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Guide to a healthy diet: A – Z of how much vitamins and minerals you need to have optimum health.
Ever wondered how much vitamins and minerals you need to make sure you are healthy? A few years ago, scientists at the University of Alabama worked this out for every nutrient and called the amounts Suggested Optimal Nutrient Allowances or SONAs. The following formula is based on SONAs and gives the amount of each essential vitamin and mineral that you need contained in your diet (with supplementation if necessary) for optimal health.
Vitamin and SONA
Deficiency Symptoms
What To Eat
Vitamin A 7500 i.u. - Retinol, a fat-soluble vitamin and antioxidant. However, this form of vitamin A can build up in the body tissues causing undesirable side effects if taken in excessive amounts (much more than 7500 i.u. per day). Excess should particularly be avoided by pregnant mothers or those expecting to become pregnant. A good supply of vitamin A is however essential for optimal functioning of the eyes, gums, skin, the mucous lining of the nasal sinuses, respiratory and digestive tracts. Also for bone development, production of sex hormones and normal immunity.
mouth ulcers, poor night vision, acne, frequent colds or infections, dry flaky skin, dandruff, thrush or cystitis, diarrhoea.
Carrots, watercress, spinach, cabbage, squash, sweet potatoes, melon, pumpkin, broccoli, apricots, beetroot and tomatoes, eggs, fish liver oils, cheese
Vitamin B1 37.5 mg - Thiamin, a water-soluble vitamin, is unstable and frequently destroyed by cooking or by preservatives. B1 is needed for carbohydrate metabolism and may be deficient in those on a high sugar diet. Helps maintain appetite, normal functioning of the nervous system, eyes, hair, heart and other muscles. Helps keep mucous membranes (digestive lining, lungs, etc) healthy. It is needed for digestion, growth and maintenance of muscle tone.
tender muscles, eye pains, irritability, poor concentration, prickly legs, poor memory, fatigue, loss of appetite, nausea, stomach pains, constipation, tingling hands, rapid heart beat (in extreme: beriberi).
wheat germ, dry beans, peas, enriched cereals and breads, pasta, nuts, eggs, and most vegetables
Vitamin B2 37.5 mg - Riboflavin, a water-soluble B Complex vitamin found in vegetables, fish and dairy, works particularly closely with vitamins B6 and B3 and selenium. It assists in the metabolism of proteins, carbohydrates and fats and therefore is needed for energy. It plays a role in cataract prevention and is needed for healthy mucous membranes, skin, nails, hair and the absorption of iron. It is also a necessary factor in healthy functioning of the nervous system and helps to regulate body acidity. Requirement is increased with alcohol or drug abuse, consumption of coffee, the contraceptive pill, antibiotics and pregnancy.
burning or gritty eyes, sensitivity to bright lights, sore tongue, cataracts, dull or oily hair, eczema or dermatitis, split nails, cracked lips.
organ meats such as liver, kidney and heart. Milk, yeast, cheese, oily fish, eggs and dark green leafy vegetables
Vitamin B3 75 mg - Niacin or nicotinic acid, a water-soluble B Complex has a vasodilatory effect (felt as flushing of the skin) which helps take nutrients to cells and remove toxins and also reduce stickiness of the blood. (Niacinamide, another form of the vitamin, does not have this beneficial effect). B3 is essential for energy production, normal digestion, nerve function and the skin. Helps balance blood sugar and lower cholesterol and triglyceride levels. It is also needed for the production of vital hormones such as cortisone, oestrogen, progesterone and thyroxine. Deficiency can occur with alcohol or drug abuse, or protein deficiency, and may, in extreme cases, result in pellagra (dematitis, diarrhoea and dementia).
lack of energy, diarrhoea, insomnia, headaches or migraines, poor memory, anxiety or tension, depression and other psychological disorders, irritability, bleeding or tender gums, acne, eczema/dermatitis.
beets, brewer's yeast, beef liver, beef kidney, pork, turkey, chicken, veal, fish, salmon, swordfish, tuna, sunflower seeds, and peanuts
Vitamin B5 75 mg - Pantothenic acid, a water-soluble B Complex vitamin found in eggs, lentils, unrefined grains and vegetables. B5 is essential in energy production and the synthesis of hormones and blood cells. B5 is known to boost energy levels and immunity. Known as the 'Anti-Stress Vitamin' it is needed by the adrenal glands to make glucocorticoids, the anti-stress hormones, and along with glucosamine has been found helpful in arthritis and relieving joint pains and stiffness. Helps healing and counteracts allergy effects. Maintains normal hair pigment.
