Vitamins & Minerals
How each helps/affects the body.
Calcium
One of the minerals that are abundant in our body.
Calcium is needed for for bones and teeth; also found in the liver, our muscles as well as our brain.
Daily Average Intake:
Females:
Age 9-18 y.o.: 1,300 mg
Age 19-50 y.o: 1,000 mg
Age 50+ : 1,200 mg
Males:
Age 9-18 y.o : 1,300 mg
Age 19-70 y.o : 1,000 mg
Age 70+ : 1,200 mg
Rich In Calcium:
Iron
Iron is needed for red blood cells, it helps transport oxygen throughout the body. A deficiency in Iron will lead to Anemia. Iron is an important mineral for women who are pregnant.
Two types of iron forms - heme iron which is found in animal products, and nonheme iron which is found in plant products.
Although it might be in smaller amounts, but heme iron is absorbed better then nonheme iron which needs "enhancers" to be better absorbed by the body.
Irons uptake process usually begins in the stomach
Daily Average Intake
Females:
Age 9-13 y.o : 8 mg
Age 14-18 y.o: 15 mg
Age 19-50 y.o: 18 mg
Age 51+ : 8 mg
During pregnancy: 27 mg
During lactation: 9 mg
Males:
Age 9-13 y.o : 8 mg
Age 14-18 y.o : 11 mg
Age 19+ : 8 mg
Rich In Iron:
Potassium
An important mineral that is needed for muscle relaxation and contraction (your heart)
Potassium is lost when sick and having diarrhea as well as vomiting. It is important to eat foods high in potassium to replenish potassium levels in the body, especially when having the issue for 2 days or more.
Daily Average Intake:
Females:
Age 9-18 y.o : 2,300 mg
Age 19+ : 2,600 mg
During pregnancy:
Age 14-18 y.o : 2,600 mg
Age 19-50 y.o : 2,900 mg
Males:
Age 9-13 y.o : 2,500 mg
Age 14-18 y.o : 3,000 mg
Age 19+ : 3,400 mg
Rich In Potassium:
Vitamin A
A fat-soluble vitamin - if supplementing, it is better to be taken with food.
Vitamin A requirements during lactation is increased for the mother to provide nutrients to the newborn baby.
An essential vitamin which helps maintain vision as well as protect our respiratory tract, as well as intestines, by a mucus layer.
Helps maintain healthy cells and tissues in our body
Daily Average Intake
Females:
Age 9-13 y.o : 420
mcg
Age 14-18 y.o : 485 mcg
Age 19+ : 500 mcg
During Pregnancy: 530-550 mcg
During Lactation: 885-900 mcg
Males:
Age 9-13 y.o : 445 mcg
Age 14-18 y.o : 630 mcg
Age 19+ : 625 mcg
Rich In Vitamin A:
Magnesium
An important mineral when it comes to bone formation in a fetus. The fetus will absorb a lot of nutrients from the mother, therefore it is important for magnesium as well as calcium supplementation during pregnancy as it can lead to bone mineral loss in the mother.
Leg cramps during pregnancy are pretty common, usually due to low electrolytes or nutrients. A combination of magnesium, calcium, and zinc supplement can help.
About 30-70% of the magnesiums is actually absorbed in our body. Some magnesium can recirculate in our body through bile, which acts as a back up incase the body is in need of magnesium.
Daily Average Intake
Females:
Age 9-13 y.o : 240 mg
Age 14-18 y.o : 360 mg
Age 19-30 y.o : 310 mg
Age 30+ : 320 mg
During pregnancy
Age 14-18 y.o : 400 mg
Age 19-30 y.o : 350 mg
Age 31-50 y.o : 360 mg
During lactation
Age 14-18 y.o : 360 mg
Age 19-30 y.o : 310 mg
Age 31-50 y.o : 320 mg
Males:
Age 9-13 y.o : 240 mg
Age 14-30 y.o : 410 mg
Age 31+ : 420 mg
Rich In Magnesium:
Selenium
Seleniums uptake process usually begins in the stomach
Requirements during pregnancy or lactation is increased for the mother to provide nutrients to the baby.
Foods that contain selenium include whole grains, animal organ meat, as well as seafood.*
To maintain normal levels selenium is ususally expelled through urine, feces, and sweat.
Defeciencies in selenium can cause affects of growth (in infants), heart abnormalities, and skeletal muscle issues.
Daily Average Intake
Females:
Age 9-13 y.o : 40 mcg
Age 14+ : 55 mcg
During pregnancy: 60 mcg
During lactation: 70 mcg
Males:
Age 9-13 y.o : 40 mcg
Age 14+ : 55 mcg
Rich In Selenium:
Vitamin B1 (Thiamin)
Required to break down food for energy. Important to the heart and brain, where most of the energy is needed.
Found in food like pork, fish, lentils, & cereals.
Daily Average Intake
Females:
Age 9-13 y.o :
Age 14-18 y.o : 485 mcg
Age 19+ : 500 mcg
During Pregnancy: 530-550 mcg
During Lactation: 885-900 mcg
Males:
Age 9-13 y.o : 445 mcg
Age 14-18 y.o : 630 mcg
Age 19+ : 625 mcg
Copper
Coppers absorption process usually begins in the stomach & small intestines.
Usually found in nuts and legumes; foods that have high amounts include foods like shellfish, whole grains, and beef liver.
Requirements during lactation is increased for the mother to provide nutrients to the newborn baby.
Copper that is not absorbed in the body is released through the urine or feces.
Daily Average Intake
Females:
Age 9-13 y.o : 700 mcg
Age 14-18 y.o : 890 mcg
Age 14+ : 900 mcg
During pregnancy: 1000 mcg
During lactation: 1300 mcg
Males:
Age 9-13 y.o : 700 mcg
Age 14-18 y.o : 890 mcg
Age 18+ : 900 mcg
Rich In Copper:
Sodium
Regulated by the kidneys
Helps maintain normal blood pressure
Helps regulate electrolyte and fluid levels
Too much sodium can cause high blood pressure as well as other cardiovascular related diseases
Daily Average Intake:
Females:
Age 9-13 y.o : 1,200 mg
Age 14+ : 1,500 mg
During pregnancy & lactation: 1,500 mg
Males:
Age 9-13 y.o : 1,200 mg
Age 14+ : 1,500 mg
Rich In Sodium: