What Vitamins and Minerals Do I Need?

We see containers of juice and boxes of cereal trumpeting their vitamin and mineral content, however why are these tiny nutrients so important? From helping the body turn food into fuel, to strengthening bones and eyesight, vitamins and minerals are health superstars for sure. While the typical diet typically consists of adequate quantities of the vital nutrients without concern, it does not hurt to be a little more familiar with the vitamins and minerals that keep us living and smiling. However first, let’s iron out some key terms.

What is the Difference Between Vitamins and Minerals?

Vitamins: Organic substances required for normal cell function, growth, and development. There are 13 necessary vitamins.

Fat-Soluble Vitamins: Fat-soluble vitamins are those that bind to fat in the stomach and are then kept in the body for later use. We are less most likely to become deficient in these vitamins (A, D, E, and K), but most likely to develop to hazardous levels, typically due to severe overconsumption or overzealous supplement use.

Water-Soluble Vitamins: The rest of the vitamins are water-soluble, implying they can be taken in straight by cells. When in excess, these vitamins are eliminated of our system with each bathroom break. The water-soluble vitamins– biotin, vitamin C, niacin, folic acid, pantothenic acid, and the 4 B complex vitamins– have to be restored more frequently, but the body can endure higher dosages.Different berries

Minerals: Minerals are inorganic substances, and all hang on put on the excellent ol’ table of elements. They’re likewise essential for regular body function and development. There are two groups of minerals: macrominerals (which the body requires in big doses) and trace minerals (just a pinch required).

RDA: Recommended Dietary Allowances, or RDAs, represent the average day-to-day dietary consumption of each minerals and vitamin a person needs to remain healthy and avoid shortages. The values, which are all backed by clinical information, are broken down by age and gender.

AI: For those vitamins for which an RDA has actually not yet been set (typically due to absence of scientific data), an AI, or adequate intake level, is used in place.

UL: The tolerable upper consumption level (UL) is the optimum amount of day-to-day vitamin or mineral dose that is most likely to be safe for the typical individual. Stay under the UL radar (particularly when using supplements) to keep toxicities at bay.

The Measurements: Vitamins or minerals that are needed in larger dosages are expressed in systems of milligrams (mg). Trace minerals and vitamins are expressed in micrograms (mcg). There are 1,000 mcg in one milligram (no fancy mathematics here). All Greatist’s suggestions for everyday intake and limitations ¬†follow the RDA, AI, and UL guidelines.Nuts and berries

Vitamins and Minerals


Biotin (a.k.a. Vitamin B7 or Vitamin H): Like the rest of the water-soluble B-complex vitamins, biotin plays a huge role in cell growth and food metabolic process. Metabolic process is the process by which our bodies covert the food we eat into energy that can then be used to power whatever we do, from thinking, to running. Deficiency of this vitamin is incredibly unusual, however overdoing it on raw egg whites has been known to avoid biotin absorption (albeit, in a pretty old research study).

What You Need: 30 mcg How to Get It: Cooked salmon (4-5 mcg per 3 ounces) entire grains (0.02-6 mcg per slice of bread), eggs (13-25 mcg per large egg), or avocados (2-6 mcg per avocado) What’s Too Much: Not figured out.


Got milk? Guzzle a glassful to obtain the day-to-day dosage of calcium, a macromineral vital for the healthy development of bones and teeth. However that’s not all– calcium likewise provides an assisting hand in muscle function, blood clot, nerve signaling, hormone secretion, and blood pressure. And together with its partner, Vitamin D, calcium helps fend off osteoporosis. While getting excessive calcium from dietary sources is uncommon, taking too many calcium supplements may bring some risk for kidney stones development or heart disease, though the research is inconclusive.

