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Potassium

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minerals

Potassium

Function:  Promotes growth, maintains water balance, and helps regulate muscular activity.

Deficiency: Rare

Toxicity: Rarely occurs, except in kidney failure

Recommended Daily intake of Potassium is:

MEN AND WOMEN AGE 19+ YEARS = 4.7 GM/D

FOOD SOURCES

AMOUNT

 # of MG

VEGETABLES
Swiss chard, boiled 1 cup 961
Lima beans, cooked 1 cup 955
Yam, cubed, cooked 1 cup 911
Winter squash, baked, cubed 1 cup 896
Spinach, boiled 1 cup 839
Crimini mushrooms, raw 5 oz-wt 635
Beets, boiled 1 cup 519
Potato, baked, with skin 1 cup 510
Broccoli, steamed 1 cup 505
Brussel sprouts, coiled 1 cup 495
Collard greens, boiled 1 cup 494
Green peas, boiled 1 cup 434
Tomato, ripe 1 cup 400
Carrots, raw 1 cup 394
Green beans, boiled 1 cup 374
Fennel, raw, sliced 1 cup 360
Summer squash, cooked, slices 1 cup 346
Celery, raw 1 cup 344
Romaine lettuce 2 cups 325
Sweet potato, with skin 1 each 306
Kale, boiled 1 cup 296
Turnip greens, cooked 1 cup 292
Asparagus, boiled 1 cup 288
Mustard greens, boiled 1 cup 282
Onions, raw 1 cup 251
Eggplant, cooked, cubes 1 cup 246
Cauliflower, boiled 1 cup 176
Bell peppers, red, raw, slices 1 cup 163
Cabbage, shredded, boiled 1 cup 146

 

FOOD SOURCES

AMOUNT

 # of MG

NUTS/SEEDS/BEANS
Soybeans, cooked 1 cup 886
Pinto beans, cooked 1 cup 800
Lentils, cooked 1 cup 730
Kidney beans, cooked 1 cup 713
Split peas, cooked 1 cup 710

 

FOOD SOURCES

AMOUNT

 # of MG

FRUITS
Avocado, slices 1 cup 875
Papaya 1 each 781
Figs, fresh 8 oz-wt 526
Cantaloupe, cubes 1 cup 494
Banana 1 each 467
Prunes ¼ cup 317
Kiwifruit 1 each  252
Strawberries 1 cup 239
Oranges 1 each 237
Watermelon, diced 1 cup 176
Grapes 1 cup 176
Grapefruit ½ each 159
Plum 1 each 114
Apricots 1 each 104

 

FOOD SOURCES

AMOUNT

 # of MG

MEATS
Halibut, baked/broiled 4 oz-wt 653
Tuna, yellowfin, baked/broiled 4 oz-wt 645
Snapper, baked/broiled 4 oz-wt 592
Cod, baked/broiled 4 oz-wt 586
Scallops, baked/broiled 4 oz-wt 444

 

FOOD SOURCES

AMOUNT

 # of MG

DAIRY PRODUCTS
Yogurt, low fat 1 cup 573
Goat’s milk 1 cup 499
Cow’s milk, 2% 1 cup 377

 

Calcium

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minerals

Calcium

Function:  Builds bone and teeth, needed for muscle contraction/relaxation, blood clotting, and normal heart rhythm.

Deficiency: Decreased growth, osteoporosis, and rickets.

Toxicity: Kidney stones and calcium deposits in soft tissues.

 

Recommended Daily intake of Calcium is:

MEN AND WOMEN:   AGE 19-50 = 1000 MG/D   –    AGE 51+ = 1200 MG/D

FOOD SOURCES

AMOUNT

 # of MG

DAIRY PRODUCTS
Ricotta Cheese, part skim 1 cup 669
Yogurt, nonfat plain 1 cup 452
Yogurt, low-fat plain 1 cup 415
Yogurt, low-fat with fruit 1 cup 313
Skim Milk 1 cup 303
Low-Fat milk/1% milk 1 cup 296
Buttermilk 1 cup 285
Soy milk 1 cup 284
Whole Milk 1 cup 291
Swiss Cheese 1 ounce 272
Cottage Cheese 1 cup 226
Cheddar Cheese 1 ounce 205
Ice Cream 1 cup 200
American Cheese 1 ounce 174
Ice Cream, soft serve ½ cup 137
Yogurt, frozen/plain ½ cup 89

