To function properly, your body requires a daily supply of vitamins and minerals. Important vitamins include A, C, D and the B vitamins, and minerals include calcium, iron, magnesium and phosphorus. The amount of vitamins and minerals you need depends on your gender, age and lifestyle. Deficiencies in these nutrients can lead to serious health problems. Consuming a varied and balanced diet will help reach your recommended dietary allowance.
B Vitamins
B vitamins consist of eight compounds: riboflavin, thiamin, niacin, pantothenic acid, B-6, B-12, biotin and folic acid. These vitamins carry out many important chemical reactions in your body. For people ages 14 and older, the Food and Nutrition Board recommends 2.4 micrograms of B-12 and 400 micrograms of folic acid per day. B-12 is found in fish, shellfish, poultry, liver and beef. Folic acid acid is found in green vegetables, citrus fruits, nuts and beans.
Vitamins A and C
Vitamin A plays a vital role in vision, normal bone growth and reproduction. The RDA is 900 micrograms for adult men and 700 micrograms for adult women. This vitamin naturally occurs in carrots, cabbage, mango, kale and apricots. Vitamin C is essential for tissue repair, wound healing and body growth. The RDA is 90 mg for adult men and 75 mg for adult women. Good sources include citrus fruits, cabbage, Brussels sprouts, plantain and tomatoes.
Calcium and Magnesium
Your body needs calcium and magnesium for strong bones and teeth. These minerals are also vital for transmitting nerve signals and muscle contraction. MedlinePlus recommends 1,000 mg for people ages 19 to 50 and 1,300 mg for ages 9 to 18. Dairy products, spinach and white bread are excellent sources of calcium. The RDA of magnesium is 310 to 320 mg for women and 400 mg for men. Good sources include nuts, peas, whole grains and soy products.
Iron and Phosphorus
Iron helps your body make red blood cells, which carry oxygen around your body. The RDA of iron is 8 mg for adult men, 18 mg for women and 27 mg for pregnant women. The best sources of iron are from poultry, fish, meat, liver and eggs. Other sources are green vegetables, pulses, beans, rice and breakfast cereals. Phosphorus is essential for strong bones and teeth, muscle contraction and the normal functioning of the kidneys. The RDA is 700 mg for adults and 1,250 mg for people ages 9 to 18.
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