chronic fatigue, muscle tremors or cramps, apathy, poor concentration, burning feet or tender heels, nausea or vomiting, lack of energy, exhaustion after light exercise, anxiety, teeth grinding.
brewer's yeast, corn, cauliflower, kale, broccoli, tomatoes, avocado, legumes, lentils, egg yolks, beef (especially organ meats such as liver and kidney), turkey, duck, chicken, milk, split peas, peanuts, soybeans, sweet potatoes, sunflower seeds, whole-grain breads and cereals, lobster, wheat germ, and salmon
Vitamin B6 75 mg - Pyrodoxine, a water-soluble B Complex vitamin may be toxic in extreme doses (above 1000 mg). Works with other B Complex vitamins, zinc and magnesium. Required for the metabolism and synthesis of proteins. Needed for making energy, utilizing essential fatty acids, keeping levels of the female hormone oestrogen stable (and therefore effective in preventing pre-menstrual tension). Essential for efficient nerve transmission, protein digestion and utilization, making healthy red blood cells and antibodies. Involved in the maintenance of the circulation, the skin, the immune system and the production of chemicals in the brain which govern mood, sleep patterns, etc. Helps absorption of B12 and maintenance of fluid balance in the body.
infrequent dream recall, water retention, tingling hands, depression or nervousness, irritability, muscle tremors or cramps, lack of energy, flaky skin, anaemia, peripheral neuritis, convulsions, lesions of the skin or mucous membranes.
white meat (poultry and fish), bananas, liver, whole-grain breads and cereals, soyabeans and vegetables
Vitamin B12 15 micrograms - Cyanocobalamin, a water-soluble B Complex vitamin found in fish, eggs, meat and dairy produce which often works together with folic acid in the body. Needed for making energy. Essential for the production of red blood cells and is also needed to make DNA. Helps make the myelin sheath that insulates nerve cells. Vegans and vegetarians are susceptible to deficiency and other causes are: alcohol, coffee, smoking, lack of calcium or iron, diabetes and liver disease. In extreme may cause pernicious anaemia. A third of American older adults suffer shortages of vitamin B12, and many needlessly suffer with symptoms of short-term memory loss, sore tongue, and numb, tingling or burning feet.
poor hair condition, eczema or dermatitis, mouth over sensitive to hot or cold, irritability, anxiety or tension, lack of energy, short-term memory loss, constipation, tender or sore muscles, loss of muscle coordination, fatigue, sore tongue, drowsiness, pale skin, menstrual problems.
Wholegrains, seeds, nuts, vegetables, beans, lentils, eggs, milk, yoghurt, liver, poultry, fish, meat, bananas
Beta Carotene 2500 i.u. - Vegetable pre-cursor to vitamin A. As an antioxidant it helps prevent cancer and premature ageing and protects the heart and arteries.
What to eat: yellow, orange, and green leafy fruits and vegetables (such as carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe, and winter squash)
Biotin 75 micrograms - Biotin, a water-soluble co-enzyme which works with the B Complex vitamins. Biotin is part of many enzyme systems and is involved in the conversion of amino acids to protein. It is involved in the production of energy from carbohydrates, fatty acid metabolism and the conversion of folic acid to a biologically active form. It helps maintain healthy skin and hair, good muscular tone and a balanced hormonal system. Promotes healthy sweat glands, nerve tissue and bone marrow. Antibiotics, excessive intake of alcohol, coffee or raw eggs will inhibit dietary intake.
dry skin, greyish skin color, poor hair condition or hair loss, premature grey hair, leg cramps, tender or sore muscles, poor appetite or nausea, eczema or dermatitis, depression.
beans, breads, brewer's yeast, cauliflower, chocolate, egg yolks, fish, kidney, legumes, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, poultry, wheat germ, and whole grains
Boron 2 micrograms - Recent research indicates that boron may prevent prostate cancer and autoimmune diseases (including lupus, Graves' disease, Hashimoto's disease, type-1 diabetes, vitiligo, multiple sclerosis, and more).
