Nutrient Guide

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Vitamin A – retinol; retinal; retinoic acid
A fat-soluble vitamin that helps form and maintain healthy skin, teeth, and tissues. It also regulates cell growth and division, decreases the risk for certain types of cancers, and keeps our immune system healthy.
RDA: men 900 mcg, women 700 mcg
Sources: include eggs, meat, fortified milk, dark leafy greens (kale, spinach), sweet potatoes, carrots, pumpkin, cantaloupe, apricots, and butternut squash

Vitamin D

A fat-soluble vitamin that helps your body absorb calcium. It also plays a role in nervous and immune system function and metabolism.
RDA: 15 mcg
Sources: include  vitamin D fortified foods/milks, salmon and tuna, egg yolks, and mushrooms

Vitamin E

A fat-soluble vitamin that acts as an antioxidant. It protects cells against damage caused by free radicals and boosts our immune system against viruses and bacteria, as well as plays a role in red blood cell formation and helps our bodies use vitamin K.
RDA: men 15 mg, women 15 mg
Sources: plant oils, avocados, olive oil, nuts, seeds, peanut butter, dark leafy greens, kiwifruit

Vitamin K – potassium

A fat-soluble vitamin that plays an important role in blood clotting.
RDA: men 120 mcg, women 90 mcg
Sources: green leafy vegetables (spinach, kale, etc.), broccoli, Brussels sprouts, edamame, cabbage, cantaloupe, pumpkin, fish, meat, eggs

Thiamin (B1)

A water-soluble vitamin that helps the body use carbohydrates as energy making it a critical part of cell growth and development.
RDA: men 1.2 mg, women 1.1 mg
Sources: whole grains, quinoa, millet, legumes, beans, tuna, acorn squash, yogurt, milk

Riboflavin (B2)

A water-soluble vitamin that is important for growth and red blood cell production and helps use energy from carbohydrates. It is needed for healthy skin, hair, nails, and tissues.
RDA: men 1.2 mg, women 1.1 mg
Sources: oats, yogurt, milk, lean meats, mushrooms, nuts, eggs, quinoa, green leafy vegetables, legumes

Niacin (B3)

A water-soluble vitamin that helps the digestive system, skin, and nerves to function properly. It also helps convert food into energy.
RDA: men 16 mg, women 14 mg
Sources: nuts, seeds, lean meats, fish, nutritional yeast, whole grains

Pantothenic acid (B5)

A water-soluble vitamin that is essential for growth and assists with metabolism. It also plays a role in the producing hormones and cholesterol.
RDA: 5.0 mg
Sources: avocados, broccoli, kale, eggs, legumes, milk, mushrooms, poultry, sweet potatoes, whole grains, nutritional yeast

Pyridoxine (B6)

A water-soluble vitamin that makes antibodies needed to fight disease, helps maintain normal nerve function, makes hemoglobins, breaks down protein, and helps stablize blood glucose levels.
RDA: men 1.3 mg, women 1.3 mg
Sources: legumes, tuna, salmon, lean meats, bananas, whole grains, winter squash, nuts, green leafy vegetables

Biotin (B7)

A water-soluble vitamin that is essential for growith and also assists with metabolism.
RDA: 30 mcg
Sources: chocolate, eggs, legumes, milk, nuts, pork, nutritional yeast, whole grains

Cobalamin (B12)
A water-soluble vitamin that is important in metabolism and helps in the formation of red blood cells and helps maintain normal nervous system function.
RDA: 2.4 mcg
Sources: clams, fortified breakfast cereals, fish, lean meats, milk, yogurt, eggs, nutritional yeast


Folic acid – folate

A type of B vitamin that helps form red blood cells and create DNA, prevent neural tube defect in infants, prevent anemia, and assists in protein metabolism.
RDA: 400 mcg
Sources: dark leafy greens, legumes, avocados, citrus fruits, fortified foods, peanuts, bananas, eggs, fish

Vitamin C – ascorbic acid
A water-soluble vitamin that is essential for collagen production and repairing and maintaining skin, bones, and teeth. It acts as an antioxidant which protects cells against damage caused by free radicals and boosts our immune system against viruses and bacteria, as well as improves iron absorption.
RDA: 60 mg
Sources: bell peppers, oranges, grapefruit, broccoli, strawberries, Brussels sprouts, cantaloupe

Calcium
A mineral that helps form and maintain healthy teeth and bones, plays a role in muscle contraction, and aids in releasing hormones.
RDA: 1000 mg
Sources: yogurt, cheese, milk, salmon, tofu, kale, broccoli, legumes

Copper
A mineral that aids iron absorption and supports blood vessel, nerve, immune system, and bone health.
RDA: 900 mcg
Sources: shellfish, whole grains, legumes, nuts, seeds, dark leafy greens,

Iodine
A mineral that is needed for normal thyroid function and production of thyroid hormones.
RDA: 150 mcg
Sources: iodized salt, fish, sea vegetables, yogurt, eggs

Magnesium
A mineral that helps maintain muscle and nerve function, regulate blood glucose levels and the production of energy and protein, and supports our immune system.
RDA: men 400 mg, women 310 mg
Sources: nuts, dark leafy greens, legumes, avocados, yogurt, oats, bananas, milk

Phosphorous
A mineral that assists with kidney function, muscle contractions, and nerve signaling.
RDA: 700 mg
Sources: meat, milk, yogurt, cheese, legumes

Potassium
A mineral that helps build protein and use carbohydrates for energy, build muscle, helps regulate fluid balance, and muscle function.
RDA: 2000 mg
Sources: meat, fish, soy, broccoli, sweet potatoes, winter squash, citrus fruit, bananas, cantaloupe, milk, yogurt, nuts

Selenium
A mineral that is important for thyroid health. It acts as an antioxidant which protects cells against damage caused by free radicals and boosts our immune system against viruses and bacteria, as well as improves decreases inflammation.
RDA: 55 mcg
Sources: Brazil nuts, meat, fish, whole grains, legumes

Zinc
A mineral that is involved in enzyme activity and it plays a role in immune function, protein synthesis, wound healing, and cell division. It also is essential for normal growth and development and is needed for taste and smell.
RDA: men 11 mg, women 8 mg
Sources: seafood, meat, yogurt, nuts, legumes, cheese, oats, milk