Vitamins. * The Daily Values are the amounts of nutrients recommended per day for Americans 4 years of age or older. VITAMIN. WHAT IT DOES. WHERE IS IT. Vitamins don't give you calories or energy but do help you stay healthy. You cannot make There are two types of vitamins: water soluble and fat soluble. The recommendations in this vitamins chart are based largely on guidelines from the Institute of Medicine. Recommended amounts may be.
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Joint FAO/WHO Expert Consultation on Human Vitamin and Mineral Requirements WHO_TRS__(chp7–chp13).pdf, accessed 26 June ). 7. Cook JD. Different types of vitamins and minerals enable healthy body function, such as cell The charts below list the important vitamins and minerals required for your . Look up the amount of calories, fat, protein, vitamins, minerals and more contained in foods using the USDA 's Vitamins and Minerals Chart (PDF | KB).
Vitamins and Minerals
Needed for healthy bones and hair M: 30 mcg, W: 30 mcg Not known 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. 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 2, mg Fruits and fruit juices especially citrus , potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts Evidence that vitamin C helps reduce colds has not been convincing.
Vitamins From A to Z
Plays a role in metabolizing and transporting fats M: mg, W: mg 3, mg 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 form teeth and bones. 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. Protects vitamin A and certain lipids from damage.
Diets rich in vitamin E may help prevent Alzheimer's disease. M: 15 mg, W: 15 mg 15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E 1, mg nearly 1, IU natural vitamin E; 2, IU synthetic Wide variety of foods, including vegetable oils, 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.
FOLIC ACID vitamin B9, folate, folacin 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 disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol M: mcg, W: mcg 1, mcg Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice Many people don't get enough of this nutrient.
Occasionally, folic acid masks a B12 deficiency, which can lead to severe neurological complications. That's not a reason to avoid folic acid; just be sure to get enough B May help prevent hip fractures M: mcg, W: 90 mcg Not known 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. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission.
Plays a role in hormone secretion and enzyme activation. Part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health.
Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables especially mushrooms, asparagus, and leafy green vegetables , peanut butter. Part of an enzyme needed for energy metabolism. Widespread in foods; also produced in intestinal tract by bacteria.
Part of an enzyme needed for protein metabolism; helps make red blood cells. Folic acid.
Part of an enzyme needed for making DNA and new cells, especially red blood cells. Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains. Part of an enzyme needed for making new cells; important to nerve function.
Meat, poultry, fish, seafood, eggs, milk and milk products; not found in plant foods. Antioxidant ; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption. Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit.
Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble vitamins. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed.
If you take too much of a fat-soluble vitamin, it could become toxic. A balanced diet usually provides enough fat-soluble vitamins.
Talk to your health care provider about the right supplement for you. Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health.
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Vitamin A from animal sources retinol: Beta-carotene from plant sources: Leafy, dark green vegetables; dark orange fruits apricots, cantaloupe and vegetables carrots, winter squash, sweet potatoes, pumpkin. Needed for proper absorption of calcium ; stored in bones.
Egg yolks, liver, fatty fish, fortified milk, fortified margarine. When exposed to sunlight, the skin can make vitamin D. Polyunsaturated plant oils soybean, corn, cottonseed, safflower ; leafy green vegetables; wheat germ; whole-grain products; liver; egg yolks; nuts and seeds.
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Top of the page. Topic Overview The tables below list the vitamins , what they do in the body their functions , and their sources in food.
Water-soluble vitamins Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys.Vitamin B6 pyridoxine How much do you need? Note: If you have certain diseases, such as cancer or diabetes, your body may have special nutritional needs.
Good to know: Older men and women may be especially susceptible to riboflavin deficiency, which can cause cracking or sores at the corners of the mouth, skin irritation or weakness. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. This was true of thiamine , but after it was found that other such micronutrients were not amines the word was shortened to vitamin in English.
Sources of retinoids: Organ meats, seafood, walnuts, sometimes plants depends on soil content , grain products. The recommendations in this vitamins chart are based largely on guidelines from the Institute of Medicine.
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