Every vitamin and mineral has its own intake recommendation, as each provides its own benefits for your body, while also assisting in the regular function of many different bodily organs. Nutrients such as vitamins E, A and C, and the minerals magnesium and potassium among the most essential in maintaining good health. These nutrients are found in a variety of foods, which you can simply incorporate into your daily diet.
Vitamin E
Vitamin E is a fat soluble nutrient stored in your body's fatty tissues or liver. It is an antioxidant, so it protects your body from free radicals, which are unstable molecules that can harm your organs and individual cells. A build-up of free radicals can result in premature aging and the development of heart disease. Vitamin E is also efficient in improving blood circulation, and helping your hair and skin to grow properly. A vitamin E deficiency may result in impaired vision. Good food sources of vitamin E include walnuts, vegetable oils, wheat germ, yams, liver, almonds, corn, avocado and sunflower seeds. Children should consume 6 to 11 mg of vitamin E every day, while teens and adults need 15 mg.
Vitamin A
While best known for its ability to promote healthy vision, vitamin A offers many other benefits. It assists in the manufacture and maintenance of your mucous membranes, teeth and skin. Unfortunately, a lack of vitamin A may lead to vision problems. Foods high in vitamin A include broccoli, eggs, kidney, pumpkin, spinach, fish oil, milk, pink grapefruit and carrots. Children need 300 to 600 micrograms, while teenagers and adults require 700 to 900 micrograms of vitamin A daily.
Vitamin C (Ascorbic acid)
Another powerful antioxidant of great benefit to your body is the water soluble vitamin, C. It is essential for the growth and maintenance of body tissues, while also assisting in the healing of wounds and production of collagen. Vitamin C is also needed to help keep your teeth and bones healthy. A vitamin C deficiency can cause dry skin, nosebleeds or bleeding gums. Vitamin C is found in foods like blueberries, cabbage, turnip greens, cantaloupe, red peppers, pineapples and cauliflower. Children need about 15 to 45 micrograms of vitamin C each day, while teenagers and adults should have 65 to 90.
Vitamin D
Vitamin D is another fat soluble substance essential to good health. Its main function is to help your body absorb calcium from the food you eat. Vitamin D is sometimes referred to as the "sunshine" vitamin, as your body produces this nutrient when you are exposed to sunlight. It takes just 10 to 15 minutes outside in the sunshine, three times a week, for your body to manufacture all the vitamin D it needs. A deficiency in vitamin D may result in osteoporosis. Children should consume about 5 micrograms of vitamin D a day, while teens and adults need 5 to 15. Good sources of vitamin D include cheese, oysters, butter and fortified cereal.
B Vitamins
The B group of vitamins contains B-1, also called thiamine; B-2, know as riboflavin; B-3, niacin; B-5; B-6; B-7; B-9, commonly called folate or folic acid; and B-12. All B vitamins are essential for energy production, as they help your body to convert the foods you eat into energy, and most are important for the production of red blood cells. Low intake of certain B vitamins is harmful. For example, a vitamin B-12 deficiency can lead to anemia. B vitamins are found in beans, fish, eggs and dairy products.
Magnesium
All the organs in your body require magnesium, especially your muscles and heart. This essential mineral activates enzymes that help your body to produce energy. It also helps to regulate levels of other nutrients in your body. A magnesium deficiency may result in insomnia, anxiety, irritability and poor nail growth. Children need 120 to 170 mg of magnesium every day; teenagers and adults should have 270 to 300 mg. Magnesium is rich in many foods like whole grains, agar seaweed, bananas, mustard, squash seeds, peanuts and black walnuts.
Potassium
Potassium is an essential mineral that plays an important role in ensuring your tissues and cells function properly. Low potassium may result in high blood pressure. Children should consume between 3 and 4.7 g of potassium daily, while adults need just 4.7 g. Good sources of potassium include tomatoes, salmon, yogurt, cantaloupe, red meat, broccoli, apricots and flounder.
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