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Essential Micronutrients Cheat Sheet

[Vitamins] Iron

[Vitamins] Vitamin A

  • Sources: meat, poultry, fish, fruits, leafy veggies, orange veggies (squash/carrots)
  • Dosage: 10,000iu for adults
  • Major benefits: vision, immune boost, reproduction
  • Fat-soluble

See: nih.gov

[Vitamins] Iodine

  • Sources: dairy (yogurt, milk, eggs)
  • Major benefits: thyroid gland regulation

See: whfoods.com

[Vitamins] Calcium

  • Sources: dairy
  • Dosage: 1000mg daily for adults
  • Major benefits: bone mass/strength

See: nih.gov

[Vitamins] Omega 3

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[Vitamins] Potassium

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[Vitamins] Vitamin B12

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[Vitamins] Vitamin B6

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[Vitamins] Niacin (Vitamin B3)

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[Vitamins] Riboflavin (Vitamin B2)

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