Your body cannot survive without vitamins and minerals. These nutrients are responsible for producing energy, keeping your bones healthy and nervous system functioning properly. The recommended daily value for vitamins and minerals can differ between men, women and different age groups.
Vitamin A
Vitamin A, the first discovered vitamin, enters your body primarily by the food you eat. This fat-soluble vitamin is plentiful in foods such as carrots, spinach, romaine lettuce, cantaloupe, winter squash, broccoli and tomatoes. Over 90 percent of vitamin A resides in your liver. According to the Institute of Medicine dietary reference intakes table, a 35-year old man should take in 900 mcg of vitamin A every day, while a 35-year old female only needs 700 mcg a day. One cup of carrots provides almost the entire daily value for the 35-year old female.
Vitamin A plays an important role in your vision by synthesizing the visual pigment, rhodopsin in your eye. This pigment helps your eye adjust to low-light conditions and nighttime vision.
Vitamin B-6
Vitamins B-6, also referred to as pyridoxine, is a water-soluble vitamin found mostly in your muscles. Vitamin B-6 is one of almost 120 enzymes that are responsible for sugar production and the breakdown of fats and proteins within your body. B-6 also has a vital role in your nervous system where it aids your body to send messages from one nerve root to another. Recommended daily intake can vary across your lifespan. A lactating woman needs 2 mg a day while a 15-year-old male needs 1.3 mg a day. Foods rich in vitamin B-6 include spinach, tuna, cauliflower, cabbage, watermelon and bananas.
Magnesium
Magnesium, one of the macronutrients, is supplied to you by the food you eat. Magnesium resides mostly in your bones and to a lesser degree in your muscles. Magnesium supports good bone health and works with calcium to regulate your body's muscle tone and blood pressure. Magnesium also works with over 300 enzymes to help chemical reactions occur in the body. Foods rich in magnesium include summer squash, spinach, cucumbers, celery, sesame seeds and black beans. According to the Institute of Medicine, a male between the age of 31 and 70 years of age needs 420 mg of magnesium a day.
Manganese
Manganese, a trace mineral, is needed for energy production, bone formation and a healthy nervous system. According to the book, "The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs," only 3 to 5 percent of dietary manganese is absorbed by your body. The Institute of Medicine recommends females ranging from 19 to 70 years of age take in 1.8 mg of manganese a day. Foods rich in manganese include wheat bran, romaine lettuce, cinnamon, collard greens, raspberries and brown rice.
References
- Institute of Medicine: Dietary Reference Intakes Table
- "The New Encyclopedia of Vitamins, Minerals, Supplements, and Herbs"; Nicola Reavley; 1998
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