Vegetables and fruits
Vitamin C 300 mg - Ascorbic acid is a water-soluble antioxidant. Strengthens the immune system by fighting infections. Makes collagen (the inter-cellular glue) which keeps bones, skin and joints firm and strong and strengthening blood vessels. A powerful antioxidant, helping to detoxify pollutants and protect against cancer and heart disease. Helps make anti-stress hormones and needed for metabolism. Helps the absorption of iron from food.
high blood pressure, frequent colds, lack of energy, bleeding or tender gums, easy bruising, nose bleeds, slow wound healing, red pimples on skin (in extreme: scurvy). 1200 mg of Vit C plus bioflavonoids per day is also an effective treatment for excessive blood flow in menstruation and for hot flashes in menopause.
green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe, papaya, mango, watermelon, brussels sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples
Calcium 500 mg (as citrate, phosphate and carbonate) - Calcium is the most abundant mineral in the body, of which 99 per cent is found in the bones and teeth. The remaining 1 per cent circulates in the blood and has many functions. The 800 mg daily requirement is needed for growth and maintenance of bones and teeth, nerve transmission, regulation of the heartbeat, and muscle contraction. It is needed for blood clotting, for helping to maintain the right acidity in the bloodstream and for insulin production. Absorption is increased by exercise and adequate vitamin D status, and decreased with exposure to lead, consumption of alcohol, coffee and tea and a lack of hydrochloric acid in the stomach. Continued stress leads to calcium loss. With hormonal changes, post-menopausal women are particularly prone to osteoporosis (weak and porous bones) since the lack of oestrogen negatively affects calcium absorption. Pregnant and breast feeding women may also need extra calcium, accompanied by magnesium.
muscle cramps, tremors or spasms, insomnia or nervousness, joint pain, osteoarthritis, tooth decay, high blood pressure.
Peanuts, sunflower seeds, dairy foods, bones in small fish, green leafy vegetables, eggs, root vegetables, pulses and wholegrain foods.
Choline 30 mg - Choline is a constituent of the emulsifier lecithin, and can be made in the body so strictly speaking it is not a vitamin. It helps make acetylcholine and is therefore essential for brain function. Necessary to help break down accumulating fats. Reduces lactic acid build-up in muscles.
Poor memory, high blood pressure, excess cholesterol, fatigue, degeneration of the liver.
egg yolks, meat organs, green leafy vegetables, wheat germ, soy beans
Chromium 30 micrograms (as picolinate) - Chromium is part of the Glucose Tolerance Factor (with B3 and amino acids) necessary for the regulation of blood sugar levels. Chromium works with insulin for normal glucose metabolism and conversion of amino acids into protein. Continued stress or frequent sugar consumption depletes the body of chromium. A diet high in refined carbohydrates can also lead to deficiency as the food processing removes much of the natural chromium content. Other causes of depletion include infection, strenuous physical exercise and pregnancy. Deficiency is implicated in adult onset of diabetes. Impaired glucose utilization can promote sugar conversion to fats and cholesterol leading to obesity and arteriosclerosis.
excessive or cold sweats, dizziness or irritability after 6 hours without food (hypoglaecemia), need for frequent meals, cold hands, need for excessive sleep or drowsiness during the day, excessive thirst, addiction to sweet foods.
Brewer's yeast, egg yolk, mushrooms, wholewheat bread, molasses, liver, seafood, wholegrains and asparagus.
Copper 75 micrograms (as citrate or other organic form) - Copper is essential for the utilization of Vitamin C and is required to convert the body's iron into haemoglobin.
anaemia, edema, rheumatoid arthritis. In excess, copper lowers zinc levels and produces hair loss, insomnia, irregular menstruation, depression and schizophrenia. The balance of zinc and copper in the diet should be 15:1.
peas, beans, wholegrains, liver, seafood
Vitamin D 300 i.u. - Ergocalciferol, a fat-soluble vitamin derived from animal sources Needed for the absorption, utilization and retention of calcium, normal sexual function, and calcification of bone to maintain strong bones and teeth. Helps prevent loss of calcium from urine. Made by the body when exposed to sunlight. Toxic in excess (more than 1500 i.u. daily) as this may cause calcification of the liver.
joint pain or stiffness, back ache, tooth decay, muscle cramps, hair loss (in extreme: rickets in children, osteoporosis in adults).
Fish, dairy products, egg yolk
Vitamin E 150 i.u. - D-alpha tocopherol is a fat-soluble antioxidant protects fats within the body from oxidation. Its antioxidant properties help limit the damage to all body cells caused by naturally present free oxygen radicals, and therefore helps prevent cancer and ageing. Needed for maintenance of a healthy heart and circulation, normal sexual function, proper growth and repair of skin. Helps heal scar tissue, oxygenate muscles and maintain immunity.
lack of sex drive, exhaustion after light exercise, easy bruising, slow wound healing, varicose veins, loss of muscle tone, infertility.