What You Need: 1,000 mg How to Get It: Quench calcium thirst with milk (300 mg per cup– ice cream counts too!), yogurt (300 mg per cup), cheddar cheese (303 mg per 1.5 ounces), tofu (258 mg per 1/2 cup), bok choy (79 mg per 1/2 cup), spinach (115 mg per 1/2 cup), and rhubarb (174 mg per 1/2 cup). What’s Too Much: 2,500 mg.Different fruits


Choline, another water-soluble B vitamin, is a foundation of the neurotransmitter acetylcholine, which is important for the nerve and brain activities that manage memory and muscle motion. Choline likewise helps turn the food we eat and our stored energy (hey there, like manages) into fuel.

Vegetarians, vegans, pregnant women, and endurance professional athletes are at higher risk for choline shortage, which is connected to fatty liver disease, atherosclerosis, neurological conditions, and impaired fetal development. Exceptionally high dosages won’t kill you, but consuming more than 10 grams per day can cause vomiting, increased sweating and salivation, and a fishy body order.

What You Need: Men = 550 mg; Women = 425mg How to Get It: Eggs (126 mg per egg), milk (38 mg per cup), prepared broccoli and Brussels sprouts (both 62 mg per cup), beef (67 mg per 3 ounces), and– get thrilled– milk chocolate (20 mg per 1.5 ounce bar). What’s Too Much: 3,500 mg.


You might have chrome wheels, but do you have chromium-dense meals? Though this trace element is thought to enhance insulin activity and the breakdown of the sugars that we eat, it’s only needed in small amounts and is ruled out “necessary”. Though some chromium supplements tout bodybuilding and weight loss advantages, there is no solid research proof that supports the claims. In truth, overconsumption of chromium supplements could cause kidney damage.

What You Need: Men = 35 mcg; Women = 25 mcg How to Get It: There’s heavy metal (chromium metal, that is) in broccoli (22 mcg per cup), grape juice (7.5 mcg per cup), and whole-wheat products like whole-wheat frozen waffles (6.7 mcg per waffle) or whole-wheat English muffins (3.6 mcg per muffin). What’s Too Much: Not identified.


Don’t be penny-pinching with this shiny mineral, which is a vital trace element and antioxidant. Frontline in the production of red blood cells, copper is also crucial for appropriate energy metabolism, resistance, and nervous system function. Though rare, copper deficiencies may manifest as anemia, a low leukocyte count, and bone deterioration.

While copper toxicity from dietary consumption is uncommon, cases of intense copper poisoning (which results in some not-so-nice tummy difficulties) have taken place due to infected water supplies or leaching from copper containers.

What You Need: 900 mcg How to Get It: Instead of gnawing on pennies, attempt prepared liver– yum! (4,049 mcg per ounce), oysters (670 mcg per medium oyster), crabmeat (634 per 3 ounces), nuts (cashews, for instance, deal 629 mcg per ounce), raw mushrooms (344 mcg per cup), and semisweet chocolate (198 mcg per ounce). What’s Too Much: 10,000 mcg.Different vegetables


This non-essential trace element helps keep those pearly whites cavity-free and bones less breakable. Prior to snacking on some toothpaste, understand that most tap water in the U.S. is already fluorinated, looking after those elemental requirements.

What You Need: Men = 4 mg; Women = 3 mg How to Get It: Food sources include grape juice (0.05-0.64 mg per cup), canned sardines (0.2-0.4 mg per 3.5 ounces), and chicken (0.06-0.10 mg per 3.5 ounces). What’s Too Much: 10 mg.

Folic Acid

Folic Acid (a.k.a. folate or folacin): Folic acid is such a key part of our diet that the United States federal government decided to fortify most industrial flour with this water-soluble vitamin. So what’s all the hoopla over folic acid? Well, it’s important for pregnant women to make sure the baby’s correct development, helping avoid abnormality in the brain and spine. No baby on board? Folic acid likewise helps create most all cells in the body and might reduce the risk of heart disease and colon cancer.

