Advice class for Shahriyar & Shafaat: June 2021

Listing of vitamins & MINERAlS

Source: https://www.centrum.co.uk/nutrients-from-a-to-z/

Source: https://www.health.harvard.edu/staying-healthy/listing_of_vitamins

Micronutrients in Centrum

Vitamins, minerals are important to help maintain essential body functions and in most cases they must be absorbed through our daily nutrition.

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1). Vitamins

Vitamins are essential micronutrients that the body is unable to produce (with the exception of vitamin D). Select a vitamin or mineral to find out more.

Vitamin A:

Vitamin B6

Vitamin B12

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Vitamin B9

Vitamin B3

Vitamin B5

Vitamin B2

Vitamin B1

Biotin

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2). Minerals

Minerals are micronutrients that are important for a wide range of vital functions in the human body.

Magnesium

Calcium

Potassium

Phosphorus

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3).Trace elements

Trace elements or trace minerals are defined as those minerals that are vital for the body, although the body's daily requirements are very small.

Chromium

Iron

Iodine

Copper

Manganese

Selenium

Zinc

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Listing of vitamins & MINERALS

01)

VITAMIN A : RETINOIDS AND CAROTENE (vitamin A )/ RETINOIDS AND CAROTENE (vitamin A; includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as "preformed" vitamin A. Beta carotene can easily be converted to vitamin A as needed.)

BENEFITS: Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU's).

UPPER LIMIT (UL) per day: 3,000 mcg (about 10,000 IU)

GOOD FOOD SOURCES:

Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese

Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens

DID YOU KNOW? Many people get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones. Normal 0 false false false EN-US X-NONE X-NONE

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Vitamin A:

What is Vitamin A and what does it do?

Vitamin A plays a significant role in the maintenance of normal vision, the normal functioning of the immune system and the normal process of cell specialisation which is the process by which generic cells change into specific cells meant to do certain tasks within the body.

Where can I find Vitamin A?

Liver

Fish

Egg yolk

Dairy products

Cheese

Vitamin A:

Helps maintain normal vision

Helps maintain the normal functioning of the immune system

Plays a role in the process of cell specialisation

Helps maintain normal skin

What is the recommended intake of vitamin A?

The recommended daily intake of vitamin A for adults is 800 µg.[*]

*Reference value as specified in the EU Food Information Directive

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02).

VITAMIN: THIAMIN (vitamin B1)

BENEFITS: Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 1.2 mg, W: 1.1 mg

UPPER LIMIT (UL) per day: Not known

GOOD FOOD SOURCES: Pork chops, brown rice, ham, soymilk, watermelons, acorn squash

DID YOU KNOW? Most nutritious foods have some thiamin.

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Vitamin B1:

What is Vitamin B1 and what does it do?

Vitamin B1 (thiamine) supports the normal functioning of the heart and the nervous system, and supports energy-yielding metabolism.

What contains Vitamin B1?

Grains

Legumes

Meat

Nuts

Thiamine:

Helps maintain normal heart function

Helps maintain normal functioning of the nervous system

Contributes to normal energy release

Helps maintain normal psychological functioning

What is the recommended intake of thiamine?

The recommended daily intake of thiamine for adults is 1.1 mg.[*]

*Reference value as specified in the EU Food Information Directive

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03).

VITAMIN: RIBOFLAVIN: (vitamin B2)

BENEFITS: Helps convert food into energy. Needed for healthy skin, hair, blood, and brain

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 1.3 mg, W: 1.1 mg

UPPER LIMIT (UL) per day: Not known

GOOD FOOD SOURCES: Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals.

DID YOU KNOW? Most Americans get enough of this nutrient.

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Vitamin B2:

What is Vitamin B2 and what does it do?

Vitamin B2 (riboflavin) contributes to reducing tiredness and fatigue, to maintaining normal vision and normal functioning of the nervous system .

What contains Vitamin B2?

Milk

Dairy products

Eggs

Liver

Whole grains

Riboflavin:

Helps maintain normal vision

Helps maintain normal functioning of the nervous system

Supports normal energy release

Contributes to the protection of cells from oxidative stress

Helps reduce tiredness and fatigue

What is the recommended intake of riboflavin?

