Vitamins are organic substances found in foods that help your body perform certain functions, such as the breakdown of carbohydrates. Vitamins work alongside minerals and enzymes to create chemical reactions within your body. Minerals are naturally occurring elements that play a role in maintaining your health and other activities such as bone development and supporting a strong immune system. Eating a balanced diet full of whole grains, fruits and vegetables helps your body acquire the necessary recommended daily amounts of vitamins and minerals.
Vitamin A
Vitamin A is beneficial for normal growth and development, and it plays an important role in good eyesight. Vitamin A encourages the production of a photo pigment known as rhodopsin, which helps your eyes in low light conditions and during nighttime activities. Foods rich in vitamin A include carrots, mangoes, liver, squash, cantaloupe, apricots and kale. According to the Institute of Medicine, or IOM, females between the ages of 14 and 70 require 700 mcg a day, and males in this age range require 900 mcg.
Vitamin B-1
Vitamin B-1, also known as thiamine, helps with carbohydrate and fat breakdown inside your body and keeps your skin, hair, muscles and nerves healthy. Foods rich in thiamine include romaine lettuce, pork, asparagus, oats, green peas, spinach, oranges and bran. According to the IOM, males between the ages of 14 and 70 need 1.2 mg while females between the ages of 14 and 18 need 1.1 mg and those between 19 and 70 need 1.1 mg.
Zinc
Zinc, a trace mineral, helps your body produce hormones, stabilize genetic material, detoxify chemicals such as alcohol and produce energy for daily use. According to author Nicola Reavley, 60 percent of the zinc that resides in your body is located in your muscles. Foods plentiful in zinc include oysters, crab, sunflower seeds, bran, chickpeas and lean beef. The IOM says men ages 19 to 70 need 11 mg while females of the same age group need 8 mg.
Calcium
Calcium, the most abundant mineral found in your body, is needed for building strong teeth and bones. Calcium also plays a role in keeping your heart, muscles and nerves healthy. According to the Institute of Medicine's daily reference intakes table, males and females ages 19 to 50 need 1,000 mg a day. Men and women over the age of 70 need 1,200 mg a day. Good sources of calcium include cheeses, low-fat dairy products such as milk and yogurt, salmon, peanuts and figs.
References
- Institute of Medicine: Dietary Reference Intakes Table
- "The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs"; Nicole Reavley; 1998
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