To function properly, your body needs a regular supply of vitamins and minerals. Although needed in small amounts, vitamins and minerals are essential for normal growth and development. The Food and Nutrition Board of the Institute of Medicine has established recommended dietary allowances for these nutrients so that you do not develop deficiencies.
Fat-Soluble Vitamins
There are two types of vitamins: fat-soluble and water-soluble. You do not need a constant supply of fat-soluble vitamins in your diet because your body can store them. These vitamins are vitamins A, D, E and K. Vitamin A is vital for healthy skin and vision. The RDA is 900 mcg for males and 700 mcg for females ages 14 and older. Vitamin E is an antioxidant that protects your body from harmful compounds, while vitamin K plays a vital role in blood clotting. For adults, the Food and Nutrition Board recommends 15 mg of vitamin E and 90 mcg of vitamin K. For healthy bones and teeth, people ages 19 to 50 require 5 mcg of vitamin D per day.
Water-Soluble Vitamins
You need a regular supply of water-soluble vitamins because your body does not store them. These vitamins are vital for the normal functioning of the immune, digestive and nervous systems. Adults require 1.1 mg of riboflavin, 5 mg of pantothenic acid, 2.4 mcg of vitamin B12, 30 mcg of biotin and 400 mcg of folate. Pregnant women require 600 mcg of folate to help prevent the fetus developing neural tube defects. The RDA of vitamin C is 90 mg for men and 75 mg for women. Males ages 14 and older require 16 mg of niacin, while females require 14 mg. The RDA of vitamin B6 is 1.3 mg for people ages 19 to 50.
Macrominerals
There are two types of minerals: macrominerals and trace minerals. To function properly, your body needs macrominerals in larger amounts than trace minerals. Macrominerals are calcium, magnesium, phosphorus, sodium and potassium. Calcium, magnesium and phosphorus keep your bones and teeth strong and healthy. You should get 1,000 mg of calcium if you are between 19 and 50, while children ages 9 to 18 require 1,300 mg daily. Potassium is vital for the functioning of the cells, tissues and organs, while sodium helps regulate blood pressure. Adults require 700 mg of phosphorus, 4.7g of potassium and 2.4g of sodium daily.
Trace Minerals
Trace minerals include chromium, copper, iodine, iron, selenium and zinc. Adults require 900 mcg of copper, 150 mcg of iodine and 55 mcg of selenium per day. Zinc is required for wound healing, metabolism and growth. The RDA of zinc is 11 mg for men and 8 mg for women. Chromium helps regulate your blood sugar levels. Males ages 19 to 50 need 35 mcg of chromium per day, while women need 25 mcg. Your body needs iron to produce the oxygen-carrying red blood cells. Men require 8 mg of iron, and women require 18 mg of iron per day. If you are pregnant, you need 27 mg of iron daily. Iron deficiency during pregnancy can lead to premature birth or low birth weight.
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