 

PROTEIN FOODS

AMOUNT

 # of MG
Tofu, with calcium sulfate ½ cup 434
Salmon, broiled/baked 3 ½ ounces 354
Sardines, canned w/bones 3 ounces 324
Quiche Lorraine ½ cup 211
Mackerel, canned w/bones 3 ounces 205
Salmon, canned w/bones 3 ounces 203
Tofu, no calcium sulfate ½ cup 130
Perch, baked 3 ounces 117
Shrimp, canned 3 ounces 98
Almonds ¼ cup 94
Soybean ½ cup 88
Chickpeas, cooked 1 cup 80
White beans ½ cup 65
Brazil Nuts 4 medium 28
Caviar 1 teaspoon 28
Sesame Seeds 2 ounces 68

 

VEGETABLES

AMOUNT

 # of MG
Turnip greens, cooked ½ cup 184
Mustard greens, cooked ½ cup 183
Chinese cabbage, cooked ½ cup 158
Collard greens, cooked ½ cup 152
Kale, cooked ½ cup 134
Broccoli, cooked ½ cup 88
Okra, frozen, cooked ½ cup 88

 

FRUITS

AMOUNT

 # of MG
Figs, dried 5 each 134
Rhubarb 3/8 cup 78
Prunes 4 large 57
Orange 1 each 52

 

Iron

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minerals

Iron

Function:  Carrier of oxygen and helps prevent anemia.

Deficiency: Anemia, fatigue, sore mouth/tongue, and weight loss.

Toxicity: Severe vomiting, diarrhea, abdominal pain

 

Recommended Daily intake of Iron is:

MEN AGE 19-70 = 8 MG/D

WOMEN:AGE 19-50 = 18 MG/D

AGE 50+ = 8 MG/D

 

FOOD SOURCES

AMOUNT

 # of MG

DAIRY PRODUCTS
Eggs 2 each 2

PROTEIN FOODS
Clams, raw 3 ounces 12
Liver, beef 2 ounces 5
Sardines, canned 3 ounces 5
Beans, lima, dry/cooked ½ cup 3
Beef, variety 3 ounces 3
Pork, variety (not ham) 3 ounces 3
Turkey, variety 3 ounces 3
Dry beans, split peas ½ cup 2
Soybeans, boiled ½ cup 2
Black-eyed peas, boiled ½ cup 2
Chicken, variety (no skins) 3 ounces 1
Garbanzos beans, canned ½ cup 1
Peanut Butter 1 Tablespoon 1

 

BREADS/CEREALS
Bulgar flour 3 ounces 21
Wheat bran, crude 3 ounces 15
Bran flakes ¾ cup 8
Corn flakes, fortified ¾ cup 8
Cream of wheat ½ cup 8
Malt-o-meal ½ cup 8
All Bran 1/3 cup 5
Waffle 1 each 3
Corn tortilla 1 each 3
Corn meal, enriched 3 ounces 3
Bread, white 1 slice 2
Rice, white, enriched raw 1 cup 2
Rice, brown, cooked 1 cup 1
Oatmeal, cooked ¾ cup 1
Enriched bread 1 slice 1
Whole grain bread 1 slice 1

 

FOOD SOURCES

AMOUNT

 # of MG

FRUITS
Peaches, dried 3 ounces 4
Prune juice ½ cup 2
Apricots 2 each 1
Prunes, dried 2 each 1

 

FOOD SOURCES

AMOUNT

 # of MG

VEGETABLES
Spinach, boiled ½ cup 3
Potato, with skin 6 ½ ounces/1 medium 3
Avocado 1 medium 2
Leafy greens, raw 1 cup 2
Asparagus ¾ cup cooked 2
Leafy greens, raw ¾ cup 2

Vitamin B9 (Folic Acid)

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vitamins

Vitamin B-9 (Folic Acid)

Function:  Part of blood cells, necessary for cell division, and important in increasing the number of blood cells.

Deficiency: The symptoms of Folic Acid deficiency include:  oral lesions, swollen tongue, and anemia

Toxicity: Large doses of Folic Acid may damage the kidneys and may mask a B-12 deficiency.