What You Need: 400 mcg How to Get It: Look out for strengthened grains and cereals (200-400 mcg per cup), asparagus (134 mcg per 6 spears), spinach (132 mcg per half cup), orange juice (83 mcg per cup), and lentils (179 per half cup). What’s Too Much: 1,000 mcg.


Definitely dine with iodine: This vital trace element is a vital element of thyroid hormones, which preserve our basal metabolic rate (BMR). Iodine also helps to control body temperature level, nerve and muscle function, and plays a role in the body’s growth and development.

Insufficient iodine can result in thyroid dysfunction, developmental irregularities, as well as goiters, a swelling of the thyroid gland (that ain’t quite). Iodine is found in most salt (it does say “iodized” on the container, right?). Once in a while, an excess of iodine can cause hyperthyroidism, goiters, and in severe cases, GI discomfort and burning of the mouth, throat, and stomach, though rare.

What You Need: 150 mcg How to Get It: Add some iodine with cod (99 mcg per 3 ounces), shrimp (35 mcg per 3 ounces), canned tuna (17 mcg per half can), milk (56 mcg per cup), baked potatoes (60 mcg per medium potato), and (percentages of) seaweed (more than 4,500 mcg per 1/4 ounce!). What’s Too Much: 1,100 mcg.


Iron: Pump some iron to assist hemoglobin, a part of red blood cells, and myoglobin (hemoglobin’s counterpart in muscles) bring oxygen to all the cells that need it. Iron is also essential in the production of amino acids, collagen, neurotransmitters, and hormones. Because this mineral is more easily taken in from red meat and poultry, vegetarians and vegans might want to consider iron supplements, or at least take in more iron-rich fruits and leafy green veggies. But don’t go too insane for iron: Acute overdose of iron can be deadly, and basic excess can cause GI irritation, queasiness, vomiting, diarrhea, and constipation.

What You Need: Men = 8 mg; Women = 18 mg How to Get It: Consider beef (2.32 mg per 3 prepared ounces), oysters (5.04 mg per 6 medium oysters), raisins (0.81 mg per small box), prune juice (2.28 mg per 6 fluid ounces), potatoes (1.87 mg per medium potato), prepared lentils (3.30 mg per half cup), tofu (2.15 mg per 1/4 block), and cashews (1.89 per ounce). What’s Too Much: 45 mg.


Magnetically drawn to calcium, magnesium is a macromineral that partners with calcium to help with proper contraction, blood clotting, cell signaling, basal metabolism, blood pressure policy, and structure healthy bones and teeth! Rest simple since magnesium deficiency is very unusual and so are toxicities, unless popping magnesium supplements is your thing. If so, look out for diarrhea, lethargy, heart rate disruptions, and muscle weakness.

What You Need: Men = 400 mg; Women = 310 mg How to Get It: Magnify magnesium intake with oat bran (96 mg per half cup), almonds (78 mg per ounce), brown rice (86 mg per cup), cooked spinach (78 mg per half cup), bananas (32 mg per banana), and molasses (48 mg per tablespoon). What’s Too Much: There is no ceiling for dietary magnesium, however supplemental magnesium should not exceed 350 mg/day.


Though an essential trace element and anti-oxidant, it is also possibly poisonous in excess. Crucial for energy, bone development, and injury recovery, overindulgence of this mineral– normally a result of water contamination– might cause a dip in intellectual function.

What You Need: Men = 2.3 mg; Women = 1.8 mg How to Get It: Get a minimal portion of this potion with pineapples (0.77 mg per half cup), pecans (1.28 mg per ounce), oatmeal (0.99 mg per instant oatmeal package), wild rice (1.07 mg per half cup), and green tea (0.41-1.58 mg per cup). What’s Too Much: 11 mg.


Though we can’t aid with the pronunciation of this important trace element, we can verify that it’s a needed element of lots of enzymes, which accelerate the body’s biochemical responses that break down dietary and kept nutrients into energy. Molybdenum shortage has never ever been recorded in healthy people, and toxicity is similarly uncommon.

