Vitamin requirement per day
Vitamin requirement per day
The amount of each vitamin and mineral we need changes according to our age, health, gender and level of activities. Children generally need more vitamins as they are growing and active.
People over the age of 50 generally become less active so need less energy. It is therefore important that the food that they eat is more nutrient-dense than the average diet.
Invention of vitamins
It was a Scottish surgeon by the name of James Lind. Who discovered that the disease could prevented by citrus fruits, including limes. While Lind know that something in citrus fruits was helping prevent the condition. It would over one hundred years before the first vitamins isolated. The father of vitamin research considered to be Casimir Funk. A Polish biochemist studying the malnutrition disease.
How to get vitamins in food
But don’t forget that almost all the vitamins and protein you need found in your local market. Fresh fruits, vegetables and meets go a long way to fulfilling your body’s nutritional requirements. Eat your vegetables raw wherever possible. Cooking can denaturize protein and break down enzymes. Take advantage of fresh food whenever you can.
Taking a daily multi-vitamins and mineral supplement may be a wise insurance policy for good health. And certainly won’t do you any harm.
Why you need vitamins?
Vitamins can defined as inorganic compounds that are necessary for growth, health, and normal metabolism. They may act as enzymes (substances that speed up or slow down chemical reactions) or as essential component of hormones.
Vitamins divided into two categories, fat soluble and water soluble
Fat -soluble vitamins
Fat soluble vitamins named as such because they dissolve in dietary fat. When excess amount consumed in the diet and not used right away. They stored as body fat for later use. Off course this storage a double -edged sword. Some of the fat-soluble vitamins can be toxic to the body. Particularly the liver, in excessive amounts. Too much vitamins D is link to heart disease and kidney stones.
Water soluble vitamins
Unlike fat soluble vitamins. Water soluble vitamins cannot be stored in the body to any great extend. And must be consumed in the diet on a daily basis. Under certain circumstances that are stressful on our bodies such as illness, injury, disease and intense exercise. Individual may have difficulty obtaining adequate amount in their diet. But they should try to have as much as possible.
Primary fat-soluble vitamins in foods and requirement
mg=milligrams, mcg =micrograms
| Sl. No. | Vitamins | Natural source | Function | Daily recommended intake ( 19 to 50 years ) |
| 1 | A | Liver, sweet potatoes | Vision | 900 mcg |
| 2 | D | Fish oil, egg yolk | Bone growth and repair | 5 mcg |
| 3 | E | Sunflower seeds, almonds | Fights free radicals | 15 mcg |
| 4 | K | Green vegetables | Blood clotting | 120 mcg |
Primary water-soluble vitamins in foods and requirement
mg=milligrams, mcg =micrograms
| Sl. No. | Vitamins | Natural source | Function | Daily recommended intake ( 19 to 50 years ) |
| 1 | B-1 | Whole grain cereals, liver | Carbohydrate metabolism | 1.2 mg |
| 2 | B-2 | Milk, nuts | Red blood cell formation | 1.3 mg |
| 3 | B-3 | Liver, whole grains | Reduces cholesterol | 16 mg |
| 4 | B-5 | Whole grains, egg | Fight free radicals | 5 mg |
| 5 | B-6 | Liver, oatmeal | Strengthens immune system | 1.3 mg |
| 6 | B-9 | Wheat germ, greens vegetables | Red blood cell formation | 400 mg |
| 7 | B-12 | Shellfish, liver, eggs | Carbohydrate metabolism | 2.4 mcg |
| 8 | C | Citrus fruits, green vegetables | Strengthens immune system | 90 mg |
Minerals and trace elements
The terms minerals and trace element are really just different names for the same substances. Biochemist and nutritionists use the term minerals if the body needs more than 100 mg (Milligrams) of a particular element each day. If less is required, the term tress elements are used. Both minerals and trace elements can be defined as inorganic substances. That the body needs for growth, maintenance, and repair. They are also used for nerve conduction, heart rate regulation, and water conservation. Because minerals and trace elements are only needed in a very small amount.
Our bodies need minerals in the diet. For the growth and maintenance of bones, cells and tissues. Some minerals, for example zinc, iron and chromium are needed in only very small quantities. And are called trace minerals. Other are required in much larger amount. The more important dietary minerals are calcium, iron, zinc. Phosphorous and magnesium are also important. But a diet that provides sufficient calcium will also provide adequate phosphorous and magnesium.
Requirement of Calcium
People of all ages, not just children, need calcium. As it is vital for forming and continually strengthening bones and teeth. Calcium and phosphorous together form the framework of the skeleton. A deficiency of calcium may result in osteoporosis in later life. Where calcium is lost from the bone the bone, making it painful to bear weight. To prevent osteoporosis, it is important to built strong bones early in life. When the bones are growing actively, through weight bearing exercise and adequate dietary calcium.
Source of calcium
Probably the most widely available sources of dietary calcium are milk, cheese and yogurt. Because the calcium in milk is in the watery part of the liquids. Using skimmed or semi skimmed milk, or low -fat yogurt and cheeses does not reduce calcium intake. Butter and cream contain very little calcium. Calcium is also naturally available in other foods. For example kale, tinned sardines, almonds and sesame seeds, and is often added to white bread, soya milk and tofu.
In addition to strengthening bones and teeth. Calcium act as a natural tranquilizer, soothing irritability and aiding insomnia.
Requirement of Iron
Iron is particularly important for the formation of hemoglobin, the red pigment in blood. In theory we are born with enough iron to last through life. But if enough dietary iron is not eaten to restore any losses, anemia can result.
The best source of iron
The best sources of iron in the diet are red meat and liver. Because this iron is most easily absorbed. The iron in eggs is also well absorbed. But the iron in vegetables or added to flour is less well absorbed. Consuming a source of vitamins C, such as orange juice or salad with an iron rich food helps the body absorb the iron. The inhibits absorption of iron, so avoid it around mealtimes.
Requirement of Zinc
Zink is an antioxidant. Zink is a trace mineral. That helps in the healing of wounds. Is involved in enzyme activity. And is essential for healthy sex organs and male reproduction. It is present in a variety of foods. Meat and nuts, wholegrains and seeds.
Requirements of other dietary minerals
Chromium works with insulin to balance blood sugar levels. Helps lower cholesterol levels and protect against heart disease
Copper- helps the body use iron and convert food to energy.
Iodine( trace mineral) -Helps control metabolic activity.
Magnesium – Helps cells and muscles work efficiently. Helps the body use calcium and potassium.
Manganese- ( Trace mineral) – An anti-oxidant and important for bone structure and nerve function.
Phosphorus -Required for healthy cells, bones and teeth.
Potassium -helps in cellular growth. And controlling blood pressure. Also good for the nervous system. And for regulating bodily fluids. And the acid. Alkali balance in the body. Required for muscle activity and helps prevent cramp.
Selenium- (trace element) is a major antioxidant with anti-cancer power.
Sodium -Helps regulate the body’s water content and enables the nerves to function effectively.
