Daily Vitamin And Mineral Needs

Some vitamins are stored long-term in your body, while others are not. Eating healthy foods on a daily basis ensures you have a ready supply of essential vitamins and minerals for survival. Even though some vitamins and minerals are required in small amounts, inadequate supplies in your body can cause possible negative, long-term effects.

Vitamin B-1

Vitamin B-1, also known as thiamine, helps your heart function properly, promotes a healthy nervous system, and maintains good energy supplies to your body by breaking down carbohydrates and protein. Good sources of vitamin B-1 include asparagus, romaine lettuce, spinach, pineapple, oranges, carrots, tomatoes and tuna. Men between the ages of 19 and 70 should take 1.2 mg of thiamine a day. Females of the same age group should consume 1.1 mg a day.

Vitamin B-2

Vitamin B-2, also known as riboflavin, is a water-soluble vitamin that helps your body recycle the enzyme glutathione reductase into an antioxidant that fights against free radicals in your blood. Vitamin B-2 also produces energy for your body and helps your body maintain correct levels of the other B vitamins. Good food sources of vitamin B-2 include calf's liver, romaine lettuce, broccoli, celery, plums, raspberries, eggs, yogurt and summer squash. A female between the ages of 19 and 70 needs 1.1 mg a day, compared with men of the same age, who need 1.1 mg of riboflavin a day.

Zinc

Zinc is a trace mineral needed in your diet on a daily basis. Zinc helps keep your immune system strong, your sense of taste and smell functioning normally and your blood sugar balanced. Good sources of zinc include spinach, asparagus, summer squash, beef, calf's liver, shrimp and sesame seeds. Females between the ages of 19 and 70 need 8 mg of zinc a day, while men in the same age group require 11 mg a day.

Manganese

Manganese, a trace mineral, helps with many enzyme activities in your body. Manganese helps fight against free radicals, keeps your bones healthy and strong, maintains a normal nervous system and helps regulate your cholesterol level. Foods rich in manganese include pineapple, grapes, strawberries, broccoli, beets, flaxseed, cinnamon, kale, oats and green beans. It is recommended that men between the ages of 19 and 70 take 2.3 mg a day. A female of the same age group needs 1.8 mg of manganese a day. Only 10 to 20 mg of manganese are present in your body at a time.