The recommended daily intake of riboflavin for adults is 1.4 mg.[*]

*Reference value as specified in the EU Food Information Directive

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04).

VITAMIN: NIACIN (vitamin B3, nicotinic acid)

BENEFITS: Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 16 mg, W: 14 mg

UPPER LIMIT (UL) per day: 35 mg

GOOD FOOD SOURCES: Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter

DID YOU KNOW? Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B6.

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What is Vitamin B3 and what does it do?

Vitamin B3 (niacin) is best known for contributing to normal functioning of the nervous system.

Where can I find Vitamin B3?

Whole grains

Chicken

Beef

Nuts

Oily fish

Niacin:

Helps maintain normal functioning of the nervous system

Helps maintain normal energy release

Helps maintain normal psychological functioning

Helps reduce tiredness and fatigue

What is the recommended intake of niacin?

The recommended daily intake of niacin for adults is 16 mg.[*]

*Reference value as specified in the EU Food Information Directive

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05).

VITAMIN: PANTOTHENIC ACID (vitamin B5)

BENEFITS: Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 5 mg, W: 5 mg

UPPER LIMIT (UL) per day: Not known

GOOD FOOD SOURCES: Wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products

DID YOU KNOW? Deficiency causes burning feet and other neurologic symptoms.

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Vitamin B5:

What is Vitamin B5 and what does it do?

Vitamin B5 (Pantothenic acid) is best known for helping to maintain normal mental performance and for reducing tiredness and fatigue.

What contains Vitamin B5?

Egg yolk

Liver

Vegetables

Legumes

Whole grains

Pantothenic acid:

Helps maintain normal mental performance

Helps reduce tiredness and fatigue

Helps maintain normal energy release

What is the recommended intake of pantothenic acid?

The recommended daily intake of pantothenic acid for adults is 6 mg.[*]

*Reference value as specified in the EU Food Information Directive

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06).

VITAMIN: PYRIDOXINE (vitamin B6, pyridoxal, pyridoxine, pyridoxamine)

BENEFITS: Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function

RECOMMENDED AMOUNT (daily RDA* or daily AI**: 100 mg

UPPER LIMIT (UL) per day: 100 mg

GOOD FOOD SOURCES:

Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons

DID YOU KNOW? Many people don't get enough of this nutrient.

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Vitamin B6:

What is Vitamin B6 and what does it do?

Vitamin B6 contributes to the normal functioning of the nervous system, the healthy formation of red blood cells and a reduction in tiredness.

What contains Vitamin B6?

Pork

Chicken and turkey

Grains

Potatoes

Peanuts

Fish

Eggs

Soya beans

Vitamin B6:

Helps maintain normal functioning of the nervous system

Helps maintain the normal formation of red blood cells

Helps reduce tiredness and fatigue

Helps maintain normal energy release

Helps maintain normal protein and glycogen metabolism

Helps maintain normal psychological functions

Helps maintain the regulation of hormonal activity

What is the recommended intake of vitamin B6?

The recommended daily intake of vitamin B6 for adults is 1.4 mg.[*]

*Reference value as specified in the EU Food Information Directive

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07).

Vitamin B9:

from: centruma

What is Vitamin B9 and what does it do?

Folic acid (Vitamin B9) contributes to normal blood formation and plays a role in normal cell division.

Where can I find Vitamin B9?

Green vegetables

Whole grains

Folic acid:

Helps maintain normal blood formation

Plays a role in normal cell division

Helps maintain normal psychological functioning

Helps reduce tiredness and fatigue

What is the recommended intake of folic acid?

The recommended daily intake of folic acid for adults is 200 µg.[*]

*Reference value as specified in the EU Food Information Directive

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08).

VITAMIN: COBALAMIN (vitamin B12)

BENEFITS: Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 2.4 mcg, W: 2.4 mcg

UPPER LIMIT (UL) per day: Not known

GOOD FOOD SOURCES: Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk

DID YOU KNOW? Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don't get enough B12 as it's mostly found in animal products. They may need to take supplements. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs.

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Vitamin B12

What is Vitamins B12 and what does it do?

