A Presentation toNutrition ByMr. Allah Dad Khan

2. Food Sources For Vitamins and
Minerals
A Presentation to
Nutrition
By
Mr. Allah Dad Khan

3. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended
Daily Amount
(RDA) or Adequate
Upper Limit
(The Highest
Amount You Can
Take Without Risk
Vitamin A Sweet potato with
peel, carrots,
spinach, fortified
cereals
Necessary for
normal vision,
immune function,
reproduction
Men: 900
micrograms/day
Women: 700
micrograms/day
3,000
micrograms/day
Vitamin B1
(Thiamin)
Whole grain,
enriched, fortified
products; bread;
cereals
Allows the body to
process
carbohydrates and
some protein.
Men: 1.2
milligrams/day
Women: 1.1
milligrams/day
Pregnant and
breastfeeding
women: 1.4
milligrams/day
Unknown

4. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended Daily
Amount
(RDA) or Adequate
Upper Limit
(The Highest Amount
You Can Take Without
Risk
Vitamin B2
(Riboflavin)
Milk, bread products,
fortified cereals
Key in metabolism and
the conversion of food
into energy; helps
produce red blood cells
Men: 1.3 milligrams/day
Women: 1.1
milligrams/day
Pregnant Women: 1.4
milligrams/day
Breastfeeding Women:
1.6 milligrams/day
Unknown
Vitamin B3 (Niacin) Meat, fish, poultry,
enriched and whole
grain breads, fortified
cereals
Assists in digestion and
the conversion of food
into energy; important
in the production of
cholesterol
Men: 16 milligrams/day
Women: 14
milligrams/day
Pregnant Women: 18
milligrams/day
?Breastfeeding
women: 17
milligrams/day
For niacin in natural
sources, there is no
upper limit.
For niacin in
supplements or fortified
foods: 35
milligrams/day

5. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended Daily
Amount
(RDA) or Adequate
Upper Limit
(The Highest Amount
You Can Take Without
Risk
Vitamin B5
(Pantothenic Acid)
Chicken, beef,
potatoes, oats, cereals,
tomatoes
Important in fatty acid
metabolism
Adults: 5
milligrams/day
Pregnant women: 6
milligrams/day
Breastfeeding
women: 7
milligrams/day
Unknown
Vitamin B6 Fortified cereals,
fortified soy products,
organ meats
Important for the
nervous system; helps
the body metabolize
proteins and sugar
Men age 19-50: 1.3
milligrams/day Men age
51 up: 1.7
milligrams/day Women
age 19-50: 1.3
milligrams/day Women
age 51 up: 1.5
milligrams/day
Pregnant women: 1.9
milligrams/day
Breastfeeding
women: 2
milligrams/day
100 milligrams/day

6. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended Daily
Amount
(RDA) or Adequate
Upper Limit
(The Highest Amount
You Can Take Without
Risk
Vitamin B7 (Biotin) Liver, fruits, meats Helps with the
synthesis of fats,
glycogen and amino
acids
Adults: 30
micrograms/day
Breastfeeding
women: 35
micrograms/day
Unknown
Vitamin B12
(Cobalamin)
Fish, poultry, meat,
fortified cereals
Important in the
production of red blood
cells
Adults: 2.4
micrograms/day
Pregnant women: 2.6
micrograms/day
Breastfeeding
women: 2.8
micrograms/day
Unknown
Vitamin C Red and green
peppers, kiwis,
oranges, strawberries,
broccoli
Antioxidant that
protects against cell
damage, boosts the
immune system, forms
collagen in the body
Men: 90 milligrams/day
Women: 75
milligrams/day
Pregnant women: 85
milligrams/day
Breastfeeding
women: 120
milligrams/day
2,000 milligrams/day

7. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended
Daily Amount
(RDA) or Adequate
Upper Limit
(The Highest
Amount You Can
Take Without Risk
Vitamin D
(Calciferol)
Fish liver oils, fatty
fish, fortified milk
products, fortified
cereals; also,
formed naturally as
a result of sunlight
exposure
Crucial in
metabolizing
calcium for healthy
bones
Adults age 18-50: 5
micrograms/day
Adults age 51-70:
10 micrograms/day
Adults over age
70: 15
micrograms/day
Pregnant and
breastfeeding
women: 5
micrograms/day
50 micrograms/day
Vitamin E (alpha-
tocopherol)
Fortified cereals,
sunflower seeds,
almonds, peanut
butter, vegetable
oils
Antioxidant that
protects cells
against damage
Adults (including
pregnant women):
15 milligrams/day
Breastfeeding
women: 19
1,000 milligrams/day

8. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good Food
Sources
What It
Does
Recommended Daily
Amount
(RDA) or Adequate
Upper Limit
(The Highest Amount
You Can Take Without
Risk
Vitamin K Green vegetables
like spinach,
collards, and
broccoli; brussels
sprouts; cabbage
Important in
blood clotting and
bone health
Men: 120
micrograms/day
___
Women
(including
pregnant and
breastfeeding):
90
micrograms/day
Unknown

9. Food Sources For Vitamins and Minerals
Calcium
Choline (Vitamin B
complex)
Milk, liver, eggs, peanuts Plays a key role in the
production of cells and
neurotransmitters
Men: 550 milligrams/day
Women: 425
milligrams/day
Pregnantwomen: 450
milligrams/day
Breastfeedingwomen:
550 milligrams/day
3,500 milligrams/day
Fiber Bran cereal, peas, lentils,
black beans, fruits,
vegetables
Helps with digestion and
the maintenance of blood
sugar levels; reduces the
risk of heart disease
Adult men age 19-50: 38
grams/day Adult men
age 51 and up: 30
grams/day Adult women
age 19-50: 25 grams/day
Adult women age 51
and up: 21 grams/day
Pregnant women: 28
grams/day Breastfeeding
women: 29 grams/day
None

10. Food Sources For Vitamins and Minerals
Vitamin or
Mineral
Examples of
Good Food
Sources
What It
Does
Recommended
Daily Amount
(RDA) or
Adequate
Upper Limit
(The Highest
Amount You
Can Take
Without Risk
Fluoride Fluoridated water,
some sea fish,
some toothpastes
and mouth rinses
Prevents the
formation of
toothcavities and
stimulates the
growth of bone
Adult men: 4
milligrams/day
Adult women
(including
pregnant and
breastfeeding):
3 milligrams/day
10 milligrams/day

11. Food Sources For Vitamins and Minerals
Vitamin or
Mineral
Examples of
Good Food
Sources
What It
Does
Recommended
Daily Amount
(RDA) or
Adequate
Upper Limit
(The Highest
Amount You
Can Take
Without Risk
Folic Acid
(Folate)
Dark, leafy
vegetables;
enriched and
whole grain
breads; fortified
cereals
Key for the
development of
cells, protein
metabolism and
heart health; in
pregnant women,
helps prevent
birth defects
Adults: 400
micrograms/day
Pregnant
women: 600
micrograms/day
Breastfeeding
women: 500
micrograms/day
1,000
micrograms/day

12. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended
Daily Amount
(RDA) or Adequate
Upper Limit
(The Highest
Amount You Can
Take Without Risk
Iodine Seafood, foods
grown in iodine-
rich soil, iodized
salt, bread, dairy
products
Found
in thyroid hormo
ne, which helps
regulate growth,
development,
and metabolism
150 µg 1100 µg
Calcium Important for healthy
bones and teeth;
helps muscles relax
and contract;
important in nerve
functioning, blood
clotting, blood
pressure regulation,
immune system
health
Milk and milk
products; canned fish
with bones (salmon,
sardines); fortified
tofu and fortified soy
milk; greens (broccoli,
mustard greens);
legumes
1000 mg 2500 mg

13. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended Daily
Amount
(RDA) or Adequate
Upper Limit
(The Highest Amount
You Can Take Without
Risk
Magnesium
Found in bones;
needed for
making protein,
muscle
contraction,
nerve
transmission,
immune system
health
Nuts and seeds;
legumes; leafy,
green
vegetables;
seafood;
chocolate;
artichokes;
"hard" drinking
water
350 mg For magnesium in food
and water, there is no
upper limit.
For magnesium in
supplements or fortified
foods: 350
milligrams/day
Manganese
Part of many
enzymes
Widespread in
foods, especially
plant foods
5 mg 11 mg

14. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended
Daily Amount
(RDA) or Adequate
Upper Limit
(The Highest
Amount You Can
Take Without Risk
Molybdenum Legumes, grains,
nuts
Key in the
production of some
enzymes
Adults: 45
micrograms/day
Pregnant and
breastfeeding
women: 50
micrograms/day
2,000
micrograms/day

15. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended
Daily Amount
(RDA) or Adequate
Upper Limit
(The Highest
Amount You Can
Take Without Risk
Iron Organ meats; red
meats; fish;
poultry; shellfish
(especially
clams); egg yolks;
legumes; dried
fruits; dark, leafy
greens; iron-
enriched breads
and cereals; and
fortified cereals
Part of a
molecule
(hemoglobin)
found in red
blood cells that
carries oxygen in
the body;
needed for
energy
metabolism
15 mg adult Unknown

16. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good Food
Sources
What It
Does
Recommended Daily
Amount
(RDA) or Adequate
Upper Limit
(The Highest Amount
You Can Take Without
Risk
Zinc Meats, fish, poultry,
leavened whole grains,
vegetables
Part of many enzymes;
needed for
making proteinand
genetic material; has a
function in taste
perception, wound
healing, normal fetal
development, production
of sperm, normal growth
and sexual maturation,
immune system health
15mga adult 40 mg
Potassium Needed for proper
fluid balance, nerve
transmission, and
muscle contraction
Meats, milk, fresh
fruits and
vegetables, whole
grains, legumes
3500 mg adult NE

17. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended
Daily Amount
(RDA) or Adequate
Upper Limit
(The Highest
Amount You Can
Take Without Risk
Copper
Legumes, nuts and
seeds, whole
grains, organ
meats, drinking
water
Part of many
enzymes; needed
for iron
metabolism
900 mcg adult 10000 mg
Sodium Needed for proper
fluid balance, nerve
transmission, and
muscle contraction
Table salt, soy
sauce; large
amounts in
processed foods;
small amounts in
milk, breads,
vegetables, and
unprocessed meats
2400 mgadult

18. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended
Daily Amount
(RDA) or Adequate
Upper Limit
(The Highest
Amount You Can
Take Without Risk
Selenium Meats, seafood,
grains
Antioxidant 35 µg adult
Sulphur Found in protein
molecules
Occurs in foods as
part of protein:
meats, poultry,
fish, eggs, milk,
legumes, nuts
Chloride Table salt, soy
sauce; large
amounts in
processed foods;
small amounts in
milk, meats,
breads, and
vegetables
Needed for proper
fluid balance,
stomach acid
3400 mg adult

19. Food Sources For Vitamins and Minerals
Vitamin or Mineral
Examples of Good
Food Sources
What It
Does
Recommended
Daily Amount
(RDA) or Adequate
Upper Limit
(The Highest
Amount You Can
Take Without Risk
Chromium Unrefined foods,
especially liver,
brewer's yeast,
whole grains,
nuts, cheeses
Works closely
with insulin to
regulate blood
sugar (glucose)
levels
120 µg adult Unknown
Phosphorus Important for
healthy bones
and teeth; found
in every cell; part
of the system
that maintains
acid-base
balance
Meat, fish,
poultry, eggs,
milk, processed
foods (including
soda pop)
1000 mg adult