Fruits and vegetables can supply your body with the recommended daily allowance of vitamins and minerals. The Food and and Nutrition Board, part of the Institute of Medicine establishes these RDAs. Taking in the RDA means you consume an amount of nutrient needed to prevent disease and keep your body functioning well. Besides fruits and vegetables, nuts, seasonings, grains and meats also supply your body with essential nutrients.
Vitamin A
It's important to consume adequate amounts of vitamin A for healthy eyesight. Vitamin A helps with the production of rhodopsin, which is a photopigment found in your eyes. Rhodopsin helps your eyes adjust in low-light conditions and at night. Vitamin A also helps fight off infections. Foods rich in vitamin A include carrots, spinach, parsley, cantaloupe and green beans. According to the Institute of Medicine, a female between 19 and 70 needs 700 mcg per day while men in the same age group need 900 mcg a day.
Vitamin B-1
Vitamin B-1, or thiamin, helps your body maintain adequate energy supplies and coordinates normal activity between nerves and muscles. Foods rich in B-1 include romaine lettuce, asparagus, spinach, tuna, watermelon, carrots and broccoli. The IOM states that a adults between the ages of 19 and 70 years need 1.1 mg a day.
Vitamin B-5
Pantothetic acid, also known as vitamin B-5, has several functions, including breaking down carbohydrates and fats into usable energy, improving your ability to deal with stress and producing important fat molecules in your cells. Foods rich in B-5 include crimini mushrooms, cauliflower, strawberries, eggs and winter squash. According to the IOM, males and females between 14 and 70 need 5 mg of B-5 a day.
Copper
One essential trace mineral that is vital to your health is copper. It keeps your bones and connective tissue healthy as well as protects your tissues from free-radical damage caused by products released during the breakdown of food. When looking to boost your copper intake, select foods such as calf's liver, spinach, sesame seed, summer squash, tomatoes and sweet potatoes. According to the IOM, both men and woman between 19 and 70 need 900 mcg a day.
Calcium
Over 99 percent of your body's calcium is found in bones, according to the book "The Everything Vitamins, Minerals, and Nutritional Supplements Book." It maintains healthy bones, muscles, tissues and blood vessels. Calcium also helps your blood clot when needed. Good sources of calcium include spinach, collard greens, yogurt, low-fat milk and cheese, cinnamon and basil. According to the IOM, males and females between 19 and 50 need 1,000 mg a day.
References
- Institute of Medicine: Daily Reference Intakes
- "The Everything Vitamins, Minerals, and Nutritional Supplements Book"; Mauren Ternus and Kitty Broihier; 2001
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