What You Need: 45 mcg How to Get It: Grub rich in molybdenum consists of vegetables like black beans (130 mcg per cup) and split peas (148 mcg per cup), and nuts like almonds, chestnuts, and peanuts (all about 42 mcg per cup). What’s Too Much: 2,000 mcg.


Niacin (a.k.a. Vitamin B3 or Nicotinic Acid): On the lookout for gorgeous skin, hair, and red blood cells? Niacin is here to assist! Like other water-soluble B vitamins, niacin is necessary for transforming food into energy. It’s also central for the health of skin, hair, eyes, liver, and the nervous system, and is believed to lower threats of high cholesterol and heart disease.

Extreme deficiencies in niacin may cause pellagra, which is related to the “the four D’s”: dermatitis (skin irritation), diarrhea, dementia, and death. However do not overdo it either: Pellagra is exceptionally unusual. High doses of niacin can be hazardous, and may cause rosy tingling– the so-called “niacin flush”– if doses go beyond 50 mg each day.

What You Need: Men = 16 mg; Women = 14 mg How to Get It: Nosh on peanuts (3.8 mg per ounce), chicken (7.3 mg per 3 ounces), salmon (8.5 mg per 3 ounces), fortified cereals (20-27 mg per cup), and coffee (0.5 mg per cup). What’s Too Much: 35 mg.

Pantothenic Acid

Pantothenic Acid (a.k.a. Vitamin B5): This vitamin is essential in food metabolic process and helps manufacture neurotransmitters, steroid hormones, red blood cells, and more. Toxicity is essentially nonexistent, and while B5 shortage is relatively unusual (it has the tendency to accompany severe poor nutrition) neurologic symptoms such as burning feet might emerge.

What You Need: 5 mg (AI) How to Get It: Steer clear of tingling toes with foods like chicken (0.98 mg per 3 ounces), eggs (0.61 mg per big egg), entire grains (0.19 mg per piece of whole wheat bread), mushrooms (0.52 mg per half cup), sweet potato (0.88 mg per medium potato), avocados (1.99 mg per entire avocado), and yogurt (1.35 mg per cup). What’s Too Much: Not identified.


Keep bones and teeth thriving with phosphorus, a macromineral that mostly develops and safeguards those choppers and your skeleton. Phosphorus is likewise an element of DNA and RNA, helps convert food into energy, and helps in shuttling nutrients to the organs that need them. While the kidneys dislike phosphorus in excess, severe poisoning with phosphorus is practically nonexistent. On the flipside, uncommon cases of phosphorus deficiency can result in anemia, muscle weakness, anorexia nervosa, rickets (in children), and numbness and tingling in the legs.

What You Need: 700 mg How to Get It: Foods being plentiful in phosphorus include all-things dairy, like milk (257 mg per cup), yogurt (385 mg per cup) and cheese (131 mg per ounce). Think about salmon (252 mg per 3 ounces), eggs (104 mg per large egg), chicken (155 mg per 3 ounces), and– get this– carbonated soda pop drinks (40 mg per 12 ounces). What’s Too Much: 4,000 mg.


Our hearts beat for potassium, a macromineral and electrolyte that’s important for a stable heart beat, the transmission of nerve system signals, and muscle function. Together with sodium, potassium is also an MVP in balancing fluids by helping the kidney conserve fluids when we are dehydrated or excrete fluids that are in excess.

Potassium is believed to lower blood pressure and benefit bones, too. Short-term potassium shortages (often from extended vomiting or diarrhea) may cause fatigue, muscle weakness and cramps, bloating, abdominal pain, and constipation. But don’t get too pumped up on potassium: taking in high dosages (generally from supplements) can result in muscle weakness, tingling in hands and feet, GI symptoms, and abnormal heart rhythms.

