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New Choices in Natural Healing: Getting What You Need

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Getting What You Need

Getting What You Need

Here's how much you need every day of the most essential vitamins and minerals, along with where to find them and what they do for your body.

Nutrient	RDA for Men	RDA for Women	DV	Benefit	Food Sources
Vitamins
Vitamin A	1,000 mcg. RE	800 mcg. RE	5,000 IU	Needed for normal vision in dim light;	Carrots, pumpkin, sweet potatoes,
	or 5,000 IU	or 4,000 IU		maintains normal structure and function	spinach, butternut squash, tuna,
		(1,300 mcg. RE or		of mucous membranes; aids growth of	cantaloupe, mangoes, apricots,
		6,500 IU if nursing)		bones, teeth and skin	broccoli, watermelon

B Vitamins

Thiamin	1.5 mg.	1.1 mg.	1.5 mg.	Carbohydrate metabolism; maintains	Pork, wheat germ, pasta, peanuts,
		(1.5 mg. if pregnant;		healthy nervous system	legumes, watermelon, oranges,
		1.6 mg. if nursing)			brown rice, oatmeal, eggs

Riboflavin	1.7 mg.	1.3 mg.	1.7 mg.	Fat, protein and carbohydrate	Milk, cottage cheese, avocados,
		(1.6 mg. if pregnant;		metabolism; healthy skin	tangerines, prunes, asparagus,
		1.8 mg. if nursing)			broccoli, mushrooms, beef,
					salmon, turkey

Niacin	19 mg.	15 mg.	20 mg.	Fat, protein and carbohydrate metabolism;	Meats, poultry, fish, peanut butter,
		(17 mg. if pregnant;		nervous system function; needed for	legumes, soybeans, whole-grain
		20 mg. if nursing)		oxygen use by cells	cereals and breads, broccoli,
					asparagus, baked potatoes

vitamin B₆	2.0 mg.	1.6 mg.	2.0 mg.	Protein metabolism; needed for	Fish, soybeans, avocados, lima
		(2.2 mg. if pregnant;		normal growth	beans, chicken, bananas, cauli-
		2.1 mg. if nursing)			flower, green peppers, potatoes,
					spinach, raisins

Folate	200 mcg.	180 mcg.	0.4 mg.	Red blood cell development;	Legumes, poultry, tuna, wheat
(folic acid)		(400 mcg. if pregnant;	(400 mcg.)	tissue growth and repair	germ, mushrooms, oranges,
		280 mcg. if nursing)			asparagus, broccoli, spinach,
					bananas, strawberries, cantaloupe

B Vitamins--Continued

	vitamin B₁₂	2.0 mcg.	2.0 mcg.	6.0 mcg.	Needed for new tissue growth,	Salmon, eggs, cheese, swordfish,
			(2.2 mcg. if pregnant;		red blood cells, nervous	tuna, clams, crab, mussels,
			2.6 mcg. if nursing)		system and skin	oysters
	Biotin	30100 mcg.*	30100 mcg.*	0.3 mg.	Fat, protein and carbohydrate metabolism	Peanut butter, eggs, oatmeal,
				(300 mcg.)		wheat germ, poultry, cauliflower,
						nuts, legumes

	Pantothenic acid	47 mg.*	47 mg.*	10 mg.	Fat, protein and carbohydrate metabolism	Fish, whole-grain cereals,
						mushrooms, avocados, broccoli,
						peanuts, cashews, lentils,
						soybeans, eggs

Vitamin C		60 mg.	60 mg.	60 mg.	Builds collagen; maintains healthy gums,	Oranges, grapefruit, bell peppers,
			(70 mg. if pregnant;		teeth and blood vessels	strawberries, tomatoes, spinach,
			95 mg. if nursing)			cabbage, melons, broccoli,
						kiwifruit, raspberries

Vitamin D		5 mcg.	5 mcg.	400 IU	Calcium absorption; growth of	Sunlight, eggs, milk, butter, tuna,
			(10 mcg. if pregnant	(10 mcg.)	bones and teeth	salmon, cereals, baked goods
			or nursing)			(if fortified flour is used)

