11 Essential Vitamins and Minerals Your Body Needs
Oct 30, · 11 Essential Vitamins and Minerals Your Body Needs We all know vitamins and minerals are essential nutrients the body needs - but what does each vitamin do? And which foods are vitamin powerhouses? Here's the low-down on which letter does what, from A (that is, Vitamin . Vitamins and Minerals Vitamins and minerals are essential substances that our bodies need to develop and function normally. The known vitamins include A, C, D, E, and K, and the B vitamins: thiamin (B 1), riboflavin (B 2), niacin (B 3), pantothenic acid (B 5), pyridoxal (B 6), cobalamin (B 12), biotin, and folate/folic acid.
The list of vitamins and minerals below can give you an understanding of how particular different types of vitamins and minerals work in your body, how much of each bod you need every dayneeed what types of food to eat to ensure that you are getting an adequate supply. The recommendations in this vitamins how to configure vlan on dlink switch are based largely on guidelines from the Institute of Medicine.
Recommended amounts of different types of vitamins may be expressed in milligrams mgmicrograms mcg dows, or international units IUdepending on the nutrient.
Unless specified, values represent those for adults ages 19 and older. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to thw library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Listing of vitamins Updated: August 31, Published: June, Should I take a potassium supplement? Do omega-3s protect your thinking skills? Can ddoes save your sex life? E-mail Address.
First Name Optional. Beta carotene can easily be converted to vitamin A as needed. Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts. Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens.
Many people get too much preformed vitamin A from food minegals supplements. Large amounts of supplemental vitamin A but not beta carotene can be how to say my friend in french to bones. Helps convert food into energy.
Needed for healthy skin, hair, muscles, and brain and is critical for nerve function. Pork chops, brown rice, ham, soymilk, watermelons, acorn squash. Most nutritious foods have bodj thiamin.
Heed for healthy skin, hair, blood, and brain. Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals. Most Americans get enough of this nutrient. Essential for healthy skin, blood cells, brain, and nervous deos. Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter.
Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B 6. Helps make lipids fatsneurotransmitters, steroid hormones, and hemoglobin. Wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products. Deficiency causes burning feet and annd neurologic symptoms. Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan znd niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods.
Helps make red blood cells Influences cognitive abilities and immune function. Meat, fish, what is a round robin in softball, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons.
Many people don't bodg enough of this nutrient. Aids in lowering homocysteine kinerals and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA. Meat, mierals, fish, milk, cheese, eggs, fortified cereals, fortified soymilk.
Some people, particularly older adults, are deficient in vitamin B 12 because they have trouble absorbing this vitamin from food. Those on a vegan or whqt diet often don't get enough B 12 as it's mostly found in animal products.
They may need to take supplements. A lack of vitamin B 12 can cause memory loss, xnd, and numbness what 4wd car should i buy the arms and gitamins. Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair. Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish. Some is made by bacteria in the gastrointestinal tract.
However, it's not clear how much of this the body absorbs. Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls.
Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system. M: 90 mg, W: 75 mg Smokers: Add 35 mg. Fruits and fruit juices especially citruspotatoes, broccoli, bell peppers, mnerals, strawberries, tomatoes, Brussels sprouts. Evidence that vitamin C helps reduce colds has not been convincing. Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities.
Plays a role in metabolizing and transporting fats. Many foods, especially milk, eggs, liver, salmon, and peanuts. No rmally the body makes small amounts of choline. But experts don't know whether this amount is enough at certain ages. Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps rhe teeth and bones. Supplements can reduce the number of non-spinal fractures. Fortified milk or margarine, fortified cereals, fatty fish.
While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don't spend much time in the sun. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E ad help prevent Alzheimer's disease. Wide variety of foods, including vegetable dkes, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts. Vitamin E does not prevent wrinkles or slow other aging processes.
Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart minnerals risk May reduce risk for colon cancer.
