Nutrient↕ | Type↕ | Daily Value↕ | Primary Function↕ | Food Sources↕ | Deficiency Symptom↕ |
|---|---|---|---|---|---|
Vitamin A | vitamin | 900 mcg RAE | Vision, immune function, skin health | Sweet potato, carrots, spinach, liver | Night blindness, dry skin |
Vitamin B1 (Thiamine) | vitamin | 1.2 mg | Energy metabolism, nerve function | Whole grains, pork, legumes | Beriberi, fatigue, nerve damage |
Vitamin B2 (Riboflavin) | vitamin | 1.3 mg | Energy production, cell growth | Milk, eggs, almonds, spinach | Cracked lips, sore throat, skin rashes |
Vitamin B3 (Niacin) | vitamin | 16 mg NE | DNA repair, energy metabolism | Chicken, tuna, mushrooms, peanuts | Pellagra (dermatitis, diarrhea, dementia) |
Vitamin B6 | vitamin | 1.7 mg | Protein metabolism, neurotransmitter synthesis | Poultry, fish, potatoes, bananas | Anemia, confusion, weakened immunity |
Vitamin B12 | vitamin | 2.4 mcg | Red blood cell formation, neurological function | Meat, fish, eggs, dairy | Megaloblastic anemia, nerve damage, fatigue |
Vitamin C | vitamin | 90 mg | Collagen synthesis, antioxidant, immune support | Oranges, strawberries, bell peppers, broccoli | Scurvy (bleeding gums, fatigue, joint pain) |
Vitamin D | vitamin | 20 mcg (800 IU) | Calcium absorption, bone health, immunity | Sunlight, fatty fish, fortified milk, eggs | Rickets (children), osteomalacia (adults) |
Vitamin E | vitamin | 15 mg | Antioxidant, protects cell membranes | Sunflower seeds, almonds, spinach, avocado | Nerve and muscle damage, vision problems |
Vitamin K | vitamin | 120 mcg | Blood clotting, bone metabolism | Kale, spinach, broccoli, Brussels sprouts | Excessive bleeding, easy bruising |
Folate (Vitamin B9) | vitamin | 400 mcg DFE | DNA synthesis, cell division, fetal development | Leafy greens, legumes, fortified grains | Megaloblastic anemia, neural tube defects |
Calcium | mineral | 1300 mg | Bone and teeth structure, muscle contraction | Dairy, fortified plant milks, kale, sardines | Osteoporosis, muscle cramps, brittle nails |
Iron | mineral | 18 mg | Oxygen transport in blood (hemoglobin) | Red meat, spinach, lentils, fortified cereals | Iron-deficiency anemia, fatigue, pale skin |
Magnesium | mineral | 420 mg | Muscle and nerve function, blood sugar regulation | Nuts, seeds, whole grains, dark chocolate | Muscle cramps, fatigue, irregular heartbeat |
Zinc | mineral | 11 mg | Immune function, wound healing, taste/smell | Oysters, beef, pumpkin seeds, chickpeas | Impaired immunity, hair loss, delayed wound healing |
Potassium | mineral | 2600 mg | Fluid balance, nerve signals, muscle contractions | Bananas, potatoes, beans, avocados | Muscle weakness, fatigue, irregular heartbeat |
Sodium | mineral | 2300 mg (max) | Fluid balance, nerve impulses, muscle function | Table salt, processed foods, bread | Hyponatremia (confusion, nausea, seizures) |
Phosphorus | mineral | 1250 mg | Bone and teeth formation, energy metabolism (ATP) | Meat, dairy, nuts, beans | Bone pain, weakness, loss of appetite |
Selenium | mineral | 55 mcg | Antioxidant defense, thyroid hormone metabolism | Brazil nuts, seafood, eggs, sunflower seeds | Keshan disease (heart), weakened immunity |
Iodine | mineral | 150 mcg | Thyroid hormone production, metabolic regulation | Iodized salt, seaweed, fish, dairy | Goiter, hypothyroidism, developmental delays |
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