Essential Micronutrients Cheat Sheet

[Vitamins] Iron

• Sources: soybeans, nuts/beans/lentils, beef, whole grains
• Major benefits: oxygen transport, energy metabolism
• Essential Micronutrients Cheat Sheet - Cheat Sheet Maker

[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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