Wheatgerm, unrefined vegetable oils, avocados, seeds, nuts, beans, peas, fish, egg yolk
Folic Acid 150 micrograms - Folic acid is water-soluble, part of the B Complex group of vitamins but is often destroyed by overcooking. Required for protein synthesis, works with B12 in the formation of red blood cells and is also vital for rapidly dividing cells and the developing foetus. It is essential for the repair and manufacture of all cells. Needed for proper growth, brain activity, normal nervous function. Recent research indicates that folic acid may play a protective role against heart disease due to its ability to lower homocysteine levels; along with B6 and B12 it reduces the risk of heart attacks. It also helps to regulate histamine levels in the body. As with B12, anaemia will result when folic acid is low. 400 micrograms is needed prior to and during pregnancy to prevent spina bifida or other neural tube defects. It is adversely affected in the body by alcohol, coffee, coeliac disease, oral contraceptives, stress, the taking of drugs and smoking.
eczema, cracked lips, premature grey hair, anxiety or tension, poor memory, lack of energy, fatigue, breathlessness, anaemia, poor appetite, stomach pains, depression.
leafy green vegetables, citrus fruits, eggs, organ meats, wholegrains, seeds and nuts
Iodine 45 micrograms (as iodide) - Iodine is needed for thyroid hormones which control metabolism.
slow mental reaction, weight gain, lack of energy.
kelp, vegetables grown in iodine-rich soil, onions and all seafood
Inositol 30 mg - Like choline, a constituent of lecithin, needed for hair growth, healthy arteries, normal fat and cholesterol metabolism.
eczema, high cholesterol, poor hair condition or loss of hair.
wheat germ, brewer's yeast, bananas, liver, brown rice, oak flakes, nuts, unrefined molasses, vegetables, and raisins
Iron 15 mg (as citrate or other organic form) - Iron is needed as part of the haemoglobin molecule to carry oxygen around the bloodstream, and for the production of hydrochloric acid for protein digestion in the stomach. A deficiency of iron can result in anaemia. Those particularly at risk include pregnant women, children, women with heavy menstruation and people with malabsorption problems.
pale skin, sore tongue, fatigue or listlessness, loss of appetite or nausea, heavy periods or blood loss.
Green leafy vegetables, dried fruits, wholegrains, beans, lentils, fish, meat, eggs, oatmeal
Vitamin K (not included) - Phylloquinone, fat-soluble, required for blood clotting. It is also produced by healthy intestinal bacteria, so it is rarely deficient except in young infants (nursing mothers should eat cauliflower and cabbage).
Kelp, alfalfa, cauliflower, leafy green vegetables, potato, tomatoes, polyunsaturated oils, dairy products, wholegrain cereals
Magnesium 225 mg (as citrate, aspartate, or other organic form) - It is involved as a co-factor in most enzyme reactions in the body and is necessary for the production of energy. It works together and in balance with calcium in maintaining bone density and in nerves and muscles. The two minerals also act together in the regulation of blood pressure. A lack of magnesium is strongly associated with cardiovascular disease. Shortage of magnesium can also lead to loss of control over the relaxing and contriction of muscles, as again, calcium and magnesium act in balance. Magnesium may be lost through food processing and refining so it is widely deficient among those with a fast-food diet. It has been shown to be beneficial for women with pre-menstrual cramps or sugar cravings, especially when taken in conjunction with vitamin B6. Deficiency may also arise with prolonged treatment with diuretics. It is a primary cause of most ADD cases (along with Zinc deficiency) and other types of learning disability and psychological disturbance.
Muscle tremors or spasms, "restless leg syndrome", chronic weakness and exhaustion, insomnia or nervousness, high blood pressure, headaches, irregular or rapid heartbeat, constipation, excessive muscle tension, fits or convulsions, ADD and hyperactivity, difficulty with mental concentration and memory, nausea, apathy, depression, anorexia.
green leafy vegetables, peas, nuts, brown rice, wholemeal products, seeds and some fruits
Manganese 4.5 mg (as citrate or other organic form) - Manganese is associated with iron metabolism and utilization of vitamin E and B vitamins. It has a critical role in the activation of over 20 enzymes involved in growth, digestion and assimilation of nutrients, the nervous system, healthy cartilage and bones, cell protection against viruses, and making energy. Reduced fertility, birth defects and growth retardation may, in part, be a result of manganese deficiency.
