Deficiencies in vitamins and minerals can lead to a host of chronic disorders such as blindness, unusual bone growth and dermatitis. Vitamins are noncaloric, organic substances that fall into two categories: fat soluble and water soluble. Minerals are essential elements that aid and maintain the body's cells and functioning, and fall into two categories: major and trace.
Fat Soluble Vitamins
Vitamins A, D, E and K are stored in the body, so it is possible to get too much of them. Vitamin A maintains eye health, vitamin D supports bone health, vitamin E is an antioxidant and vitamin K aids in blood clotting. Men should get 900 micrograms of vitamin A a day and women should get 700 micrograms. Five micrograms of vitamin D per day is recommended if you are between the ages of 19 to 50. Increase your intake of vitamin D to 10 micrograms if you are between 51 and 70. People over 71 should increase their intake to 15 micrograms. Vitamin E intake should be 15 micrograms per day. An adult male needs 120 micrograms of vitamin K, and an adult female needs 90 micrograms per day.
Water Soluble Vitamins
Water soluble vitamins are not stored in the tissues of your body, instead they are excreted in urine. Water soluble vitamins include the B vitamins and vitamin C. The B vitamins are mostly known for metabolizing and absorbing nutrients. B1 requirements are 1.2 mg for males and 1.1 mg for females. B2 is safest at 1.3 mg for males and 1.1 mg for females. Niacin requirements are 16 mg for males and 15 mg for females. An adult should have 400 micrograms of folate per day. A pregnant or lactating woman should increase folate to 600 micrograms. Adults should get 2.4 micrograms of vitamin B12. Adult males need 550 mg of vitamin C and adult females need 425 mg.
Major Minerals
The major minerals are calcium, chloride, magnesium, phosphorus, potassium and sodium. Calcium supports bone health. An adult male or female should get 1000 mg per day of calcium, but this should increase to 1,200 mg per day after the age of 51. Chloride helps with fluid balance; get 2.3 g of chloride per day. Magnesium helps over 300 enzymes; an adult male should eat 420 mg per day and a female should get 310 mg per day. Phosphorus maintains the body's acid-base balance; get 700 mg per day. Potassium is critical to a healthy heart, and adults need 4.7 g per day. Try to limit your sodium intake to 1.5 g of sodium per day to control blood pressure.
Trace Minerals
The body needs small quantities of trace minerals. Iron, zinc, selenium, flouride and chromium are trace elements the body needs for proper functioning. Recommendations for iron are 18 mg per day. A healthy adult should get 15 mg per day of zinc. An adult requires 55 micrograms per day of selenium. An adult male needs 4 mg per day of fluoride and an adult female needs 3 mg per day. An adult male requires 35 micrograms of chromium per day and an adult female should get 25 micrograms per day.
References
- "Nutrition: Concepts and Controversies"; Francis Sizer and Eleanor Whitney; 2003.
- USDA.gov: DRI Tables
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