0.4mg/d
  • women:
    • >14YO: 0.4mg/d
    • pregnancy: 0.6mg/d
    • lactation: 0.5mg/d
  • child:
    • 1-8YO: 0.15-2mg/d
    • 9-13YO: 0.3mg/d
Water birth defects (i.e. neural tube defects) cereal, rice, turkey, chicken, lentils, wheat, okra, pinto beans, spinach
Vitamin B12 Cyanocobalamin, hydroxycobalamin, methylcobalamin *men >14YO:
  • women:
    • >14YO:
    • pregnancy:
    • lactation:
  • child:
    • 1-8YO:
    • 9-13YO:
Water
Vitamin C Ascorbic acid *men >14YO:
  • women:
    • >14YO:
    • pregnancy:
    • lactation:
  • child:
    • 1-8YO:
    • 9-13YO:
Water
Vitamin D Ergocalciferol, cholecalciferol *men >14YO:
  • women:
    • >14YO:
    • pregnancy:
    • lactation:
  • child:
    • 1-8YO:
    • 9-13YO:
Fat
Vitamin E Tocopherols, tocotrienols *men >14YO:
  • women:
    • >14YO:
    • pregnancy:
    • lactation:
  • child:
    • 1-8YO:
    • 9-13YO:
Fat
Vitamin K phylloquinone, menaquinones *men >14YO:
  • women:
    • >14YO:
    • pregnancy:
    • lactation:
  • child:
    • 1-8YO:
    • 9-13YO:
Fat

Minerals

Minerals Synonymous names RDA Essential Deficiency Sources
Mineral Name Other names RDA by which country Essential or trace? Clinical Manifestation upon deficiency Which food is high in this mineral?
Calcium Ca
Chloride Cl
Magnesium Mg
Phosphorus P
Potassium K
Sodium Na
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