The human body cannot function properly without certain nutrients. Vitamin C, iron, folic acid, niacin, calcium and magnesium are some of the essential nutrients you need from your diet on a daily basis. The amounts you need vary considerably by age, gender and lifestyle. Consuming a well-balanced diet helps your body obtain the nutrients it needs to stay healthy.
Vitamin C
Vitamin C protects the body from free radicals, substances that can lead to certain health conditions, including cancer. This vitamin is also vital for tissue repair, wound healing and normal growth. Vitamin C helps your body make collagen, a protein required to form skin, tendons and blood vessels. The Institute of Medicine's Food and Nutrition Board recommends 90 mg for adult men and 75 mg for adult women. A deficiency in vitamin C can lead to anemia, nosebleeds, bleeding gums, swollen and painful joints, and scurvy, which can be fatal.
Magnesium and Calcium
The human body needs calcium and magnesium to build strong bones and teeth, and for muscle contraction and nerve function. Calcium assists in metabolism, blood clotting and hormone function, while magnesium helps maintain normal blood pressure. Calcium prevents the risk of developing osteoporosis, a disease that causes the bones to become fragile and prone to fracture. Adults ages 19 to 50 require 1,000 mg of calcium. Adult males require 400 to 420 mg of magnesium, while adult females require 310 to 320 mg daily. Nuts, peas, beans and soy products contain magnesium. You can get calcium from dairy foods, fish, green vegetables, bread and breakfast cereals.
Iron
Iron is vital for the production of red blood cells that deliver oxygen to all your body cells. Over time, low iron levels can lead to iron deficiency anemia, which can lead to extreme weakness, irritability, dizziness, restless leg syndrome and weight loss. Strict vegetarians, menstruating women, infants and children are likely to develop iron deficiency. The RDA is 8 mg for men and 18 mg for women. Top sources of iron are eggs, liver, beef, poultry, fish and shellfish. Other sources are beans, green vegetables and dried fruits. Iron is also added to bread, breakfast cereals, rice and pasta.
Folic Acid and Niacin
The human body needs folic acid for cell function and tissue growth. Pregnant women need folic acid to prevent the fetus from developing heart and neural tube defects. Niacin is vital for a healthy nervous system, the formation of DNA and metabolism. Not getting enough niacin can lead to pellagra, memory loss, digestive problems, fatigue and mental impairment. The RDA of niacin is 14 mg for females 14 and older and 16 mg for males of the same age. The RDA for folic acid is 400 mcg for people 14 and older and 600 mcg for pregnant women.
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