A diet rich in vitamins and minerals is essential to a healthy lifestyle. The United States Department of Agriculture defines a vitamin as a substance vital in minute quantities to the nutrition of animals and plants. A mineral is an inorganic compound that supports cell function. Certain vitamins and minerals are required in different amounts. There are two main types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins dissolve in water and excess amounts can be excreted through urine. Fat-soluble vitamins do not dissolve in water as easily and are stored in the body longer. All of the following recommendations are for males between the ages 19 and 70 and females between the ages of 19 to 70 unless otherwise noted.
VItamin A
Used in the body for the growth of skin tissue, teeth and bones, vitamin A is a fat-soluble vitamin. The Dietary Reference Intake (DRI) established by the Institute of Medicine is 900 micrograms a day for males and 700 micrograms a day for females.
Vitamin C
A powerful antioxidant, vitamin C is a water-soluble vitamin. The DRI is 90 mg a day for males and 75 mg a day for females.
Vitamin E
Also an antioxidant, vitamin E is actually a fat-soluble vitamin used in the formation of red blood cells. The DRI for vitamin E is 15 mg a day for both males and females.
Vitamin K
A fat-soluble vitamin, vitamin K is used by the body to help blood coagulation. The DRI for vitamin K is 120 micrograms a day for males and 90 micrograms a day for females.
B Vitamins
Water-soluble vitamins, the B vitamins play essential roles in energy metabolism. The DRI for thiamine (vitamin B1) is 1.2 mg a day for males and 1.1 mg a day for females. The DRI for riboflavin (vitamin B2) is 1.3 mg a day for males and 1.1 for females. The DRI for niacin (vitamin B3) is 16 mg a day for males and 14 mg a day for females. The DRI for pantothenic acid (vitamin B5) is 5 mg a day for males and females. The DRI for vitamin B6 is 1.3 mg a day for males aged 19 to 50 and 1.7 mg a day for males aged 51 to 70. For females aged 19 to 50, the DRI for vitamin B6 is 1.3 mg a day. This increases to 1.5 mg a day for women aged 51 to 70. The DRI for biotin (vitamin B7) is 30 micrograms a day for males and females. The DRI for folate (vitamin B9) is 400 micrograms a day for males and females. The DRI for vitamin B12 is 2.4 micrograms a day for males and females.
Calcium
Calcium is a mineral that is important for bone and teeth health.The DRI is 1 g a day for males and females aged 19 to 50. As individuals grow older, this DRI increases to 1.2 g a day for males and females.
Iron
Iron aids in healthy blood cell formation and oxygen transfer. The DRI for males is 8 mg a day and 18 mg a day for females aged 19 to 50. The recommendation for females is higher because of blood loss that occurs during the menstrual cycle.
Magnesium
Like calcium, magnesium is important for bone health. The DRI for males ranges from 400 to 420 mg a day. The DRI for females ranges from 310 to 320 mg a day.
Zinc
The DRI for zinc is 11 mg a day for males and 8 mg a day for females. Zinc is necessary for protein synthesis.
Potassium
An electrolyte, potassium plays an important role in fluid balance. The DRI for males and females is 4.7 g a day.
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