Vitaminok és ásványi anyagok

8/3/2019 Vitaminok s svnyi anyagok

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Vitamin or MineralAdult Daily Requirement

(DRI)Deficiency SymptomsToxicity

SymptomsVitamin B1

(thiamin)Men: 1.0 mg

Women: 0.9 mgFatigue, muscle weakness, confusion,

edema, enlarged heart, heart failure

(beriberi)NoneVitamin B2

(riboflavin)Men: 1.1 mg

Women: 0.9 mgDermatitis, glossitis,

photophobiaNoneVitamin B3

(niacin)Men: 12 mg

Women: 11 mgDermatitis, diarrhea, dementia, death(pellagra)Flushing, gastric ulcers, low blood pressure,

nausea, vomiting, liver damage, diarrheaVitamin B6

(pyridoxine)Men:

1.1 mg (age 50)

Women:1.3 mg (>age 50)Dermatitis, glossitis, seizures,

anemiaDepression, irritability, fatigue,

headachesVitamin B12

(cobalamin)Men: 2 mcgWomen: 2 mcgIndigestion, diarrhea or constipation,

weight loss, macrocytic anemia, fatigue, poor memory,

irritability, parasthesia of the hands and

feetNoneVitamin C

(ascorbic acid)Men: 75 mg

Women: 60 mgBleeding gums, delayed wound healing,

hemorrhaging, softening of the bones, easy fractures

(scurvy)Diarrhea, nausea, headaches, hot flashes,

fatigue, insomniaBiotin*Men: 30 mcg

Women: 30 mcgLoss of appetite, fatigue, depression, dry

skin, heart abnormalitiesNoneCholine*Men: 550 mg

Women: 425 mgLiver damageBody odor, sweating, liver

damage, reduced growth rate, low blood pressure,

salivationFolate

(folic acid)Men & Women:400 mcg

Pregnancy:600 mcgDiarrhea, macrocytic anemia,


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confusion, depression, fatigue; prevention of birth

defectsMasks vitamin B12 deficiencyPantothenic

acid*Men & Women:5 mgGeneral failure of all body

systemsNoneVitamin A

(retinol)Men: 900 mcg

RAEs

Women:

700 mcg

RAEs**Night blindness, cessation of bone growth, dry

skin, decreased saliva, diarrheaHeadaches, vomiting,

double vision, hair loss, liver damageVitamin D*

(calciferol)Men & Women:5 mcg (10 mcg (age 51-70)15 mcg (>age 70)Rickets retarded bone growth, bone

deformities, decreased serum calcium, abdominal

protrusion; Osteomalacia softening of bones, reduced

serum calcium, muscle twitchingKidney stones, kidney

damage, muscle and bone weakness, excessive

bleeding, headache, excessive thirstVitamin E

(tocopherol)Men & Women:15 mgRed blood cell

hemolysis, edema, skin lesionsNoneVitamin K*(menadione)Men: 120 mcg

Women: 90 mcgHemorrhagingNoneCalcium*Men &

Women:1000 mg (1200 mg (>age 50)Arm and leg

numbness, brittle fingernails, heart palpitations,

insomnia, muscle cramps, osteoporosisRenal calculi,

impaired absorption of ironChloride*Men & Women:2.3 g

(2.0 g (ages 51-70)

1.8 g (>age 70)Acid-baseimbalanceNoneMagnesiumMen:400 mg (ages 19-30)

420 mg (>age 30)

Women:310 mg (ages 19-30)

320 mg (>age 30)Confusion, nervousness, anxiety,

disorientation, irritability, rapid pulse, tremors, muscle

control loss, neuromuscular dysfunctionCardiac rhythm

disturbances, low blood pressure, respiratory

failurePhosphorusMen & Women:700 mgLoss of


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appetite, fatigue, irregular breathing, nervous disorders,

muscle weaknessNonePotassium*Men & Women

4.7 gMuscle weakness, paralysis, loss of appetite,

confusion, weak reflexes, slow and irregular

heartbeatCardiac rhythm disturbances,

paralysisSodium*Men & Women: 1.5 gAppetite loss,

intestinal gas, muscle atrophy, vomiting, weight

lossEdema, elevated blood pressureChromium*Men:35

mcg (30 mcg (>age 50)

Women:25 mcg (20 mcg (>age 50)Glucose intolerance

(in diabetic patients)NoneCopperMen & Women:900

mcgGeneral weakness, impaired respiration, skin sores,bone diseaseVomiting, diarrheaFluoride*Men: 4 mg

