| 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:
|
Water |
|
|
| Vitamin C |
Ascorbic acid |
*men >14YO:
- women:
- >14YO:
- pregnancy:
- lactation:
- child:
|
Water |
|
|
| Vitamin D |
Ergocalciferol, cholecalciferol |
*men >14YO:
- women:
- >14YO:
- pregnancy:
- lactation:
- child:
|
Fat |
|
|
| Vitamin E |
Tocopherols, tocotrienols |
*men >14YO:
- women:
- >14YO:
- pregnancy:
- lactation:
- child:
|
Fat |
|
|
| Vitamin K |
phylloquinone, menaquinones |
*men >14YO:
- women:
- >14YO:
- pregnancy:
- lactation:
- child:
|
Fat |
|
|