The human body needs both vitamins, which are organic substances, and minerals, inorganic substances, to support everyday functions. The National Institute of Medicine provides a list of all the essential vitamins and minerals that specifies how much each person should consume daily, based on age and gender. The Dietary Guidelines for Americans 2010 suggests eating a healthy well-balanced diet consisting of a variety of foods to meet your daily intake. The following provides information on the daily value, which for vitamins and minerals is the Dietary Reference Intake or DRI, of common vitamins and minerals.
B Vitamins
The group of B vitamins includes eight different vitamin compounds. Originally believed to be just one vitamin, researchers discovered slight chemical differences creating the separate B vitamins. Vitamins B-1, B-2, B-3, B-5 and B-7, known as thiamine, riboflavin, niacin, pantothenic acid and biotin respectively, help the body convert food into energy. Adult women need to consume 1.1 mg of thiamine and riboflavin, 14 mg of niacin, 5 mg of pantothenic acid and 30 micrograms of biotin. Adult men need 1.2 mg of thiamine, 1.3 mg of riboflavin, 16 mg of niacin, 5 mg pantothenic acid and 30 micrograms of biotin. Both men and women need at least 400 micrograms of folate per day to support and maintain new cells. Adult men and women need 1.3 mg of vitamin B-6 and 2.4 micrograms of vitamin B-12 to help produce healthy red blood cells.
Bone Nutrients
Many of the vitamins and minerals support the formation and maintenance of healthy bones. Adult men and women should consume 15 micrograms of vitamin D per day, or 600 IU, for the body to absorb calcium, with a daily intake value of 1000 mg per day. In addition to calcium, other minerals including magnesium and phosphorus help to build strong bones. Adult women should consume 310 to 320 mg per day of magnesium while adult men should consume 400 to 420 mg per day. Both men and women need 700 mg of phosphorus per day. Adult women need 3 mg and men need 4 mg per day of fluoride, another mineral that helps build strong bones and teeth.
Antioxidants
An antioxidant is a substance that protects the cells of the body from damage caused by negatively charged particles produced during normal chemical reactions in the body. Several of the essential vitamins act as antioxidants. Vitamin E, a fat-soluble vitamin, limits the production of these negatively charged particles. Men and women should consume 15 mg, or 22.4 IU, of vitamin E per day. Vitamin C, known to support the immune system, also acts as an antioxidant. To maintain good health adult men should consume 90 mg per day while women need 75 mg per day. Vitamin A and its pre-vitamins forms like beta-carotene also works as an antioxidant. Women need 700 micrograms,2,310 IU, of vitamin A per day and men need 900 micrograms, 3,000 IU, per day. Selenium, an essential mineral, protects cells best when you intake at least 55 micrograms per day.
Electrolytes
Electrolytes help balance the level of fluid in and out of the cells which plays an important role in maintaining blood pressure. Electrolytes also aid in the transmission of electrical signals between nerves and muscles, which plays a critical role in maintaining normal heart rhythm. Most of the information on sodium focuses on consuming less. Although a typical American diet allows for too much sodium, the body does need some to function effectively. The IOM and the dietary guidelines suggest limiting your sodium intake to 1,500 mg per day for adults. Potassium, another electrolyte, helps to reduce the effects of too much sodium, making it important in maintaining a healthy blood pressure. To get the positive health effects adults should consume 4,700 mg of potassium per day.
References
- National Institutes of Medicine -- Food and Nutrition Board: Daily Recommended Intake Summary Listing; 2011
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010; February 2011
- Council for Responsible Nutrition: Recommended Intakes of Vitamins and Essential Minerals; Annette Dickinson; June 2002
- Institute of Medicine: Dietary Reference Intake Background Information; January 2011
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