What You Need: 4,700 mg How to Get It: Kick up your K (potassium’s letter on the periodic table) with baked potatoes (926 mg per medium potato), artichokes (343 mg per medium artichoke), plums (637 mg per 1/2 cup), raisins (598 mg per 1/2 cup), and bananas (422 per medium banana). What’s Too Much: Not determined.


Riboflavin (Vitamin B2): Flavorful riboflavin definitely has street cred. This water-soluble B vitamin helps transform food to fuel, encourages iron absorption in the intestinal tracts, as well as improves the health of hair, skin, muscles, eyes, and the brain. And some research recommends that riboflavin may work at combating migraines, too. Riboflavin shortage is uncommon, however is related to a sore throat, fractures and sores around the lips, a swollen “magenta tongue”, and scaly skin. While massive consumption of riboflavin might turn your pee brilliant yellow (a phenomenon called flavinuria), this side effect is harmless.

What You Need: Men = 1.3 mg; Women = 1.1 mg How to Get It: Rev up riboflavin with milk (0.34 mg per cup), almonds (0.23 mg per ounce), cheddar cheese (0.11 mg per ounce), eggs (0.27 mg per big egg), and enriched grains and cereals (0.59-2.27 mg per cup). What’s Too Much: Not figured out.


Selenium is a smooth-operator of thyroid hormone policy, as well as serves as an anti-oxidant. Antioxidants kick the “bad-guy” cells (totally free radicals) from the body in order to prevent them from harming the “good-guy” cells. Chronic excess of this trace element (normally from supplements) is understood to cause nausea, GI discomfort, and hair and nail brittleness, so supplement selenium in moderation.

What You Need: 55 mcg How to Get It: Brazil nuts (544 mcg per six kernels) are sky-high in selenium, and shrimp (34 mcg per 10-12 shrimp), crabmeat (41 mcg per 3 ounces), salmon (40 mcg per 3 ounces), enriched noodles (38 mcg per cup), beef (16 mcg per 3 ounces). What’s Too Much: 400 mcg.

Sodium Chloride

Sodium Chloride (a.k.a. salt): Chemistry buffs understand this set of minerals as NaCl. The rest people call it table salt. Before shaking it up, know that sodium chloride is discovered in high quantities in a lot of meals, treats, as well as beverages. While it is vital for fluid balance, nerve signal transmission, muscle contractions, food digestion, and blood pressure, it is possible to have excessive of this mouthwatering mineral set.

Excess salt consumption can raise blood pressure above regular limits, increasing the risk for hypertension and heart disease down the road. Considering that the typical everyday diet already consists of salt waaaay in excess, think about low-salt options like olive oil (instead of butter), saltless nuts in favor of salted ones, and fresh fruit!

What You Need: 500 mg of sodium; 750 mg of chloride How to Get It: Sodium chloride can be soaked up from white bread (850 mg per two pieces), pickles (800 mg per 1 spear), hot dogs, and canned products such as chicken noodle soup (a striking 3,400 mg of NaCl per cup). What’s Too Much: 2,300 mg of salt (the equivalent of 5.8 g of salt each day).


Thiamin (a.k.a. Vitamin B1): Another member of the water-soluble B pack, thiamin aids with food metabolism and increases the health of hair, skin, muscles, and the brain. Toxicity has actually never ever been observed, and though thiamin shortage is unusual in the U.S., it’s not nonexistent. Symptoms impact the cardiovascular, nervous, muscular, and gastrointestinal systems in a variety of ways.

What You Need: Men = 1.2 mg; Women = 1.1 mg How to Get It: Dodge beriberi with a reasonable share of milk (0.10 mg per cup), lentils (0.17 mg per 1/2 cup), cantaloupe (0.11 mg per 1/2 fruit), enriched long grain white rice (0.26 mg per cup), and pecans (0.19 mg per ounce). What’s Too Much: Not determined.

