According to the Centers for Disease Control and Prevention, vitamins are organic substances made by plants or animals. Vitamins are a necessary component to a healthy diet that promotes growth and development. Many vitamins are necessary for healthy nutrition, and there are some commonly known vitamins.
Vitamin B-6
In order for the body to metabolize protein, vitamin B-6 is needed. This commonly known vitamin is important for normally functioning nervous and immune systems. Vitamin B-6 also converts amino acids into their vitamin metabolites. Hemoglobin is the protein molecule attached to red blood cells and carries oxygen. B-6 helps in the production of hemoglobin. Vitamin B-6 can also help to increase the oxygen-carrying capacity of hemoglobin. B-6 is necessary to help to maintain normal blood glucose, according to the National Institute of Health Office of Dietary Supplements. The recommended daily allowance of vitamin B-6 is 1.3 mg for men and women age 19 to 50. Men and women older than 50 need 1.7 mg and 1.5 mg respectively. Many foods are fortified with vitamin B-6.
Calcium
Calcium is a well known and significant vitamin in the diet. Calcium is the building block for teeth, bones and soft tissues. Many of the body's metabolic processes such as blood clotting and muscle function are regulated through calcium. The life cycle stage of the adult determines the amount of calcium necessary in the diet. For instance, adults age 24 and older, the recommendation is 800 mg. Menopausal women should get a minimum of 1,200 mg to prevent osteoporosis and some experts recommend doses as high as 1,500 mg. Most diets do not contain enough calcium and adults should supplement calcium in order to get the recommended daily allowance.
Vitamin C
Ascorbic acid or vitamin C, is important in the production of collagen, neurotransmitters and is a powerful antioxidant, according to the Linus Pauling Institute. Vitamin C is one of the most common vitamins. It can be found in most fruits, juice and in some vegetables. Adult males 19 years and older should have 90 mg of vitamin C daily. Women 19 years and older should get 75 mg daily. Men and women who smoke should get 125 mg and 110 mg respectively. The Linus Pauling Institute notes that these recommended daily allowances are enough to prevent deficiency but may not be adequate to prevent disease.
Member Comments