 

Recommended Daily intake of Folic Acid is:

MEN AND WOMEN AGE 14+ YEARS = 400 MCG/D

 

FOOD SOURCES

AMOUNT

 # of MCG

VEGETABLES
Asparagus, boiled 1 cup 263
Spinach, boiled 1 cup 262
Collard greens, boiled 1 cup 177
Turnip greens, boiled 1 cup 171
Lima beans, boiled 1 cup 156
Romaine lettuce 2 cup 152
Beets, boiled 1 cup 136
Split peas, cooked 1 cup 127
Mustard greens, boiled 1 cup 103
Green peas, boiled 1 cup 101
Broccoli, steamed 1 cup 94
Brussel Sprouts, boiled 1 cup 94
Corn, yellow, cooked 1 cup 76
Winter squash, baked, cubed 1 cup 57
Green beans, boiled 1 cup 42
Summer squash, cooked, slices 1 cup 36
Kelp (sea vegetable) ¼ cup 36
Celery, raw 1 cup 34
Onions, raw 1 cup 30
Cabbage, shredded, boiled 1 cup 30
Tomato, ripe 1 cup 27
Fennel, raw, sliced 1 cup 24
Bell peppers, red, raw, slices 1 cup 20
Crimini mushrooms, raw 5 oz-wt 20
Kale, boiled 1 cup 17
Carrots, raw 1 cup 17
Swiss chard, boiled 1 cup 15
Eggplant, cooked, cubed 1 cup 14
Cucumbers, slices, with peel 1 cup 14
Leeks, boiled 1 cup 13

 

FOOD SOURCES

AMOUNT

 # of MCG

MEATS
Calves liver, braised 4 oz-wt 861

 

FOOD SOURCES

AMOUNT

 # of MG

NUTS/SEEDS/BEANS/LENTILS
Lentils 1 cup 358
Pinto beans, cooked 1 cup 294
Garbanzo beans, cooked 1 cup 256
Black beans, cooked 1 cup 256
Navy beans, cooked 1 cup 254
Kidney beans, cooked 1 cup 229
Peanuts, raw ¼ cup 88
Sunflower seeds, raw ¼ cup 82

 

FOOD SOURCES

AMOUNT

 # of IU

FRUITS
Papaya 1 each 116
Avocado, slices 1 cup 90
Oranges 1 each 40
Raspberries 1 cup 32
Cantaloupe, cubes 1 cup 27
Strawberries 1 cup 25
Grapefruit ½ each 15

 

Vitamin B6 (Pyridoxine)

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Vitamin B-6 (Pyridoxine)

Function:  Needed for protein metabolism, supports energy-producing systems in the body, and affects hormones.

Deficiency: The symptoms of Vitamin B-6 deficiency include:  seizures, dermatitis, and anemia.

Toxicity: Not toxic if given orally unless tremendous levels are given; toxic if injected.

Recommended Daily intake of Vitamin B-6 is:

MALES AGE 14-50 YEARS = 1.3 MG/D

MALES AGE 51+ YEARS = 1.7 MG/D

FEMALES 14-50 YEARS = 1.2 MG/D

FEMALES 51+ YEARS = 1.5 MG/D

 

FOOD SOURCES

AMOUNT

 # of MG

MEATS
Tuna, yellowfin, baked/broiled 4 oz-wt 1.18
Chicken breast, roasted 4 oz-wt .64
Calf’s liver, braised 4 oz-wt .56
Turkey breast, roasted 4oz-wt .54
Salmon, baked/broiled 4 oz-wt .52
Snapper, baked/broiled 4 oz-wt .52
Cod, baked/broiled 4 oz-wt .52
Beef tenderloin, lean, broiled 4 oz-wt .49
Halibut, baked/broiled 4 oz-wt .45
Venison 4 oz-wt .43

 

FOOD SOURCES

AMOUNT

 # of MG

FRUITS
Banana 1 each .68
Watermelon, diced 1 cup .52
Avocado, sliced 1 cup .41
Cantaloupe, cubed 1 cup .18

 

FOOD SOURCES

AMOUNT

 # of MG

VEGETABLES
Spinach, boiled 1 cup .44
Potato, baked, with skin 1 each .42
Green peas, boiled 1 cup .35
Yam, cubed, cooked 1 cup .31
Brussel sprouts, boiled 1 cup .28
Turnip greens, cooked 1 cup .26
Sweet potato, baked, with skin 1 each .25
Onions, raw 1 cup .19
Carrots, raw 1 cup .18
Kale, boiled 1 cup .18

 

Vitamin B3 (Niacin)

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Niacin (Vitamin B-3)

Function:  Needed to produce energy in the body, for healthy skin, nerves, and digestive tract.

