Vitamin Table

Betacarotene (Vitamin A) 700 mcg 900 mcg 700 mcg Important for good vision, especially at night. May help immunity and the maintenance of cells of the skin, gastrointestinal tract, and other mucus membranes. 1/2 cup sweet potatoes OR one carrot OR 28 grams fortified cornflakes PLUS 1 cup milk PLUS 1 cup raw spinach. Biotin (Vitamin H) 50 mcg 60 mcg 60 mcg Contributes to energy production and metabolism of proteins, fats, and carbohydrates. Combination of healthy foods. Pyridoxine Hydrochloride (Vitamin B6) 15 mg 20 mg 10 mg Helps the body make red blood cells, converts tryptophan to niacin, and contributes to immunity and nervous system function. Used in metabolism of proteins and fats. 1 chicken breast PLUS 1/2 cup cooked spinach PLUS 1 cup brown rice OR 1 baked potato with skin PLUS 1 banana PLUS 113 grams lean sirloin. Folic Acid (folate) 500 mcg 500 mcg 500 mcg Critical for all cell functions, since folate helps make DNA and RNA. Helps promote and support heart health. Women who consume healthful diets with adequate folate may reduce their risk of having a child with birth defects of the brain or spinal cord. 6 asparagus spears PLUS 1 cup orange juice from concentrate PLUS 1/2 cup lentils PLUS 2 slices whole wheat bread. Cyanocobalamin (Vitamin B12) 45 mcg 60 mcg 12 mcg Important for proper nerve function. Works with folate, converting it to an active form. Helps make red blood cells, and helps metabolise proteins and fats. 1 chicken breast PLUS 1 hard-boiled egg PLUS 1 cup plain low-fat yoghurt OR 1 cup milk PLUS 1 cup Raisin Bran. Ascorbic acid (Vitamin C) 150 mg 150 mg 150 mg Important for immune function. Acts as an antioxidant to keep the body healthy. Strengthens blood vessels and capillary walls, makes collagen and connective tissue that hold muscles and bones together, helps keep gums healthy, and helps the body absorb iron from foods. 1 cup grapefruit juice OR 1 kiwi fruit OR 1 cup chopped broccoli OR 1 baked potato with skin PLUS 1 cup tomato juice. Cholecalciferol (Vitamin D3 IU) 15 mcg (600IU) 15 mcg (600IU) 15 mcg (600IU) Increases absorption of calcium and phosphorus, which leads to stronger bones and teeth. 2 cups milk OR 1 cup milk PLUS 1 cup cornflakes PLUS 1 egg PLUS 1 tsp margarine PLUS 85 grams salmon with bones. d-alpha Tocopheryl acid succinate (Vitamin E IU) 7 mcg (8.4IU) 10 mcg (12.2IU) 7 mcg (8.4IU) Acts as an antioxidant, helping to maintain a healthy heart; contributes to good immunity. 28 grams wheat germ PLUS 1 egg PLUS 28 grams roasted almonds. Phytomenadione (Vitamin K1) 30 mcg 0 mcg 0 mcg Essential for several proteins involved in maintaining healthy blood function. 1 cup raw spinach OR 1/2 cup raw broccoli PLUS 1 egg. Nicotinamide (Vitamin B3) 45 mg 60 mg 45 mg Contributes to energy production. 1 cup rice PLUS 113 grams grilled salmon PLUS 1 tablespoon peanut butter PLUS 1 roll. Pantothenic acid (Vitamin B5 as calcium pantothenate) 15 mg 20 mg 15 mg Important for health of skin, digestive tract, and nervous system. Combination of healthy foods. Riboflavin (Vitamin B2) 15 mg 20 mg 8.5 mg Contributes to energy production. 1 cup raisin bran cereal PLUS 1 cup milk PLUS 1 egg OR one small extra-lean hamburger PLUS 1 cup plain yoghurt PLUS 1/2 cup freshly cooked spinach PLUS 1 cup cottage cheese. Thiamin hydrochloride (Vitamin B1) 15 mg 20 mg 7.5 mg Important for producing energy from carbohydrates, and for proper nerve function. 1 grilled pork chop PLUS 1 1/4 cups corn flakes OR 1 baked potato with skin PLUS 1/2 cup lentils PLUS 1 cup raisin bran. Boron (from borax) 3 mg 3 mg 3 mg Essential for healthy bone and joint function, possibly via effects on the balance and absorption of calcium, magnesium and phosphorus. 145 grams of avocado OR 141 grams of dried apricots OR 2.76 grams of dates. Calcium (from calcium carbonate, calcium citrate, calcium gluconate, calcium amino acid chelate) 1.25 g 1.1 g 1.25 g Critical for strengthening bones and teeth. Necessary for proper nervous system and immune function, assists in muscle contraction. 1 cup of milk PLUS 1 cup chopped broccoli PLUS 1 cup navy beans PLUS 1 cup plain yoghurt PLUS 113 grams canned pink salmon. Chromium (from chromium picolinate) 50 mcg 50 mcg 50 mcg Works to support the function of insulin. 28 grams cheese OR 1 cup cooked peas OR 2 eggs. Copper (from cupric sulfate pentahydrate) 494 mcg 494 mcg 494 mcg Supports red blood cells, is part of several body enzymes, and is important for the absorption of iron. 1 Alaska king crab leg OR 1/2 cup lentils PLUS 1 cup raisin bran PLUS 1/2 cup roasted almonds. Iodine (from potassium iodide) 150 mcg 150 mcg 150 mcg Supports growth and metabolism. Normally obtained through iodised salt. Iron (from iron amino acid chelate) 9 mg 0 mg 0 mg Important part of red blood cells. 1 small extra-lean hamburger PLUS 1 cup dry roasted mixed nuts PLUS 1 egg PLUS 1/2 cup tofu OR 1 cup raisin bran. Magnesium (from magnesium oxide (heavy), magnesium oxide, magnesium amino acid chelate, magnesium citrate) 210 mg 160 mg 210 mg Part of enzymes in the body, helps build bones, teeth, and proteins. Important for proper function of nerves, muscles, and immune system. Involved in bone formation, growth, and development. Part of many body enzymes. 1 cup navy beans PLUS 113 grams halibut PLUS 1 cup brown rice PLUS 1 cup raisins PLUS 1/2 cup cooked spinach. Manganese (as manganese amino acid chelate) 5 mg 5.5 mg 3 mg Necessary in iron metabolism. Part of many body enzymes. Combination of healthy foods. Molybdenum (from molybdenum trioxide) 25 mcg 25 mcg 90 mcg Works with calcium to form bones and teeth, helps create energy in the body, is part of cell membranes. Combination of healthy foods. Selenium (from selenomethionine) 60 mcg 70 mcg 60 mcg Powerful antioxidant that works to protect cells from damage, important for cell function. 1 chicken breast PLUS 1 egg PLUS 1 slice whole wheat bread. Zinc (from Zinc amino acid chelate) 5 mg 10 mg 10 mg Part of many enzymes in the body, helps with tissue growth, important for taste perception. 1 small extra-lean hamburger PLUS 1 cup chickpeas PLUS 1 cup milk PLUS 2 slices whole wheat bread PLUS 1 cup plain yoghurt PLUS 2 eggs. Oligofructose 800 mg 800 mg 800 mg Oligofructose may assist in the absorption of certain mineral ions via its role in intestinal health as a prebiotic. Oligofructose may be beneficial for gastrointestinal immunity by its ability to stimulate the growth of bifidobacteria.6 Oligofructose can be found in wheat, onion, bananas, garlic and chicory.