Vitamin B12 helps to reduce tiredness and fatigue and contributes to the normal formation of red blood cells.

What contains vitamin B12?

Liver

Beef

Herring

Salmon

Cheese

Vitamin B12:

Helps reduce tiredness and fatigue

Helps maintain the normal formation of red blood cells

Helps maintain normal energy release

Helps maintain normal functioning of the nervous system

Helps maintain normal psychological functioning

What is the recommended intake of vitamin B12?

The recommended daily intake of vitamin B12 for adults is 2.5 µg.[*]

*Reference value as specified in the EU Food Information Directive

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09).

VITAMIN: BIOTIN

BENEFITS: Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 30 mcg, W: 30 mcg

UPPER LIMIT (UL) per day: Not known

GOOD FOOD SOURCES: Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish

DID YOU KNOW? Some is made by bacteria in the gastrointestinal tract. However, it's not clear how much of this the body absorbs

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Biotin:

What is Biotin and what does it do?

Biotin contributes to a normal energy-yielding metabolism, to the normal functioning of the nervous system and to the maintenance of normal psychological functioning.

Where can I find biotin?

Egg yolk

Soya beans

Liver

Maize

Yeast

Milk

Mílk

Biotin:

Supports normal energy release

Helps maintain normal functioning of the nervous system

Helps maintain normal psychological functioning

Helps maintain normal hair

Helps maintain normal skin

What is the recommended intake of biotin?

The recommended daily intake of biotin for adults is 50 µg.[*]

*Reference value as specified in the EU Food Information Directive

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10).

VITAMIN: ASCORBIC ACID (vitamin C)

BENEFITS: Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 90 mg, W: 75 mg Smokers: Add 35 mg

UPPER LIMIT (UL) per day: 2,000 mg

GOOD FOOD SOURCES: Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts

DID YOU KNOW? Evidence that vitamin C helps reduce colds has not been convincing.

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Vitamin C:

What is Vitamin C and what does it do?

Vitamin C (ascorbic acid) is best known for contributing to the normal functioning of the immune system. It also contributes to collagen formation for the normal function of bones, cartilage, skin, blood vessels and the normal function of the nervous system.

Where can I find vitamin C?

Peppers

Broccoli

Brussels sprouts

Oranges

Kiwi fruit

Sweet potatoes

Vitamin C:

Helps maintain normal functioning of the immune system

Helps maintain the normal formation of collagen for normal functioning of bones

Helps maintain the normal formation of collagen for normal functioning of cartilage

Helps maintain the normal formation of collagen for normal functioning of skin

Helps maintain the normal formation of collagen for normal functioning of blood vessels

Helps maintain a normal energy-yielding metabolism

Helps maintain normal functioning of the nervous system

What is the recommended intake of vitamin C?

The recommended daily intake of vitamin C for adults is 80 mg.[*]

*Reference value as specified in the EU Food Information Directive

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11).

VITAMIN: CHOLINE

BENEFITS: Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fat

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 550 mg, W: 425 mg

UPPER LIMIT (UL) per day: 3,500 mg

GOOD FOOD SOURCES: Many foods, especially milk, eggs, liver, salmon, and peanuts

DID YOU KNOW? No rmally the body makes small amounts of choline. But experts don't know whether this amount is enough at certain ages.

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12).

VITAMIN: CALCIFEROL (vitamin D)

BENEFITS: Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures

RECOMMENDED AMOUNT (daily RDA* or daily AI**: 31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU)

UPPER LIMIT (UL) per day: 50 mcg (2,000 IU)

GOOD FOOD SOURCES: Fortified milk or margarine, fortified cereals, fatty fish

DID YOU KNOW? Many people don't get enough of this nutrient. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don't spend much time in the sun.

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Vitamin D:

What is Vitamin D and what does it do?

Vitamin D (cholecalciferol) helps maintain the normal functioning of the immune system. It also contributes to maintaining bones and teeth, as well as normal muscle function .

Where can I find vitamin D?

Eggs

Beef

Liver

Butter / Margarine

Fish

Muesli

Vitamin D:

Helps maintain normal functioning of the immune system

Helps maintain normal strong bones

Helps maintain normal healthy teeth

Helps to maintain normal muscle function

Contributes to the normal absorption of calcium and phosphorus

What is the recommended intake of vitamin D?