Women: 3 mgDental cariesMottling and pitting of teeth,

increased bone density and calcificationIodineMen &

Women:150 mcgCold hands and feet, dry hair,

irritability, obesity, nervousness, simple goiterEnlarged

thyroid glandIronMen: 8 mg

Women:18 mg (8 mg (>age 50)Brittle nails,

constipation, respiratory problems, tongue soreness orinflammation, anemia, pallor, weakness, cold sensitivity,

fatigueAbdominal cramps & pain, nausea, vomiting,

hemochromatosisManganese*Men: 2.3 mg

Women: 1.8 mgAtaxia, dizziness, hearing disturbance or

lossSevere neuromuscular

disturbancesMolybdenumMen & Women:45

mcgNoneHeadache, dizziness, nausea, heartburn,

weakness, vomiting, diarrheaSeleniumMen & Women:55mcgNoneNausea, vomiting, abdominal pain, hair and

nail changes, nerve damage, fatigueZincMen: 11 mg

Women: 8 mgDelayed sexual maturity, fatigue, smell

and taste loss, poor appetite, prolonged wound healing,

slowed growth, skin disordersAnemia, impaired calcium

absorption, fever, muscle pain, dizziness


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Vitamins and

Minerals Quiz:

Which Food Has

More?

Vitamins and Minerals

Vitamins and Minerals Quiz:

Which Food Has More?

Which has more vitamin C?a. 1 cup (C) orange juiceb. 1

C strawberry halves

Which has more potassium?a. 1 medium-sized bananab.

1 medium-sized white potato (baked)

Which has more vitamin A?a. C carrot strips or slices

b. 1 C raw spinach

Which has more iron?a. 3 ounces (oz) cooked 90% lean

ground beefb. 1 C cooked black beans

Which has more vitamin B6 (pyridoxine)?a. 4 oz chicken

breast (broiler or fryer)b. C raw green peas

Which has more vitamin E?a. C shelled English

walnutsb. Two large egg yolks

Which has more calcium?a. 3 oz canned salmon with

bones (drained)b. C 2% milk

Which has more magnesium?a. C dried sesame seeds

(whole)b. 1 C shredded romaine lettuce

Answers1. b. The strawberries win, but just barely at

89.4 milligrams (mg) vitamin C, while the orange juice

contains 81.9 mg. 2. b. The baked potato wins by quite a

bit. It contains 926 mg, while a banana contains 422

mg.3. a. The carrots contain 10,190 international units

(IU) of vitamin A, compared to 2813 IU for spinach.4. b.

The black beans provide 3.6 mg of iron, while the

ground beef provides 2.4 mg.5. a. The chicken contains

four times as much vitamin B6 as the peas do0.4 mg

vs 0.1 mg.6. b. The egg yolks contain twice as much


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vitamin E as the shelled walnuts0.8 mg vs 0.4 mg.

7. a. The salmon contains 212 mg calcium, and the milk

contains 143 mg (yes, you eat the tiny bones).8. a. The

C of sesame seeds provides 126 mg of magnesium,

while the romaine lettuce provides only 6.6 mg.

Vitamins: Choosing Vitamin-Rich Foods

The following list can help you choose foods that are rich in

vitamins.

Foods rich in vitamin A Choose the following dark-green

leafy vegetables and deep-orange foods:

Apricots Kale Swiss chard

Broccoli Orange winter

squash

Tomatoes

Cantaloupe Pumpkin Turnip greens

Carrots Spinach Watermelon

Collard greens Sweet potatoes

Foods rich in vitamin D

Cod liver oil Fish bones

(sardines,

salmon)

Fortified milk

Foods rich in vitamin E

Fish Nuts Whole grains

Green leafyvegetables

Vegetable oils

Legumes Wheat germ

Foods rich in vitamin K

Cauliflower Green tea

Dark-green leafy

vegetables

Soybean oil

Foods rich in thiamine (vitamin B1)


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Brewers yeast Organ meats Whole grains

Enriched flour Pork

Legumes Wheat germ

Foods rich in riboflavin (vitamin B2)

Dry yeast Milk and dairy

products

Peanuts

Eggs Organ meats Whole grains

Green leafy

vegetables

Peanut butter

Foods rich in niacin (vitamin B3)

Brewers yeast Legumes Whole-grain flour

products

Enriched white

flour

Meats

Foods rich in calcium

Dark-green leafy

vegetables

Milk and dairy

products

Fish bones(sardines, salmon)

Soy products

Foods rich in chloride

Fish Table salt Vegetables

Foods rich in magnesium

Apricots Nuts Wheat bran

Bananas Seafood Whole grains

Coffee Soybeans

Dark-green

vegetables, raw

Tea

Foods rich in phosphorus

Eggs Meats Soft drinks

Legumes Milk and dairy

products

Whole grains

Foods rich in potassium


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Apricots Green beans Oranges

Bananas Green vegetables Peanut butter

Broccoli Legumes Potatoes

Carrots Meats Raisins

Coffee Milk and dairy

products

Tea

Grapefruit Molasses

Foods rich in sodium

Salt

Vitamins: Reading the Labels

Walking down a vitamin aisle and looking at all of the

bottles seems like foreign territory to most people. With

so many varieties and forms of vitamins and

supplements, it is hard to figure out what to purchase.

