Vitamins and minerals are nutrients that are essential for growth and development. These nutrients carry out many vital chemical reactions in your body, such as metabolism and nerve transmission. They are also required for strong bones, a healthy heart and the normal functioning of the immune and digestive systems. A diet consisting of fruits, vegetables, dairy products, meat, fish, legumes and carbohydrate foods will help you meet your recommended dietary allowances.
Vitamin A, D, E and K
The Food and Nutrition Board recommends 900 mcg of vitamin A for males and 700 mcg for females ages 14 years and older. People ages 50 years and under require 5 mcg of vitamin D, while people ages 51 to 70 years require 10 mcg. The recommended daily allowance, or RDA, of vitamin E is 15 mg for ages 14 years and older and 11 mg for ages 9 to 13 years. The RDA of vitamin K is 75 mcg for people ages 14 to 18 years and 90 mcg for adults.
Vitamins C, B6, B12 and Folate
Adult men require 90 mg of vitamin C, while adult women require 75 mg daily. Pregnant women require 85 mg and breastfeeding women require 120 mg. For ages 14 years and older, the RDA of vitamin B6 is 1.3 mg. People ages 14 years and older require 2.4 mcg of vitamin B12 and 400 mcg of folate daily. The Office of Dietary Supplements recommends 600 mcg of folate for pregnant women to help prevent the baby from developing spina bifida or other neural tube defects.
Calcium, Magnesium and Phosphorus
For adults ages 19 to 50 years, the Centers for Disease Control recommends 1,000 mg of calcium. Because of the rapid growth spurt, children and adolescents ages 9 to 18 years require 1,300 mg of calcium daily. The RDA of magnesium is 400 mg for men ages 19 to 30 years and 310 mg for women of the same age. Men ages 31 years and older require 420 mg and women of the same age require 320 mg daily. The RDA of phosphorus is 1,250 mg for ages 9 to 18 years , and 700 mg for ages 19 years and older.
Iron, Sodium and Potassium
The RDA of iron is 18 mg for women and 8 mg for men ages 19 to 50 years. Pregnant women require 27 mg of iron on a daily basis. MedlinePlus recommends eating less than 2.4 g of sodium per day, which is equivalent to 1 tsp. of table salt. The RDA of potassium is 4.7 g for people ages 14 years and older.
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