Offsets breast cancer risk among women who consume alcohol. Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas bkdy chickpeas, orange juice, tomato juice. Occasionally, folic acid masks a B 12 deficiency, which can lead to severe neurological complications. That's not a reason to avoid folic acid; just be sure to get enough B Activates proteins and calcium essential to blood clotting.
May help prevent hip fractures. Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables. Intestinal bacteria make a form of vitamin K that accounts for half your requirements.
If you take an anticoagulant, keep your vitamin K intake consistent. Builds and protects bones and teeth.
Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone thw and enzyme activation. Helps maintain healthy blood pressure. Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale but not spinach or Swiss chard, which have binders that lessen absorption.
Diets very high in calcium may increase the risk of prostate cancer. Balances fluids in the body. A component of stomach acid, essential to digestion. Salt sodium chloridesoy sauce, processed foods.
Enhances the activity of insulin, vitamihs maintain normal blood glucose levels, and is needed to free energy from glucose. Meat, poultry, fish, eggs, potatoes, some cereals, nuts, cheese.
Essential nutrients for your body
16 rows · There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins (thiamine, . These include at least 30 vitamins, minerals, and dietary components that your body needs but cannot manufacture on its own in sufficient amounts. Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. The major minerals are required in greater amounts than mg/day. Major minerals include calcium, phosphorus, potassium, sulfur, sodium, chloride and magnesium. Calcium and phosphorus are important for bone health. Calcium is the mineral in the highest amount of the body because bones are primarily made up of calcium.
Your body uses vitamins and minerals in almost every one of its natural processes. Without the proper intake of these valuable nutrients, your body struggles to fight off diseases and recover from injuries. The U. Food and Drug Administration has a list of daily recommendations so you can be sure you are getting the nutrients you need. Most of the time, you get the vitamins you need from your diet; however, according to the USDA, adult Americans often have a deficiency in vitamins A, C and E.
According to the Institute of Medicine, the average adult male needs micrograms of vitamin A daily. The average adult female needs milligrams, while a pregnant woman should aim for micrograms a day. A breastfeeding mother needs 1, milligrams daily. A normal man needs 90 milligrams of vitamin C every day, while a normal woman needs 75 milligrams.
Pregnant women need slightly more, at 85 milligrams a day, while breastfeeding women need milligrams. Vitamin C is water soluble, which means your body uses what it needs, and excretes the rest in urine. Vitamin C needs to be replaced daily though diet or supplements.
The average adult needs 15 milligrams of vitamin E daily. The recommendation is the same for pregnant women, but breastfeeding mothers should aim for 19 milligrams a day. Minerals play a key part in many of your body's processes, especially in building strong bones and keeping your heart healthy. If you eat a balanced diet, you should have no problem getting the minerals -- calcium, phosphorus, magnesium, sodium, potassium, chloride, sulfur, iron, manganese, copper, iodine, zinc, cobalt, fluoride and selenium -- that you need daily.
The average adult, regardless of age, gender and situation -- i. Teenagers need 1, milligrams a day due to their rapid growth. The average adult needs 4. This amount is the same for pregnant women; however, breastfeeding mothers need 5.
Never take potassium without your doctor's approval, as too much of it can cause chest pain and trigger an abnormal heart rhythm, according to the University of Maryland Medical Center. Normal adult males need milligrams of magnesium a day until they reach age After age 30, the average man needs milligrams of magnesium. A normal adult woman needs milligrams of magnesium until she reaches age After age 30, she needs to increase her intake to milligrams a day.
Young women need milligrams during pregnancy and milligrams during breastfeeding. Women above age 30 need milligrams daily during pregnancy and milligrams a day during breastfeeding.
Nutrition Nutrition Basics Vitamins and Supplements. By Joseph McAllister. Joseph McAllister. Joseph McAllister has worked as a writer since He has more than seven years of experience in training and coaching martial arts. McAllister writes for various websites on a variety of topics including martial arts, competition and fitness. About Vitamins. Vitamin A. Vitamin C.