This guide, based on the Nat ional Academy of Science,

will help to take some of the guesswork out of what to

look for. It includes the highest level of adult

recommendations, but does not take into account

variations because of age, gender, pregnancy, or

breastfeeding.

Please note: Daily Value (DV)= % DV=US Recommended

Daily Allowance) (USRDA)

Vitamin A

3,000 international units (IU) recommended DVLook for a multivitamin with 2500 IU retinol or 15,000 IU

beta-carotene for best results. The following foods

are high in vitamin A:

Carrots

Cantaloupe

Sweet potatoes

Broccoli

B vitamins (thiamine, riboflavin, and niacin)


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Thiamine, 1.5 milligrams (mg); riboflavin, 1.7 mg; and

niacin, 20 mg DV

Recommend taking the DV in a multivitamin

Avoid high doses

B vitamins are found in:

Grains

Cereals

Fortified foods

Vitamin B12

6 micrograms (mcg) recommended DV

Recommend at least 2.4 mcg from fortified foods anddietary supplements

Supplementation is especially important for vegans, as

vitamin B12 is found naturally only in animal

products

Vitamin C

DV recommendation is 75 mg for women, 90 mg for men

The National Cancer Institute recommends five to nineservings of fruits and vegetables/day to attain this

recommendation

Excessive supplementation and intake of vitamin C may

cause diarrhea

Vitamin D

400 IU recommended DV

Look for a multivitamin with 400 IU

The body can convert vitamin D from sunshine

Vitamin D is found in:

Milk

Fatty fish Fortified cereals

Vitamin E

30 IU is the recommended DV

Higher-level supplementation is sometimes beneficial(studies are still out)


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Unknown toxic amounts may possibly decrease life

expectancy

Vitamin K

DV set at 120 mcg/day

Best sources include leafy green vegetables and some

calcium supplements

A registered dietitian should supervise vitamin K

supplementation and intake, if people are taking

blood thinners and anticoagulant drugs

Biotin and pantothenic acid

Ubiquitous in the American dietNo DV

Deficiencies are extremely rare

Calcium

1000 mg for those age 50 or younger, 1200 mg for those

older than age 50 to meet the DV

Too much calcium may raise the risk of prostate cancer

Most multivitamins fall short of the recommendationsCalcium is found in:

Dairy products

Fortified orange juice

Sardines

If these foods are not consumed on a daily basis,

additional supplementation in 300-mg pills is better

absorbed in the presence of vitamin C; so, take

with orange juice or citrus

Folic acid

400 mcg recommended for everyone

Found in fortified grains

Responsible for reducing birth defects, heart disease,

and colon cancer

Iodine, manganese, boron, molybdenum, and


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chloride

No research is promoting supplementation of these

nutrients

Iron

18 mg recommended DV

0-8 mg recommended through supplementation, as iron

is easy to get through the diet in the form of:

Meat

Dark leafy greens

Grains

Seafood

Iron competitively binds with calcium; take separately

from calcium-rich foods and supplements

Magnesium

Recommended DV is 320 mg for women, 420 mg for men

Supplements should contain at least 100 mg

Good food sources include:

Whole grains

Beans

Phosphorus

No need for fortification or supplementation, because

the American diet already is high in this nutrient

Phosphorus inhibits calcium absorptionadditional

supplementation is not recommended

Potassium

DV set at 3500 mg/day

No recommended levels for supplements

Foods that are high in potassium include fruits and

vegetables, which help to manage blood pressure

Selenium

DV recommendation of 400 mcg


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Multivitamins and supplements should provide at least

55 mcg

Good food sources of selenium include:

Nuts

Tuna

Beef

Grains

Zinc and copper

Zinc8 mg is sufficient for women, 11 mg for men

Copper0.9 mg is sufficient for vitamin

supplementationHowever, the DV is set at 15 mg for zinc and 2 mg for

copper

Too much zinc may decrease copper absorption and

depress the immune system

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Vitaminok és ásványi anyagok