The recommended daily intake of vitamin D for adults is 5 µg.[*]

*Reference value as specified in the EU Food Information Directive

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13).

VITAMIN: ALPHA-TOCOPHEROL (vitamin E)

BENEFITS: Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease.

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 15 mg, W: 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E)

UPPER LIMIT (UL) per day: 1,000 mg (nearly 1,500 IU natural vitamin E; 2,200 IU synthetic)

GOOD FOOD SOURCES: Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts

DID YOU KNOW? Vitamin E does not prevent wrinkles or slow other aging processes.

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Vitamin E:

What is Vitamin E and what does it do?

Vitamin E (tocopherol) helps protect cells from oxidative stress which means it is an antioxidant.

What contains vitamin E?

Nuts

Sunflower oil

Wheat germ

Vitamin E:

Helps maintain the protection of cells from oxidative stress

What is the recommended intake of vitamin E?

The recommended daily intake of vitamin E for adults is 12 mg.[*]

*Reference value as specified in the EU Food Information Directive

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14).

VITAMIN: FOLIC ACID (vitamin B9, folate, folacin)

BENEFITS: Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 400 mcg, W: 400 mcg

UPPER LIMIT (UL) per day: 1,000 mcg

GOOD FOOD SOURCES: Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice

DID YOU KNOW? Many people don't get enough of this nutrient.Occasionally, folic acid masks a B12 deficiency, which can lead to severe neurological complications. That's not a reason to avoid folic acid; just be sure to get enough B12.

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15).

VITAMIN: PHYLLOQUINONE, MENADIONE (vitamin K)

BENEFITS: Activates proteins and calcium essential to blood clotting. May help prevent hip fractures

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 120 mcg, W: 90 mcg

UPPER LIMIT (UL) per day: Not known

GOOD FOOD SOURCES: Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables

DID YOU KNOW? Intestinal bacteria make a form of vitamin K that accounts for half your requirements. If you take an anticoagulant, keep your vitamin K intake consistent

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Vitamin K:

What is Vitamin K and what does it do?

Vitamin K contributes to normal blood clotting and helps maintain normal strong bones

What contains vitamin K?

Green leafy vegetables

Soya beans

Eggs

Milk

Vitamin K:

Contributes to normal blood clotting

Helps maintain normal strong bones

What is the recommended intake of vitamin K?

The recommended daily intake of vitamin K for adults is 75 µg.[*]

*Reference value as specified in the EU Food Information Directive

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MINERAL

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16).

MINERAL: CALCIUM

BENEFITS: Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure

RECOMMENDED AMOUNT (daily RDA* or daily AI**: 31–50: M: 1,000 mg, W: 1,000 mg 51-70: M: 1,000 mg, W: 1,200 mg, 71+: M: 1,200 mg, W: 1,200 mg

UPPER LIMIT (UL) per day: 2,500 mg

GOOD FOOD SOURCES: Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption)

DID YOU KNOW? Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. Diets very high in calcium may increase the risk of prostate cancer.

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Calcium:

What is Calcium and what does it do?

Calcium is essential for the maintenance of normal bones & teeth. Calcium also supports the normal formation of blood clots.

What contains calcium?

Milk

Cheese

Sardines

Dark green leafy vegetables

Dried beans

Nuts

Calcium:

Is needed for the maintenance of normal teeth

Is needed for the maintenance of normal strong bones

Contributes to normal blood clotting

What is the recommended intake of calcium?

The recommended daily intake of calcium for adults is 800 mg.[*]

*Reference value as specified in the EU Food Information Directive

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17).

MINERAL: CHLORIDE

BENEFITS: Balances fluids in the body. A component of stomach acid, essential to digestion

RECOMMENDED AMOUNT (daily RDA* or daily AI**: 14-50: M/W: 2.3 g, 51-70 M/W: 2.0 g, 71+: M/W: 1.8 g

UPPER LIMIT (UL) per day: Not known

GOOD FOOD SOURCES: Salt (sodium chloride), soy sauce, processed foods

DID YOU KNOW? New recommendations (DRIs) for chloride are under development by the Institute of Medicine.

