When it comes to staying healthy, vitamins and minerals are essential. According to nutritionists, there are seven ingredients that your multivitamin should have. Vitamin D helps our bodies absorb calcium, which is important for bone health. Magnesium is an essential nutrient, which means we need to get it from food or supplements.
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. 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 is found in many dairy products and in yellow or orange fruits and vegetables.
There are eight B vitamins, which make up the vitamin B complex, with different RDA. 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. For those who have an iron deficiency, vitamin C can help the body absorb it better.
Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light. In addition to sun exposure, vitamin D is also found in cod liver oil, fatty fish, fortified juices, milk, and cereals. These can be a healthy alternative when a person doesn't get enough UV light. 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.
A lack of iron can cause immune system weakness and fatigue. Men and women should consume between 8 and 18 milligrams of iron a day. Iron is found in red meat, leafy green vegetables, and legumes. Megadoses (many times the recommended daily allowance) of vitamins are not recommended. This can interfere with the absorption of other nutrients or medications, or it can even become toxic if you take too much over a long period of time.
The body needs a variety of vitamins and minerals to perform at its best. Some of us get most of what we need from a well-balanced diet. Others need supplements to meet the recommended daily allowance. Vitamin A plays an important role in the growth of red blood cells and bones, along with vision health. The Recommended Daily Allowance (RDA) is 5000 International Units (IU).
RDA is a way of quantifying the amount of each vitamin you normally need. Some dietary sources include fish, liver, and eggs. The liver can contain up to 250% of the RDA of vitamin A, but it's not a food that everyone enjoys. A typical salmon fillet can contain up to 50% of the recommended daily ration of vitamin A.Most people don't need to take vitamin supplements and can get all the vitamins and minerals they need if they eat a healthy, balanced diet. From late March or early April to late September, most people can get all the vitamin D they need through sunlight on their skin and eating a balanced diet. However, multivitamins can play an important role when nutritional requirements are not met by diet alone.
Classic examples include scurvy (due to lack of vitamin C), beriberi (vitamin B), pellagra (vitamin B) and rickets (vitamin D). Individual vitamin supplements may also be essential in certain cases. When it comes to specific vitamins and minerals, some Americans consume less than adequate amounts according to criteria established by the National Academy of Medicine. Researchers concluded that multivitamins do not reduce the risk of heart disease, cancer, cognitive impairment (such as memory loss and slow thinking), or premature death. Vitamin D is important for calcium absorption which helps maintain healthy bones. The amount and strength of the sun in the winter months is not enough to produce all the vitamin D we need.
It is also very difficult to get it from our diet alone; therefore the advice is that everyone take at least 10 mcg (400 IU) a day during the winter. When? At different times throughout development babies are born with insufficient levels of vitamin K which is necessary for blood clotting; that's why newborns are given vitamin K at birth on the fourth day of life and when they are 1 month old if they are not formula fed. With that said it's important to remember that megadoses (many times the recommended daily allowance) of vitamins are not recommended as this can interfere with the absorption of other nutrients or medications or even become toxic if you take too much over a long period of time.
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