Inadequate vitamin and mineral intake may cause disease and overall health problems. Vitamins help break down carbohydrates, regulate healthy blood sugar levels, protect against infection, keep the reproduction system healthy and stimulate your nervous and cardiovascular systems. Minerals are important for overall body maintenance and tissue repair. Including a variety of fruits and vegetables, whole grains, nuts and meats in your diet helps you reach the recommended daily intake of vitamins and minerals.
Vitamin A
Vitamin A promotes healthy eyes and vision, protects your body against infections and helps cells grow, divide and repair. Good sources of vitamin A include dairy products, cheese, dark leafy-green vegetables, carrots, kale and apricots. According to the Institute of Medicine, men between 19 and 70 years old need 900 mcg a day and women between the same age require 700 mcg daily. Approximately 80 to 90 percent of dietary vitamin A is absorbed. Vitamin A supplements should be avoided by patients suffering from liver or kidney dysfunction.
Vitamin B-1
Vitamin B-1, also called thiamin, plays a role in most cellular reactions, including the metabolism of carbohydrates and fats and normal growth and development. Vitamin B-1 also helps the nervous system work properly by partnering with chemicals called neurotransmitters that send signals between neurons, the building blocks of the nervous system. According to the Institute of Medicine, men between 19 and 70 require 1.2 mg a day, while women in the same age group require 1.1 mg of thiamin a day. Foods rich in B-1 include pork, whole grains, organ meats, wheatgerm, pecans and kidney beans.
Chromium
The trace mineral chromium helps metabolize fat and sugar by working with insulin to move glucose into your cells where it is available for energy. Chromium may lower total and low-density blood cholesterol and sugar levels, helping to prevent heart disease and diabetes. Foods rich in chromium include skim milk powder, brown sugar, cheddar cheese, eggs, asparagus, poultry, and whole grain cereals. Men ages 31 and 50 need 35 mcg a day and women in the same age group need 25 mcg a day.
Copper
Copper, one of the essential minerals, keeps metabolism of chemicals from nerve cells normal, your blood vessels, bones and joints healthy and your immune and cardiovascular system strong. Copper plays a role in red blood cells production. Good food selections for copper include seafood, calf's liver, peanuts, tofu, meats and mushrooms. Cooking with copper kitchenware also supplies your body with needed copper. Men and women between 19 and 70 years need 900 mcg of copper daily. Copper deficiency can lead to low red blood cell counts, immune system problems, heart disease and nerve complications.
References
- Institute of Medicine: Dietary Reference Intakes
- "The New Encyclopedia of Vitamins, Minerals, Supplements and Herbs"; Nicola Reavley; 1998
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