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18).

MINERAL: CHROMIUM

BENEFITS: Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose

RECOMMENDED AMOUNT (daily RDA* or daily AI**: 14–50: M: 35 mcg, 14-18: W: 24 mcg 19-50: W: 25 mcg 51+: M: 30 mcg, W: 20 mcg

UPPER LIMIT (UL) per day: Not known

GOOD FOOD SOURCES: Meat, poultry, fish, eggs, potatoes, some cereals, nuts, cheese

DID YOU KNOW? Unrefined foods such as brewer's yeast, nuts, and cheeses are the best sources of chromium, but brewer's yeast can sometimes cause bloating and nausea, so you may choose to get chromium from other food sources.

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Chromium:

What is Chromium and what does it do?

Chromium is best known for helping to maintain normal blood glucose levels.

Where can I find chromium?

Whole grains

Dairy products

Meat

Brewer’s yeast

Chromium:

Chromium helps maintain normal blood glucose levels

Helps maintain a normal macronutrient metabolism (carbohydrates, proteins and fats)

What is the recommended intake of chromium?

The recommended daily intake of chromium for adults is 40 µg.[*]

*Reference value as specified in the EU Food Information Directive

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19).

MINERAL: COPPER

BENEFITS: Plays an important role in iron metabolism and immune system. Helps make red blood cells.

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 900 mcg, W: 900 mcg

UPPER LIMIT (UL) per day: 10,000 mcg

GOOD FOOD SOURCES: Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes, cocoa, black pepper

DID YOU KNOW? More than half of the copper in foods is absorbed.

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Copper:

What is Copper and what does it do?

Copper helps maintain the normal pigmentation of skin and hair and contributes to maintenance of normal connective tissues.

What contains copper?:

Liver

Seafood

Nuts

Almonds

Whole grains

Green vegetables

Dried peas

Beans

Copper:

Helps maintain normal skin pigmentation

Helps maintain normal hair pigmentation

Helps maintain normal connective tissue

Supports normal energy release

Helps maintain normal functioning of the nervous system

Helps maintain normal iron transport in the body

Helps maintain normal functioning of the immune system

Helps maintain the protection of cells from oxidative stress

What is the recommended intake of copper?

The recommended daily intake of copper for adults is 1 mg.[*]

*Reference value as specified in the EU Food Information Directive

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20).

MINERAL: FLUORIDE

BENEFITS: Encourages strong bone formation. Keeps dental cavities from starting or worsening

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 4 mg, W: 3 mg

UPPER LIMIT (UL) per day: 10 mg

GOOD FOOD SOURCES: Water that is fluoridated, toothpaste with fluoride, marine fish, teas

DID YOU KNOW? Harmful to children in excessive amounts.

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21).

MINERAL: IODINE

BENEFITS: Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goiter and a congenital thyroid disorder

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 150 mcg, W: 150 mcg

UPPER LIMIT (UL) per day: 1,100 mcg

GOOD FOOD SOURCES: Iodized salt, processed foods, seafood

DID YOU KNOW? To prevent iodine deficiencies, some countries add iodine to salt, bread, or drinking water.

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Iodine:

What is Iodine and what does it do?

Iodine contributes to the normal production of thyroid hormones and normal thyroid function.

What contains iodine?

Iodised salt

Fish

Shellfish

Iodine:

Iodine contributes to the normal production of thyroid hormones and a normal thyroid function

Helps maintain normal cognitive functions

Supports normal energy release

Helps maintain normal functioning of the nervous system

Helps maintain normal skin

What is the recommended intake of iodine?

The recommended daily intake of iodine for adults is 150 µg.[*]

*Reference value as specified in the EU Food Information Directive

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22).

MINERAL: IRON

BENEFITS: Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones

RECOMMENDED AMOUNT (daily RDA* or daily AI**: 19–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg

UPPER LIMIT (UL) per day: 45 mg

GOOD FOOD SOURCES: Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products

DID YOU KNOW? Many women of childbearing age don't get enough iron. Women who do not menstruate probably need the same amount of iron as men. Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount (assuming the source is food).

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Iron:

What is Iron and what does it do?

Iron contributes to the normal formation of red blood cells and haemoglobin.

What contains iron?

Egg yolk

Red meat

Whole grains

Green leafy vegetables

Fish

Oysters

Iron:

Helps maintain the normal formation of red blood cells and haemoglobin

Helps maintain normal cognitive functions

Supports normal energy release

Helps maintain the normal transport of oxygen in the body

Helps maintain normal functioning of the immune system

Helps reduce tiredness and fatigue

What is the recommended intake of iron?

The recommended daily intake of iron for adults is 14 mg.[*]

*Reference value as specified in the EU Food Information Directive

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23).

MINERAL: MAGNESIUM

BENEFITS: Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth

RECOMMENDED AMOUNT (daily RDA* or daily AI**: 18+: M: 420 mg, W: 320 mg

UPPER LIMIT (UL) per day: 350 mg (Note: This upper limit applies to supplements and medicines, such as laxatives, not to dietary magnesium.)

GOOD FOOD SOURCES: Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk

DID YOU KNOW? The majority of magnesium in the body is found in bones. If your blood levels are low, your body may tap into these reserves to correct the problem.

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Magnesium:

What is Magnesium and what does it do?

Magnesium is best known for helping to maintain normal muscle function and normal strong bones.

What contains magnesium?

Whole grains

Green leafy vegetables

Seeds

Nuts

Legumes

Magnesium:

Helps maintain normal muscle function

Helps maintain normal strong bones

Helps maintain electrolyte balance

Helps reduce tiredness and fatigue

Supports normal energy release

Helps support normal functioning of the nervous system

Helps maintain normal teeth

What is the recommended intake of magnesium?

The recommended daily intake of magnesium for adults is 375 mg.[*]

*Reference value as specified in the EU Food Information Directive

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24).

MINERAL: MANGANESE

BENEFITS: Helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 2.3 mg, W: 1.8 mg

UPPER LIMIT (UL) per day: 11 mg

GOOD FOOD SOURCES: Fish, nuts, legumes, whole grains, tea

DID YOU KNOW? If you take supplements or have manganese in your drinking water, be careful not to exceed the upper limit. Those with liver damage or whose diets supply abundant manganese should be especially vigilant.

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Manganese:

What is Manganese and what does it do?

Manganese is best known for helping to maintain normal strong bones and for the normal formation of connective tissue. Manganese also contributes to normal energy-yielding metabolism.

What contains manganese?

Egg yolk

Nuts

Beans

Green vegetables

Whole grains

Manganese:

Helps maintain normal strong bones

Helps maintain the normal formation of connective tissue

Supports normal energy release

Contributes to the protection of cells from oxidative stress

What is the recommended intake of manganese?

The recommended daily intake of manganese for adults is 2 mg.[*]

*Reference value as specified in the EU Food Information Directive

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25).

MINERAL: MOLYBDENUM

BENEFITS: Part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 45 mcg, W: 45 mcg

UPPER LIMIT (UL) per day: 2,000 mcg

GOOD FOOD SOURCES: Legumes, nuts, grain products, milk

DID YOU KNOW? Molybdenum deficiencies are rare.

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26).

MINERAL: PHOSPHORUS

BENEFITS: Helps build and protect bones and teeth. Part of DNA and RNA. Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 700 mg, W: 700 mg

UPPER LIMIT (UL) per day: 31–70: 4,000 mg 71+: 3,000 mg

GOOD FOOD SOURCES: Wide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds

DID YOU KNOW? Certain drugs bind with phosphorus, making it unavailable and causing bone loss, weakness, and pain.

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Phosphorus:

What is Phosphorus and what does it do?

Phosphorus is best known for supporting normal energy-yielding metabolism and for the maintenance of normal strong bones.

Where can I find phosphorus?

Rice

Red meat

Fish

Poultry

Dairy products

Phosphorus:

Contributes to normal energy release

Helps maintain a normal strong bones

Helps maintain normal functioning of cell membranes

Helps maintain normal teeth

What is the recommended intake of phosphorus?

The recommended daily intake of phosphorus for adults is 700 mg.[*]

*Reference value as specified in the EU Food Information Directive

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27).