Vitamin A

Vitamin A (a.k.a. retinol, retinal, retinoic acid). Though known as benefiting vision, vitamin A has lots of other vital tasks: It motivates red and white blood cell production and activity, keeps the body immune system fit and blood vessels healthy, helps restore bone, controls cell growth and department, and might reduce the risk for some cancers.

Retinoids, variations of Vitamin A, are also used in medications to treat numerous skin illness and acne. Though irregular in the U.S., vitamin A shortage is not unheard of in establishing countries, and can cause night loss of sight and, in extreme circumstances, complete loss of sight. Vitamin A deficiency also plays a role in diarrhea and increased susceptibility to contagious diseases in establishing nations.

What You Need: Men = 900 mcg; Women = 700 mcg How to Get It: Consider kale (443 mcg per 1/2 cup), eggs (91 mcg per large egg) and cod liver oil (1,350 mcg per teaspoon). And think orange: consider carrots (538 mcg per 1/2 cup) baked sweet potatoes (961 mcg per 1/2 cup), canned pumpkin (953 mcg per 1/2 cup), cantaloupe (467 mcg per 1/2 a melon), mango (79 mcg per fruit), and butternut squash (572 mcg per 1/2 cup). What’s Too Much: 3,000 mcg.

Vitamin B6

Vitamin B6 (a.k.a. pyridoxal, pyridoxine, pyridoxamine): this necessary, water-soluble vitamin flies high above the others. Vitamin B6 assists with the production of serotonin, a hormone that plays a hand in sleep, appetite, and mood. It also helps with making red blood cells and steroid hormones, influences cognitive and immune function, and is connected to reducing the risk of heart disease.

Diets doing not have B6 are uncommon, however proof of seizures and other neurologic systems are observed in severe shortage. Adverse effects from high doses are mostly seen in individuals taking supplements, and include pain and numbness in the limbs.

What You Need: 1.3 mg How to Get It: Foods soaring in vitamin B6 include salmon (0.48 mg per 3 ounces), chicken (0.51 mg per 3 ounces), bananas (0.43 mg per medium banana), baked russet potatoes with the skin (0.70 mg per medium potato), hazelnuts (0.18 mg per ounce), and cooked spinach (0.44 mg per cup). What’s Too Much: 100 mg.

Vitamin B12

Another water-soluble B vitamin, vitamin B12 offers an assisting hand in the metabolic process of fatty acids and amino acids, cell production, and the protection of nerve cells, as well as might reduce the risk of Alzheimer’s. Keep B12 close when it gets to those later, grey-haired years: shortages prevail in the elderly and might cause amnesia, dementia, and anemia. Toxicities are not observed, and vegetarians and vegans may even require supplements.

What You Need: 2.4 mcg How to Get It: Binge on bivalves like clams (84 mcg per 3 ounces) and mussels (20.4 mcg per 3 ounces). Beef (2.1 mcg per 3 ounces), salmon (2.4 mcg per 3 ounces), poached eggs (0.6 mcg per large egg), skim milk (0.9 mcg per cup), and brie cheese (0.5 mcg per ounce), are likewise buds of B12. What’s Too Much: Not identified.

Vitamin C

Vitamin C (a.k.a. asorbic acid): As we go on, we remember … that vitamin C is one of the best vitamins ever! Containers of OJ are emblazoned with this popular vitamin’s name– and for a great factor. Vitamin C is believed to reduce the risk for some cancers, including cancers of the mouth, esophagus, stomach, and breast. It also helps make collagen, a crucial tool in injury repair work. And let’s not forget its antioxidant properties and immune-boosting impacts!

A review of 30 research trials that consisted of over 11,000 individuals showed that the incidence of the common cold is not reduced with high Vitamin C consumption. What’s more, the capacity for vitamin C overdose is not eliminated, though unpredictable. But don’t stint C: After all, scurvy– the severe vitamin C shortage connected to bleeding, bruising, sign up with pain, and hair and missing teeth.

