Our bodies don’t live on calories alone. We require 45 different nutrients to stay healthy. They’re all found in foods, but getting them in the right amounts requires some effort. This chart offers only a sampling. To work out your own nutritional needs, it’s best to consult a doctor.
FOOD SOURCES Liver, kidney, egg yold and spinach will never win popularity contests, but all are loaded with easy-to-pro- cess vitamin A. One raw carrot pro- vides 11,000 iu. BENEFITS/RISKSBenefits: Vitamin A keeps eyes sharp and supple- ments the body’s natural barriers to infection. Risks: Massive doses-50,000 to 100,000 iu-over long periods can be toxic, causing nausea and joint discomfort. Beta Carotene: No RDA separate from that for vitamin AFOOD SOURCES Beta carotene is com- mon in fruits such as cantaloupe and peaches and vegeta- bles such as broccoli. BENEFITS/RISKSBenefits: When converted into vitamin A, it helps the eyes and the immune system. Also associated with lower risks for some cancers. Risks:Nontoxic, because the body’s own systems convert it into vitamin A only as needed. Vitamin B6: RDA Women: 1.6 mg Men: 2 mgFOOD SOURCES Bananas, avocados, chicken and potatoes are all on the list of B6 vehicles. Smaller amounts are present in spinach, green peas, walnuts and wheat germ. BENEFITS/RISKSBenefits: B6 helps the immune system and may limit pain in conditions like PMS and carpal tunnel syndrome. Risks:doses of 200 mg per day can be toxic if taken for several months. Vitamin B12: RDA Women and men: 2 mu gFOOD SOURCES Animal foods or fermented foods are the only natural sources of B12. Beef, liver and canned clams in particular are loaded with B12. BENEFITS/RISKSBenefits:B12 helps maintain and replace cells throughout the body, including those responsi- ble for immunity and clotting. Risks:No top limit has been set, but avoid amounts well above RDA levels. Vitamin C: RDA Women and men: 60 mgFOOD SOURCES Citrus fruits and Brus- sels sprouts are the best bet, though strawber- ries and cantaloupe are also good sources. BENEFITS/RISKSBenefits: Vitamin C might reduce the tissue dam- age that causes cancer and accelerates aging. Risks:Massive daily doses-10,000 mg-can cause diarrhea and nausea. Vitamin D: RDA Women and men: 200 iuFOOD SOURCES One cup of vitamin-D-fortified milk provides 100 iu, and some breakfast cereals contain added vitamin D. The best source: canned sardines, which pack 1,100 iu in 3.5 oz. BENEFITS/RISKSBenefits:Vitamin D shows promise as an antican- cer agent. It also seems to help weak immune systems and weak bones. Risks:Daily doses of 1,000 iu or more can cause heart problems. Vitamin E: RDA Women: 12 iu men: 15 iuFOOD SOURCES Hard to get from standard diets, the richest natural sources of vitamin E are wheat-germ, safflower and sun- flower oils; smaller amounts are in foods like peaches and prunes. BENEFITS/RISKSBenefits:Large doses of this antioxidant may pro- tect against heart disease and certain cancers. Studies show it could also help treat arthritis and some skin conditions. Risks:Safe at 100 times the RDA. Folic Acid: RDA Women: 180 mu g Men: 200 mu gFOOD SOURCES Liver and leafy green vegetables are among the best sources. Brew- er’s yeast provides a large dose. BENEFITS/RISKSBenefits:Folic acid regulates cell division and may be able to reverse some types of tissue damage linked to cancer. Risks:High dosages can mask B12 deficiency-a potential source of nerve damage. Niacin: RDA Women: 15 mg Men: 19 mgFOOD SOURCES Chicken, salmon and beef are all good sources of niacin, as are peas and peanut butter. The body can manufacture niacin from protein in eggs and milk. BENEFITS/RISKSBenefits:Some people reduce their cholesterol levels with high niacin doses. Risks:Up to 1,000 mg seems safe except in people with asthma, peptic ulcers or significant heart- rhythm disturbances. Vitamin K: RDA Women and men: 65 mu gFOOD SOURCES Found in vegetables such as brocco- li, turnip greens and cabbage. Cheese and egg yolks contain small- er amounts, as do peaches and potatoes. BENEFITS/RISKSBenefits:Vitamin K helps regulate normal blood clotting. It may inhibit some cancers. Risks:Large doses of synthetic vitamin K can cause brain damage in kids and anemia in some adults. Supplements are by prescription only.
Calcium: RDA Women and men over 25: 800 mg FOOD SOURCES Yogurt, milk and cheese are classic calcium sources. Tofu and sardines also contain plenty; oysters, dried apricots and whole-wheat bread have smaller amounts. BENEFITS/RISKSBenefits:Calcium is essential for strong bones and teeth. Supplements can help aging women avoid osteoporosis. Risks:More than several grams per day can cause urinary stones and nausea. Iron: RDA Women: 15 mg Men: 10 mgFOOD SOURCES Liver, oysters and beef are good sources, as are dried apricots and black- strap molasses. BENEFITS/RISKSBenefits:Iron strengthens chemical links in the brain; iron-deficient children have trouble learn- ing. Regulated doses help the immune system. Risks:Some studies have linked high iron levels to heart disease in adults. Selenium: RDA Women: 55 mu g Men: 70 mu gFOOD SOURCES Found in organ meats and seafood. Deficiency is rare. BENEFITS/RISKSBenefits:May help prevent cancer and strengthen immune systems. Risks:Toxic at high doses. Zinc: RDA Women: 12 mg Men: 15 mgFOOD SOURCES Meat, grains, breads and eggs have enough for most people. Six medium oysters give 10 times the RDA. A big bowl of lima beans also works. BENEFITS/RISKSBenefits:May help prevent the growth of abnormal cells associated with cancer and other diseases. Risks:Big daily doses (300mg) have been shown to reduce immune response.
During World War II, Winston Churchill allegedly helped popularize carrots by claiming they were the secret vision fuel of sharp-eyed RAF night-fighter pilots. While vitamin A does combine with pigments in the retina to help preserve eyesight, there’s no evidence carrot sticks could help Mr. Magoo or even RAF pilots. The real Top Gun secret: an early version of radar.
Growth spurts through the teenage years leave children at greater risk for vitamin deficiencies than adults. That doesn’t mean they need bigger doses of the vitamins. A healthy and diverse diet usually provides enough of all essential vitamins and minerals. Avoid too much of anything, whether burgers or broccoli.
Vitamins are a perennial favorite of trend-hopping celebs. Clint Eastwood cast his vitamin adviser in two movies. B12 Shots slip into vogue as often as long hair while other vita-fads last barely as long as a movie trailer. Hollywood gyms now feature nearly as many nutritionists as trainers.