MINERAL: POTASSIUM

BENEFITS: Balances fluids in the body. Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bones

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 4.7 g, W: 4.7 g

UPPER LIMIT (UL) per day: Not known

GOOD FOOD SOURCES: Meat, milk, fruits, vegetables, grains, legumes

DID YOU KNOW? Food sources do not cause toxicity, but high-dose supplements might.

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Potassium:

What is Potassium and what does it do?

Potassium contributes to normal functioning of the nervous system and normal muscle function.

What contains potassium?

Fruit

Dried fruits

Potatoes

Spinach

Nuts

Potassium:

Helps maintain normal functioning of the nervous system

Helps maintain normal muscle function

Helps maintain normal blood pressure levels

What is the recommended intake of potassium?

The recommended daily intake of potassium for adults is 2,000 mg.[*]

*Reference value as specified in the EU Food Information Directive

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28).

MINERAL: SELENIUM

BENEFITS: Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 55 mcg, W: 55 mcg

UPPER LIMIT (UL) per day: 400 mcg

GOOD FOOD SOURCES: Organ meats, seafood, walnuts, sometimes plants (depends on soil content), grain products

DID YOU KNOW? Researchers are investigating whether selenium may help reduce the risk of developing cancer, but with mixed results.

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Selenium:

What is Selenium and what does it do?

Selenium is best known for helping to maintain healthy hair and nails.

What contains selenium?

Meat

Whole grains

Broccoli

Onions

Fish

Selenium:

Helps maintain normal health hair

Helps maintain normal spermatogenesis

Helps maintain normal functioning of the immune system

Helps maintain normal thyroid functioning

Helps maintain the protection of cells from oxidative stress

What is the recommended intake of selenium?

The recommended daily intake of selenium for adults is 55 µg.[*]

*Reference value as specified in the EU Food Information Directive

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29).

MINERAL: SODIUM

BENEFITS: Balances fluids in the body. Helps send nerve impulses. Needed for muscle contractions. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 2,300 mg, W: 2,300 mg

UPPER LIMIT (UL) per day: Not determined

GOOD FOOD SOURCES: Salt, soy sauce, processed foods, vegetables

DID YOU KNOW? While experts recommend that people limit sodium intake to 2,300 mg, most Americans consume 4,000–6,000 mg a day.

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30).

MINERAL: SULFUR

BENEFITS: Helps form bridges that shape and stabilize some protein structures. Needed for healthy hair, skin, and nails

RECOMMENDED AMOUNT (daily RDA* or daily AI**: Unknown

UPPER LIMIT (UL) per day: Unknown

GOOD FOOD SOURCES: Protein-rich foods, such as meats, fish, poultry, nuts, legumes

DID YOU KNOW? Sulfur is a component of thiamin and certain amino acids. There is no recommended amount for sulfur. Deficiencies occur only with a severe lack of protein.

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31).

MINERAL: ZINC

BENEFITS: Helps form many enzymes and proteins and create new cells. Frees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration

RECOMMENDED AMOUNT (daily RDA* or daily AI**: M: 11 mg, W: 8 mg

UPPER LIMIT (UL) per day: 40 mg

GOOD FOOD SOURCES: Red meat, poultry, oysters and some other seafood, fortified cereals, beans, nuts

DID YOU KNOW? Because vegetarians absorb less zinc, experts suggest that they get twice the recommended requirement of zinc from plant foods.

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Zinc:

What is Zinc and what does it do?

Zinc contributes to normal DNA synthesis, fertility and the reproductive system.

What contains zinc?

Shellfish

Whole grains

Nuts

Liver

Kidney

Green leafy vegetables

Zinc:

Helps maintain normal DNA synthesis

Helps maintain normal fertility and reproduction

Helps maintain normal cognitive functions

Helps maintain normal bones

Helps maintain normal hair

Helps maintain normal nails

Helps maintain normal skin

What is the recommended intake of zinc?

The recommended daily intake of zinc for adults is 10 mg.[*]

*Reference value as specified in the EU Food Information Directive

Advice class for Shahriyar & Shafaat

Monday, 28 June 2021

Listing of vitamins & Minerals