Deficiency: Niacin deficiency is called Pellagra, common symptoms include:  loss of appetite, swollen tongue, irritability, insomnia, rash, headache, mental changes (anxiety, confusion, dementia).

Toxicity: May cause heartburn, peptic ulcer, flushing (esp in face and neck), and tingling sensation.

Recommended Daily intake of Niacin is:

MALES AGE 14+ YEARS = 16 MG/D

FEMALES 14+ YEARS = 14 MG/D

FOOD SOURCES

AMOUNT

 # of MG

MEATS
Chicken breast, roasted 4 oz-wt 14
Tuna, yellowfin, baked/broiled 4 oz-wt 14
Salmon, baked/broiled 4oz-wt 11
Calf’s liver, braised 4 oz-wt 10
Halibut, baked/broiled 4 oz-wt 8
Lamb loin, roasted 4 oz-wt 8
Venison 4 oz-wt 8
Turkey breast, roasted 4 oz-wt 7
Beef tenderloin, lean, broiled 4 oz-wt 4
Shrimp, steamed/boiled 4 oz-wt 3
Cod, baked/broiled 4 oz-wt 3

 

FOOD SOURCES

AMOUNT

 # of MG

VEGETABLES
Crimini mushrooms, raw 1 cup 5
Green peas, boiled 1 cup 3
Asparagus, boiled 1 cup 2
Winter squash, baked, cubes 1 cup 1.5
Tomato, ripe 1 cup 1
Carrots, raw 1 cup 1
Collard Greens, boiled 1 cup 1
Broccoli, steamed 1 cup 1

 

FOOD SOURCES

AMOUNT

 # of MG

NUTS/SEEDS/BEANS
Peanuts, raw ¼ cup 4

 

FOOD SOURCES

AMOUNT

 # of MG

FRUITS
Raspberries 1 cup 1

 

Vitamin K

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Vitamin K

Function:  Aids in blood clotting.

Deficiency: Vitamin K deficiency is unlikely except in newborn infants who cannot synthesize it.

Toxicity: The symptoms of Vitamin K toxicity include:  vomiting and anemia.  Pregnant women and children are more prone to Vitamin K deficiency.

 

Recommended Daily intake of Vitamin K is:

MEN AGE 19+ YEARS = 120 MCG

FEMALES 19+ YEARS = 90 MCG

 

FOOD SOURCES

AMOUNT

 # of MCG

VEGETABLES
Kale, boiled 1 cup 1062
Spinach, boiled 1 cup 889
Collard green, boiled 1 cup 704
Swiss chard, boiled 1 cup 573
Turnip greens, boiled 1 cup 529
Mustard greens, boiled 1 cup 419
Brussel Sprouts, boiled 1 cup 219
Broccoli, steamed 1 cup 155
Romaine lettuce 2 cups 115
Asparagus, boiled 1 cup 92
Cabbage, shredded, boiled 1 cup 73
Green peas, boiled 1 cup 41
Celery, raw 1 cup 35
Green beans, boiled 1 cup 20
Carrots, raw 1 cup 16
Tomato, ripe 1 cup 14
Cauliflower, boiled 1 cup 11
Summer squash, cooked, slices 1 cup 6
Bell peppers, red, raw, slices 1 cup 5

 

FOOD SOURCES

AMOUNT

 # of MCG

NUTS/SEEDS/BEANS
Soybeans, cooked 1 cup 33
Pumpkin seeds, raw ¼ cup 18
Kidney beans, cooked 1 cup 15

 

FOOD SOURCES

AMOUNT

 # of MCG

FRUITS
Avocado, slices 1 cup 29
Papaya 1 each 8
Pear 1 each 7
Strawberries 1 cup 3
Cranberries ½ cup 2

 

Vitamin E

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Vitamin E

Function:  Helps to form normal blood cells and muscle cells.

