Your body needs vitamin D to absorb calcium, promote bone growth, and keep bones and teeth strong. The average adult needs 600 international units (IU) of vitamin D per day, while older adults (age 70 and older) need 800 IU. Most people get some level of vitamin D from exposure to sunlight. The Recommended Daily Allowance (RDA) of vitamins and minerals is the average daily intake a person needs to avoid deficiencies and stay healthy.
Men and women often have different vitamin and mineral recommendations. The RDA is measured in milligrams for those needed in higher doses, and in micrograms for those needed in lower doses. Vitamin A is a fat-soluble vitamin, also known as retinol. The RDA of vitamin A is 700 micrograms for women and 900 micrograms for men.
Vitamin A can be found in many dairy products and yellow or orange fruits and vegetables. The B vitamins make up the vitamin B complex, with different RDAs for each one. According to the U. S.
Department of Agriculture (USDA), most Americans don't get their RDA of B vitamins in their daily nutrition. Vitamin C is a water-soluble vitamin that contains antioxidants that promote healthy tissue growth. The RDA for men is 90 milligrams and 75 milligrams for women. Vitamin C can be found in many fruits and vegetables, and it helps the body absorb iron better if there is an iron deficiency.
Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light. In addition to sun exposure, vitamin D can also be found in cod liver oil, fatty fish, fortified juices, milk, and cereals. For children and adults, the RDA is 15 micrograms (600 IU). For people 70 years and older, it is 20 micrograms (800 IU).
Vitamin E is an important vitamin for organ function; you should receive 15 milligrams a day. Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts, and whole grains. Vitamin K is essential for blood clotting; the RDA of vitamin K is 120 micrograms for men and 90 micrograms for women. This protein-rich vitamin is found mainly in leafy green vegetables. Calcium is a mineral needed for healthy bone growth; the RDA of calcium is 1000 milligrams for men and women ages 19 to 51; for women 51 and older and for men over 70, it increases to 1200 milligrams per day.
Most dairy products such as milk, cheese, and yogurt are good sources of calcium; tofu, spinach, soy and rhubarb are also high in calcium. Iron helps carry oxygen in the blood; men and women should consume between 8 and 18 milligrams of iron a day. Iron can be found in red meat, leafy green vegetables, and legumes. The other class of vitamins are water-soluble. They are found in food but once our body has used them it excretes the excess in the urine because our bodies can't hold on to these vitamins; we need to eat them either from food or supplements. Common water-soluble vitamins include folate, vitamin C, and B vitamins. According to Henham we all need these vitamins in their diet every day; requirements increase in certain conditions such as immune disorders, poor kidney or liver health, chronic stress or medication use. Most people don't need to take vitamin supplements if they eat a healthy balanced diet according to the National Institutes of Health; a meta-analysis of studies that looked at more than 400000 people found that a daily vitamin supplement was associated with an increased risk of cancer. Because this vitamin is soluble in water heating or cooking food can decrease the amount of vitamin the body can absorb so if research is always changing what should the average health-conscious person do? We turn to experts to find out some background then reveal exactly what vitamins you need to take. Vitamin B6 helps the body produce serotonin and norepinephrine which are chemicals that help the brain send signals; mild vitamin B6 deficiency is common so make sure you get enough of it every day. For water-soluble vitamins look for brightly colored fruits or vegetables such as oranges bell peppers or berries; this time of year many consume vitamin C to avoid cold or flu. Most vitamin supplements contain 100 percent of the recommended daily allowance so if you already eat a healthy diet of fruits or vegetables throughout the day you would consume much more than recommended by the National Institutes of Health. Henham recommends eating healthy fats such as avocados or nuts for vitamin E or leafy greens for vitamin K.RDA (Recommended Dietary Amount) or AI (Adequate Intake) are amounts of a vitamin or mineral you need to stay healthy or well-nourished.