Guide to Vitamins and Minerals

Written by Hana Klimczak, RD for VHA Rehab Solutions

Vitamins and minerals are essential for our health because they boost our immune system, support normal growth and development, and help cells and organs in performing their functions. If we follow Canada's Food Guide and eat variety of foods from different food groups, we can get all of vitamins and minerals that we need. Vegetarians and vegans may need to pay special attention to some of the vitamins and minerals to ensure they get enough. Below is a list of some vitamins and minerals, their functions, food sources and how much we need every day. Recommended daily intake is based on Dietary Reference Intake values.

Vitamin A:

• Most important functions: vision and eye health, cell growth and development, skin health, immune system
• Sources: Liver, egg yolks, fortified dairy products, margarine, fish oil
• Recommended daily intake: females 700 μg, males 900 μg

Vitamin C:

• Most important functions: collagen production, health of teeth, bones, gums, blood vessels, absorption of iron and calcium, healing bruises and cuts, protects against cancer-causing cell damage
• Sources: citrus fruits, melons, berries, potatoes, tomatoes, sweet peppers, broccoli, fortified cereal
• Recommended daily intake: females 75 mg, males 90 mg

Vitamin D:

• Most important functions: calcium and phosphorus balance
• Sources: fortified milk and margarine, fish liver oil, egg yolks, liver, some mushrooms, skin exposure to sun
• Recommended daily intake: males and females 200 IU

Vitamin E:

• Most important functions: needed for healthy blood cells and tissues, antioxidant (protects cells from damage)
• Sources: nuts, seeds, oils, green leafy vegetables, wheat germ, whole grains
• Recommended daily intake: males and females 15 mg

Vitamin B3 (Niacin):

• Most important functions: healthy skin, nervous system, digestive track, metabolism of protein and carbohydrates
• Sources: meat, fish, liver, dried beans and peas, nuts, fortified grains, potatoes
• Recommended daily intake: females 14 mg, males 16 mg

Vitamin B6:

• Most important functions: brain and nerve function, red blood cell production, immune function, protein metabolism, production of hormones
• Sources: potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, fortified cereal, avocados
• Recommended daily intake: males and females 1.3 mg

Vitamin B12:

• Most important functions: involved in building DNA, making of red blood cells, maintaining nerve cells
• Sources: meat, dairy products, eggs, kidneys, liver, fish
• Recommended daily intake: males and females 2.4 μg

Folic Acid:

• Most important functions: DNA synthesis, production of red blood cells, prevention of neural tube defects
• Sources: dried beans, legumes, green leafy vegetables, citrus fruits, peanuts, almonds, fortified breads and cereals, bananas, liver
• Recommended daily intake: males and females 400 μg

Calcium

• Most important functions: component of bone and teeth structure, muscle contraction
• Sources: dairy, fortified soy products, almonds, canned fish with bones, tofu, broccoli
• Recommended daily intake: males and females 1000 mg

Magnesium

• Most important functions: maintenance of normal muscle, nerve and immune function, bone strength
• Sources: whole grains, nuts, seeds, green leafy vegetables, bananas, kiwifruit, potatoes
• Recommended daily intake: females 320 mg, males 420 mg

Iron

• Most important functions: major component of red blood cells, key component of hemoglobin, involved in oxygen transport
• Sources: meat, eggs, tofu, fortified breads and cereals, dried fruit, legumes
• Recommended daily intake: females 18 mg, males 8 mg

Zinc

• Most important functions: growth and development, involved in immune system and wound healing, involved in sense of taste
• Sources: meat, liver, eggs, seafood, dairy products, cereals, whole grains
• Recommended daily intake: females 8 mg, males 11 mg

Phosphorus

• Most important functions: bone and soft tissues growth, major role in energy metabolism
• Sources: meat, dairy products, sunflower seeds, whole grains, chocolate
• Recommended daily intake: females 700 mg, males 700 mg

Potassium

• Most important functions: nerve conduction, muscle contraction
• Sources: bran, many fruits and vegetables
• Recommended daily intake: males and females 4.7 g

Selenium

• Most important functions: essential component of antioxidant enzymes
• Sources: seafood, meat, eggs
• Recommended daily intake: males and females 55 μg

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CONTACT INFORMATION

Downtown Toronto Dietitian's Office
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M5V 3J2

Tel: (647) 533-5511
Email: nutritioncheck@live.ca