What You Need: Men = 90 mg; Women = 75mg. How to Get It: Choose citrus, like OJ (100+ mg per cup) and grapefruits (76 mg per medium fruit), or consider strawberries (85 mg per cup), tomatoes (16 mgg per medium tomato), red peppers (95 mg per 1/2 cup), and broccoli (51 mg per 1/2 cup). What’s Too Much: 2,000 mg.

Vitamin D

Who loves the sun? This necessary fat-soluble vitamin– which is essential for regular calcium metabolism, resistance, nerve system function, and bone density– sure does. However prior to vitamin D can measure up to its expectations, it must be triggered by a burst of UV rays. Consider supplements or cereals, milk, and juices that are fortified with the active form, which is similarly efficient. Dips in vitamin D are no joke: chronic shortage puts you at risk for osteoporosis later on in life. Ensure your diet shines with vitamin D (specifically in the winter season) to keep your bones healthy and reduce risks of cancer.

What You Need: 15 mcg How to Get It: Dive into vitamin D with fortified cereals (1.0-1.3 mcg per cup), fortified milk (2.4 mcg per cup), canned salmon (13.3 mcg per 3 ounces), and egg yolks (0.53 mcg per large egg. What’s Too Much: 50 mcg.

Vitamin E

A family of eight antioxidants, vitamin E protects important lipids from damage, battles complimentary radicals, and maintains the integrity of cell membranes. Drop some E to prevent impaired balance and coordination, muscle weakness, and pain and numbness in the limbs– all signs of severe deficiency. Ends up that more than 90 percent of Americans do not satisfy the recommendations for this vitamin’s day-to-day consumption.

What You Need: 15 mg How to Get It: Close the gap with veggie oils like olive oil (1.9 mg per tablespoon), canola oil (2.4 mg per tablespoon), almonds (7.4 mg per ounce), avocados (2.7 mg per avocado), and hazelnuts (4.3 mg per ounce). What’s Too Much: 1,000 mg.

Vitamin K

Not to be confused with its mineral buddy potassium (which is also noted as a “K” on the table of elements), this vital fat-soluble vitamin is a need to for typical injury healing and bone development. K is for “koagulation,” the German word for coagulation, or clotting. While blood clots sound enormous, think about the significance of scabs, which are simply patches of thickened blood to safeguard cuts and scrapes.

Ladies taking contraceptive pill need to take care with overconsumption of vitamin K, as a mix of the contraceptive pill and excess Vitamin K might put you at risk for unwanted clots. Deficiencies in vitamin K include bleeding, nosebleeds, and heavy menstrual periods.

What You Need: Men = 120 mcg; Women = 90 mcg (AI) How to Get It: Attain the RDA with cooked broccoli (220 mcg per cup), kale (547 mcg per cup), parsley (246 mcg per 1/4 cup), and Swiss chard (299 mcg per cup). What’s Too Much: Not determined.


Zippity doo dah for zinc, a micronutrient that is a foundation for enzymes, proteins, and cells. It is also accountable for releasing Vitamin A from its holding tank, the liver, through its enzymatic activity. But that’s not all for the last on this list: zinc likewise plays a role in boosting the body immune system, mediating senses such as taste and smell, and wound recovery.

Zinc toxicity is rare, however zinc shortage (most commonly taking place in the developing world) may cause delays in growth and development, rough skin, cognitive disability, a weakened body immune system (leading in increased vulnerability of transmittable illness, particularly in kids), and more.

What You Need: Men = 11 mg; Women = 8 mg How to Get It: Zinc can be zeroed in on in oysters (76.3 mg per 6 oysters), beef (6 mg per 3 ounces), turkey (3.8 mg per 3 ounces), milk (1.8 mg per cup), and cashews (1.6 mg per ounce). Vegetarians and vegans keep in mind: zinc is less easily taken in from vegetables so think about supplements or chomping on more zinc rich foods. What’s Too Much: 40 mg Last however not least, remember your day-to-day dose of Vitamin G!


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