Vitamin E		10 mg. alpha-TE	8 mg. alpha-TE	30 IU	Protects cells from damage	Nut and vegetable oils, wheat
		or 15 IU	or 12 IU (10 mg.			germ, mangoes, blackberries,
			alpha-TE or 15 IU			apples, broccoli, peanuts,
			if pregnant; 12 mg.			spinach, whole-wheat breads
			alpha-TE or 18 IU
			if nursing)

Vitamin K		80 mcg.	65 mcg.	None	Blood clotting	Spinach, broccoli, brussels sprouts, cabbage, parsley, eggs, dairy products, carrots, avocados, tomatoes

Minerals

	Calcium		800 mg.	800 mg.	1 g.	Strong bones and teeth; muscle and	Milk, cheese, yogurt, salmon and
				(1,200 mg. if	(1,000 mg.)	nerve function; blood clotting	sardines with bones, broccoli,
				pregnant or nursing)			green beans, almonds, turnip greens, fortified orange juice

	Chloride		750 mg.^Ý	750 mg.^Ý	None	Aids digestion; works with sodium	Foods with salt
						to maintain fluid balance

	Chromium		50200 mcg.*	50200 mcg.*	None	Carbohydrate metabolism	Whole grains, broccoli, grape juice, orange juice, brown sugar, meats, black pepper, brewer's yeast, cheese


	Copper		1.53.0 mg.*	1.53.0 mg.*	2.0 mg.	Blood cell and connective tissue formation	Oysters and other shellfish, nuts, cherries, cocoa, mushrooms, gelatin, whole-grain cereals, eggs, fish, legumes

	Fluoride		1.54.0 mg.*	1.54.0 mg.*	None	Strengthens tooth enamel	Fluoridated water, fish, tea

	Iodine		150 mcg.	150 mcg.	150 mcg.	Maintains proper thyroid function	Spinach, lobster, shrimp,
				(175 mcg. if pregnant;			oysters, milk, iodized salt
				200 mcg. if nursing)

	Iron		10 mg.	15 mg.	18 mg.	Carries oxygen in blood; energy metabolism	Clams, asparagus, meats, chicken,
				(30 mg. if pregnant)			prunes, raisins, spinach, pumpkin
							seeds, soybeans, tofu

	Magnesium		350 mg.	280 mg.	400 mg.	Aids nerve and muscle function; strong bones	Molasses, nuts, spinach, wheat
				(320 mg. if pregnant;			germ, pumpkin seeds, seafood,
				355 mg. if nursing)			dairy products, baked potatoes, broccoli, bananas

	Manganese		2.05.0 mg.*	2.05.0 mg.*	None	Bone and connective tissue formation;	Nuts, whole-grain cereals,
						fat and carbohydrate metabolism	legumes, tea, dried fruits, spinach and other green leafy vegetables

	Molybdenum		75250 mcg.*	75250 mcg.*	None	Nitrogen metabolism	Legumes, meats, whole-grain
cereals, breads, milk and milk products

	Phosphorus		800 mg.	800 mg.	1 g.	Energy metabolism; teams up with	Meats, fish, poultry, eggs,

				(1,200 mg. if	(1,000 mg.)	calcium for strong bones and teeth	dairy products, cereals
				pregnant or nursing)

	Potassium		2,000 mg.^Ý	2,000 mg.^Ý	3,500 mg.	Controls acid balance in the body;	Baked potatoes, avocados, dried
						works with sodium to maintain fluid balance	fruits, yogurt, cantaloupe, spinach, bananas, mushrooms, milk, tomatoes

	Selenium		70 mcg.	55 mcg.	None	Helps vitamin E protect cells and body tissue	Meats, whole-grain cereals,
				(65 mcg. if pregnant;			dairy products, fish, shellfish,
				75 mcg. if nursing)			mushrooms, Brazil nuts

	Sodium		500 mg.^Ý	500 mg.^Ý	2,400 mg.	Fluid balance; nervous system function	Salt, processed foods, soy sauce, seasonings

	Zinc		15 mg.	12 mg. (15 mg.	15 g.	Wound healing; growth; appetite;	Oysters, lean beef, wheat germ,
				if pregnant;	(15,000 mg.)	sperm production	seafood, lima beans, legumes,
				19 mg. if nursing)			nuts, poultry, dairy products

	^*Value is the Estimated Safe and Adequate Daily Intake.					^ÝValue is the Estimated Minimum Requirement.
		There is no RDA for this nutrient.				There is no RDA for this nutrient.

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