Food sources of vitamins and minerals

Food sources of vitamins and minerals

A varied diet can meet the needs of vitamins, minerals and trace elements, essential to the various functions of the body. Review of their main sources.
The minerals
Calcium
Calcium comes primarily from dairy products which ideally represent 70% of dietary calcium. A bowl of milk or a part of Gruyere = 300 mg of calcium; a yogurt or 200 g of cottage cheese = 200 mg of calcium. Indeed, although the bioavailability of calcium provided by these products is only about 30% (the best of all food bioavailability), these are the richest foods in this mineral.
Other sources: calcium mineral waters that can provide up to 500 mg / L and plants, on average 30 mg / 100 g. The five fruits and vegetables a day on average bring no more than 200 to 300 mg of calcium; only some are rich in calcium like Chinese cabbage, pulses and oleaginous fruits (mostly almonds). Thus, there may be up to 50 mg of calcium in 100 g of cabbage or pulses or in a handful of almonds.
Adults, children and adolescents have calcium intake often insufficient for lack of consumption of dairy products.
For calcium, recommended daily intake (RDA) is 800 mg and recommended nutritional intake (RDA) of 900 mg for adult men and women.

Magnesium
The sources of magnesium are mostly vegetable and via some mineral waters. In fact, magnesium mineral waters contain up to 150 mg / L of magnesium; dark chocolate contains 20 to 30 mg per row of 4 to 5 squares; dried vegetables (lentils, beans, etc.), from 100 to 150 mg per plate; oleaginous fruits, from 40 to 60 mg per handle (almonds, walnuts, hazelnuts ...); vegetables and fruits contain on average 10 mg / 100 g, but up to 30 mg for a small 100 g banana. Seafood is also an interesting source of magnesium. But only 30 to 50% of the magnesium ingested through food can be absorbed.
Nearly a quarter of women lack magnesium as a result of reduced consumption of plants and cereals.
For magnesium, RDAs are 375 mg and ANC of 420 mg in adult men and 360 mg in adult women.

Potassium
Food sources of potassium are virtually limitless because it is the major constituent of plants and animal cells. Fruit (1 kiwi of 100 g = 200/300 mg of potassium), vegetables (200 g of spinach = 200/800 mg of potassium), milk (1/2 L of milk = 800 mg of potassium) and cocoa (2 teaspoons of cocoa = 100/200 mg of potassium) are rich in potassium.
For potassium, the RDAs are 2 g and there is no ANC because its consumption in the general population is higher than the RDAs defined.
Sodium
The recommendations recommend not to exceed 6 g of salt per day. Excess salt promotes high blood pressure and therefore cardiovascular disease.
The added salt: a pinch = 1 g of salt (= 400 mg of sodium).
The cheeses are salty: the salty ones are Roquefort cheese and feta cheese (1 g of salt per serving) and the less salty ones are fresh goat cheese, Gruyère cheese and Emmentaler (7 times less salt). On average, one part of 30 g = 0.5 g of salt, ie 200 mg of sodium.
The meat is very salty: 3 slices of sausage = 1 g of salt.
Industrial dishes are often too salty: 1 to 2 g of salt per serving.
The bread seems not very salty, but we eat a lot: a baguette brings about 3 g of salt.
To control its intake of salt, it is important to avoid salt without having tasted beforehand and avoid eating two salty dishes at the same meal (eg deli meats and cheese for dessert).

The thirteen vitamins
The nine water-soluble vitamins, the eight group B vitamins and vitamin C, are found in the aqueous part of the food. The four fat-soluble vitamins (A, D, E and K) are in the lipid part of the food.

Vitamins B1 to B8
All foods contain vitamins B1 (thiamine), B2 (riboflavin), B3 (nicotinamide), B5 (pantothenic acid), B6 ​​(pyridoxine) and B8 (biotin).
All you have to do is eat a variety to cover the needs: dairy products, meat, fish, eggs, vegetables (vegetables, fruits, pulses, starchy foods and cereal products, especially if they are complete).

Vitamin B9 or folic acid
This vitamin is present in foods of plant origin, especially if they are very green: cabbage, spinach, sorrel, watercress, lamb's lettuce, haul of beet ... as well as in the liver.
For vitamin B9, RDAs are 200 μg and ANC 300 μg for adult women and 330 μg for adult men.

Vitamin B12 or cyanocobalamin
On the other hand, it is provided only by foods of animal origin: meat, liver, fish, eggs and dairy products.

For vitamin B12, the RDAs are 2.5 μg and has adult woman.

Vitamin C or ascorbic acid
Contrary to popular belief, not all fruits and vegetables are rich in vitamin C: on average 10 to 20 mg / 100 g. Vitamin C is largely degraded by heat (avoid intense and long cooking) and oxidation (avoid prolonged storage).
Among the richest vegetables: raw cabbage (60 mg / 100 g), raw pepper (160 mg / 100 g for red) or black radish (100 mg / 100 g - however difficult to consume in large quantities ).
In fruits: citrus (a big orange of 200 g = 100 mg of vitamin C), exotic fruits (50 to 80 mg / 100 g) and red fruits (60 mg / 100 g of strawberries), without forgetting pressed or bottled fruit (30 to 50 mg / 100 mL).
For vitamin C, RDAs are 80 mg and ANC 110 mg in adult men and women.

Vitamin A or retinol
Animal livers (calf and cod liver oil) are the richest foods in vitamin A, but they are little consumed. Other sources provide less vitamin A, but are more common.
Retinol is mainly provided by butter (20 g butter covers a quarter of daily needs), cheese and egg yolks (2 eggs = a quarter of daily needs).
Carotene, a vitamin A dimer, is found in carrots, pumpkin, apricots, spinach and sorrel (its orange color is masked by chlorophyll).
For vitamin A, RDAs are 800 μg and ANC 800 μg in adult men and 600 μg in adult women.

Vitamin D or calciferol
It is mainly provided by fatty fish (10 to 20 mg / 100 g): herring, salmon, sardines and mackerel. Three servings of these fish per week cover the daily requirement of vitamin D (5 mg / day). Eggs can be good sources (2 μg per 100 g or 2 eggs).
Another potential food source: dairy products fortified with vitamin D (1 mg / 100 g).
For vitamin D, RDAs and ANC are 5 μg.

Vitamin E or tocopherol
All vegetable oils (especially sunflower, peanut and rapeseed) provide 50 to 70% of vitamin E intake, but cod liver oil and enriched margarines are also very good sources. The bioavailability of vitamin E varies from 20 to 50%.
For vitamin E, RDAs and ANC in adult men and women are 12 mg.
Vitamin K or phylloquinone
All foods contain vitamin K, but especially liver, spinach and cabbages (100/1000 μg per 100 g), which should be taken into account in subjects treated with vitamin K antagonist.
For vitamin K, RDAs are 75 μg and ANC 45 μg in adult men and women.