| Iron |
Essential for various body functions, including hormonal balance, and helps transport oxygen to body tissues (through hemoglobin in the blood and myoglobin in the muscles) |
Lean meat, seafood, poultry, spinach, lentils, raisins, and iron-fortified foods |
18 milligrams |
| Calcium |
Essential for healthy bones, teeth, muscle function, blood vessel contraction and dilation, nerve transmission, and hormonal balance |
Milk, yogurt, cheese, tofu, broccoli, cream, salmon and calcium-fortified foods |
1,000 milligrams |
|
Vitamin B
B1 (thiamine)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6 (pyridoxine)
B7 (biotin)
B9 (folic acid)
B12 (cobalamin)
|
Essential for heart health, nerve functions, muscle health, energy production, digestion, blood health, appetite regulation, eye health, and skin health |
Fruits, vegetables, nuts, seeds, dairy, fish, poultry, and whole grains
|
B1: 1.1 milligrams
B2: 1.1 milligrams
B3: 14 milligrams
B5: 5 milligrams
B6: 1.3 milligrams
Biotin: 30 micrograms
Folic acid: 400 micrograms
B12: 2.4 micrograms
|
| Vitamin D |
Essential for healthy bones and muscles, nerve health, immune function, and glucose metabolism |
Fatty fish, beef, liver, cheese, egg yolk, and mushroom |
15 micrograms (600 international units [IU]) |
| Vitamin E |
Acts as an antioxidant and helps with immunity, hormonal balance, inflammation regulation, and healthy blood flow |
Nuts, seeds, vegetable oils, green leafy vegetables, and fortified foods |
15 milligrams |
| Omega-3 fatty acids |
Components of the cell structure that help maintain healthy functioning of the heart, blood vessels, brain, eyes, lungs, and hormones |
Flaxseed, soybean and canola oils, walnuts, chia seeds, fatty fish, and fortified foods |
1.1 grams |
| Magnesium |
Helps in the action of various enzymes involved protein synthesis, blood pressure regulation, blood sugar control, and nerve and muscle function |
Green leafy vegetables, nuts, seeds, legumes, and whole grains |
310 milligrams (ages 19 to 30 years)
320 milligrams (31 years and older)
|