muscle twitches, joint pain, childhood growing pains, dizziness or poor sense of balance, fits or convulsions, sore knees, fatigue, nervous irritability, and in some cases: schizophrenia, Parkinson's disease and epilepsy.
tropical fruits nuts, seeds, wholegrains, green leafy vegetables, eggs
Potassium (not supplied) - Potassium works in conjunction with sodium in maintaining water balance and proper nerve and muscle impulses. The more sodium is eaten the more potassium is required and so a relative deficiency of potassium is widespread, with the high amounts of salt in typical diets.
vomiting, abdominal bloating, muscular weakness, loss of appetite (more likely to occur in those taking diuretic drugs, laxatives or corticosteroids). This is not supplemented in this Formula because of the large amounts required which are best obtained from dietary sources. Magnesium-potassium-aspartate, however, is a particularly effective combination in its 'anti-fatigue' and cholesterol lowering effects.
fruits (especially bananas), vegetables and wholegrains
Selenium 45 micrograms (as selenomethionine) - Selenium helps maintain a healthy heart, eyes, liver, skin and hair. Part of the important antioxidant enzyme Glutathione Peroxidase, giving the body protection against cancer, premature ageing and degenerative diseases. Selenium is particularly vulnerable to loss during food processing and the low amounts found in fruit and vegetables make this especially important for vegetarians to supplement. Considerable loss of selenium occurs in the seminal fluid. There have been indications of a connection between inadequate selenium and Downs Syndrome.
family history of cancer, signs of premature ageing, cataracts, high blood pressure, frequent infections.
seafood, liver and kidney and in small amounts in other meats, grains and seeds
Zinc 15 mg (as citrate or other organic form) - Zinc is needed for normal functions of taste and smell, for insulin formation, reproductive and immune systems, tissue renewal, and for healthy bones, skin and teeth. It is essential (along with B6) for protein synthesis including hormones, enzymes and antibodies. It is needed for over 90 enzymatic processes in the body. Zinc is vital for the growth and maintenance of the nervous system; therefore it is important in brain function and deficiency is linked to depression and anxiety, and it is an important factor in schizophrenia. Stress increases the need for zinc. With zinc deficiency there is increased risk of having a baby with low birth weight or premature. Women suffering from postnatal problems frequently benefit from supplementing zinc and B6. It is especially important to supplement because most zinc is lost in food processing or never exists in substantial amount because of nutrient-poor soil. Vegetarians and others on a high fibre diet may need more zinc to offset the additional phytate present, which binds to zinc and other minerals, making them less easily absorbed by the body.
poor sense of taste or smell, white spots on the fingernails, frequent infections, slow wound healing, stretch marks, acne, poor skin condition, low fertility, pale skin, irritability, ADD, tendency to depression and anxiety, poor digestion, loss of appetite, impotence, prostate enlargement, growth problems.
meat, shellfish, herrings, wheat germ, eggs, cheese, nuts, pumpkin and sunflower seeds
Now…..What Next?
The best way to get all these nutrients is naturally in a well-balanced diet. You may also want to supplement with just a good multi-vitamin/mineral to cover all basics and take omega-3.
To see what foods offer the highest nutrition read our article on ‘The World’s Healthiest Foods’. Also check out the Honest Food Guide website for an unbiased view into optimum health and diet.
You may also want to make additions to your diet based on any lacking nutrients that are evident by health symptoms. It may be obvious to you that you do have certain health deficiencies but it is always best to check this over with your GP or other health professional.
Because having too much of certain nutrients can overload your system and make it toxic, you should go and see a nutritionist and get some test done to see if you are deficient in anything. Then the nutritionist can devise a nutritional plan for you.
About this guide:
References: ‘Establishing A Suggested Optimal Nutrient Allowance (SONA)’; http://www.enerexusa.com/articles/establishing%20_sona.htm
This guide takes into account RDA’s but does not rely on them as a base, because some experts believe that these recommended amounts may be a false guide. The board that established them admits that scientific knowledge of nutritional requirements is far from complete: that the requirements for many nutrients have not been established; that several essential nutrients have only recently been discovered; and that in all likelihood other nutrients will be found to be essential in years to come. Nutrient requirements differ from individual to individual because of inherent genetic differences, among other factors, and so RDA’s should only be used as a guide for healthy people under normal circumstances (i.e., no illness, no genetic weaknesses, no environmental toxin exposure) to prevent the development of overt deficiency diseases.
