26 Chapter 2: Basic Nutrition Table 2.14. Recommended Daily Intake, Sources, Functions and Signs of Deficiency for Vitamins Vitamin Rec. Daily Intake Sources Functions Signs of Deficiency Thiamine (Vitamin B1) 1.2 mg (Males) 1.1 mg (Females) Found in all nutritious foods in moderate amounts: pork, wholegrain or enriched breads and cereals, legumes, nuts and seeds Part of an enzyme needed for energy metabolism; important to nerve function Edema or muscle wasting, mental confusion, anorexia, enlarged heart, abnormal heart rhythm, muscle degeneration and weakness, nerve changes Riboflavin (Vitamin B2) 1.3 mg (Males) 1.1 mg (Females) Milk and milk products; leafy green vegetables; whole-grain, enriched breads and cereals Part of an enzyme needed for energy metabolism; important for normal vision and skin health Cracks at corners of mouth, sore throat, skin rash, hypersensitivity to light, purple tongue Niacin (Vitamin B3) 16 mg (Males) 14 mg (Females) Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables), peanut butter Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health Weakness, diarrhea, dermatitis, inflammation of mucous membranes, mental illness Pantothenic Acid 5 mg Widespread in foods Part of an enzyme needed for energy metabolism Vomiting, insomnia, fatigue Biotin 300 mcg Widespread in foods; also produced in intestinal tract by bacteria Part of an enzyme needed for energy metabolism Abnormal heart action, muscle pain, fatigue, weakness Pyridoxine (Vitamin B6) 1.3 mg Meat, fish, poultry, vegetables, fruits Part of an enzyme needed for protein metabolism; helps make red blood cells Anemia, convulsions, cracks at corners of mouth, dermatitis, nausea, confusion Folic Acid 400 mcg Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains Part of an enzyme needed for making DNA and new cells, especially red blood cells Anemia, gastrointestinal disturbances, decreased resistance to infection, depression Cobalamin (Vitamin B12) 2.4 mcg Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods Part of an enzyme needed for making new cells; important to nerve function Anemia, fatigue, nervous system damage, sore tongue Ascorbic Acid (Vitamin C) 90 mg (Males) 75 mg (Females) Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit Antioxidant; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption Scurvy, anemia, reduced resistance to infection, bleeding gums, weakness, loosened teeth, rough skin, joint pain, poor wound healing, hair loss, poor iron absorption
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