Deficiency: Vitamin E deficiency is associated with diseases where fat absorption is impaired, symptoms include severe neurological defects (pain, tingling and loss of sensation in extremities)

Toxicity: Vitamin E is relatively non-toxic when taken by mouth.

 

Recommended Daily intake of Vitamin E is:

MEN AND WOMEN AGE 14+ YEARS = 15 MG

FOOD SOURCES

AMOUNT

 # of MG

NUTS/SEEDS
Sunflower Seeds, raw ¼ cup 18.10
Almonds, dry roasted ¼ cup 8.97

 

FOOD SOURCES

AMOUNT

 # of MG

VEGETABLES
Swiss Chard 1 cup 3.31
Almonds, dry roasted ¼ cup 8.97
Mustard greens, boiled 1 cup 2.81
Turnip greens, boiled 1 cup 2.48
Spinach, boiled 1 cup 1.72
Collard greens, boiled 1 cup 1.67
Brussel sprouts, boiled 1 cup 1.33
Kale, boiled 1 cup 1.11
Broccoli, steamed 1 cup .75
Tomato, ripe 1 cup .68
Bell peppers, red, raw, slices 1 cup .63

 

FOOD SOURCES

AMOUNT

 # of MG

FRUITS
Olives 1 cup 4.03
Papaya 1 each 3.40
Blueberries 1 cup 1.46
Kiwifruit 1 each .85

 

Vitamin D

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Vitamin D

Function:  Calcification of bones and teeth and needed to maintain normal levels of calcium and phosphorus in the blood.

Deficiency: Rickets in children (bone deformities); osteomalacia in adults (softening of bones, fractures).

Toxicity: Nausea, diarrhea, weight loss, kidney damage.

Recommended Daily intake of Vitamin D for men and women is:

AGE 19-50 = 200 IU

AGE 50-69 = 600 IU

AGE 70+ = 600 IU

 

FOOD SOURCES

AMOUNT

 # OF IU

DAIRY PRODUCTS
Milk, fortified 1 cup 100
Swiss cheese 3 ½ ounces 100
Edam cheese 3 ½ ounces 84
Milk, unfortified 1 cup 40
Milk, goats 1 cup 5

 

PROTEIN FOODS

AMOUNT

 # OF IU
Sardines, canned 3 ounces 1150-1570
Mackerel, fresh/raw 3 ounces 1100
Herring, raw 3 ½ ounces 900
Salmon, canned 3 ounces 220-440
Cold liver oil 1 teaspoon 360
Herring, canned 3 ounces 330

 

CEREALS

AMOUNT

 # OF IU
Most 2/3 cup 200
Product 19 ¾ cup 200
Bran Flakes ¾ cup 100
Honey Bran 7/8 cup 100
Raisin Bran ¾ cup 100

Vitamin B12

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Vitamin B-12

Function:  Necessary for cell division, growth, red blood cell formation.  B-12 is also important for the development and function of the brain and nerve cells.

Deficiency: Anemia, sore tongue, loss of appetite, generalized weakness, and coldness of extremities.

Toxicity: No significant toxicity.  

Recommended Daily intake of Vitamin B-12 = 2.4 mcg/d

FOOD SOURCE

AMOUNT

# of uq

DAIRY SOURCES
Cottage Cheese ½ cup 2
Egg 1 each 1
Milk 1 cup 1
Cheddar Cheese 2 ounces 1
Blue Cheese 1 ounces .3
Brie 1 ounce .6
Edam Cheese 1 ounce .6
Gruyeir Cheese 1 ounce .6
Swiss Cheese 1 ounce .6
Trappist Cheese 1 ounce .9

 

PROTEIN SOURCES

AMOUNT

# of uq
Crab, cooked 3 ½ ounces 100
Clams, meat only 5 large 98
Beef, liver fried 3 ounces 50
Beef, variety 2 ounces 2
Lamb, variety 3 ounces 2
Fish, variety 1 ounce 2
Shellfish, variety 1 ounce 2
Chicken, variety 3 ounces 1
Pork, variety 3 ounces 1