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Vitamins And Minerals Table Pdf

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Recommended daily intake of vitamins and minerals

If you're like most kids, you've probably heard at least one parent say, "Don't forget to take your vitamin! Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop just like you should.

When it comes to vitamins, each one has a special role to play. For example:. There are two types of vitamins: fat soluble and water soluble. When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them. Fat-soluble vitamins are happy to stay stored in your body for awhile — some stay for a few days, some for up to 6 months!

Then, when it's time for them to be used, special carriers in your body take them to where they're needed. Vitamins A, D, E, and K are all fat-soluble vitamins. Water-soluble vitamins are different. When you eat foods that have water-soluble vitamins, the vitamins don't get stored as much in your body.

Instead, they travel through your bloodstream. Whatever your body doesn't use comes out when you urinate pee. So these kinds of vitamins need to be replaced often because they don't stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins — B1 thiamin , B2 riboflavin , niacin, B6 pyridoxine , folic acid, B12 cobalamine , biotin, and pantothenic acid. Your body is one powerful machine, capable of doing all sorts of things by itself.

But when it comes to vitamins, it can use some help. That's where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins.

Though some kids take a daily vitamin, most kids don't need one if they're eating a variety of healthy foods. This vitamin plays a really big part in eyesight. It's great for night vision, like when you're trick-or-treating on Halloween. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps your body fight infections by boosting your immune system.

There's more than one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid.

Whew — that's quite a group! The B vitamins are important in metabolic say: meh-tuh-BAH-lik activity — this means that they help make energy and set it free when your body needs it. So the next time you're running to third base, thank those B vitamins. This group of vitamins is also involved in making red blood cells , which carry oxygen throughout your body.

Every part of your body needs oxygen to work properly, so these B vitamins have a really important job. This vitamin is important for keeping body tissues, such as gums, bones, and blood vessels in good shape. C is also key if you get a cut or wound because it helps you heal.

This vitamin also helps your body resist infection. This means that even though you can't always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness.

No bones about it. It's also great for forming strong teeth. Vitamin D even lends a hand to an important mineral — it helps your body absorb the amount of calcium it needs. Vitamin D is made in the skin when exposed to sunlight, or you can get it from the foods you eat. Everybody needs E. This hard-working vitamin protects your cells and tissues from damage.

It is also important for the health of red blood cells. Vitamin K is the clotmaster! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding. When your body gets this vitamin and the other ones it needs, you'll be feeling A-OK! Reviewed by: Mary L. Gavin, MD. Larger text size Large text size Regular text size.

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These tables provide Dietary Reference Intakes for vitamins, elements minerals , and macronutrients. The values for calcium and vitamin D have replaced the values that appeared previously. PDF Version - K. Available at National Academies Press. Since there is no evidence that weight should change with ageing if activity is maintained, the reference weights for adults years of age apply to all adult age groups. These equations provide an estimate of energy requirement.

Interactive Nutrition Facts Label i March Vitamins and Minerals Chart 1 Vitamins. VITAMIN. WHAT IT DOES. WHERE IT IS.

Table of Daily Values

A vitamin is an organic molecule or a set of molecules closely related chemically, i. Essential nutrients cannot be synthesized in the organism, either at all or not in sufficient quantities, and therefore must be obtained through the diet. Vitamin C can be synthesized by some species but not by others; it is not a vitamin in the first instance but is in the second. The term vitamin does not include the three other groups of essential nutrients : minerals , essential fatty acids , and essential amino acids.

If you're like most kids, you've probably heard at least one parent say, "Don't forget to take your vitamin! Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop just like you should. When it comes to vitamins, each one has a special role to play.

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Humans need a certain daily intake of food supplements.

Table of Daily Values

Beth Bolt began her career in the health sciences by graduating from the University of Colorado School of Pharmacy in Beth has worked as a community and home health pharmacist for more than 20 years and turned her passion for educating people on their health and medications into a medical writing career. She has authored articles for several publications on a variety of health-related topics and has logged thousands of hours writing drug monographs and answering Ask the Pharmacist questions in an online format. There are 13 essential vitamins A, B, C, D, E, and K, with 8 vitamins in the B complex and many minerals the body requires for optimal health. If you eat a balanced, healthy diet, you are probably already getting adequate amounts of the essential nutrients your body needs to function at its best level. If you are following a restricted diet or have certain health conditions, however, you may need a multivitamin or other dietary supplements.

Not a MyNAP member yet? Register for a free account to start saving and receiving special member only perks. Below is the uncorrected machine-read text of this chapter, intended to provide our own search engines and external engines with highly rich, chapter-representative searchable text of each book. This section is divided into chapters that are organized by nutrient for 35 individual vitamins and minerals. Each chapter provides a table of known nutrient reference values; reviews the function of a given nutrient in the human body; summarizes the known effects of deficien- cies and excessive intakes; describes how a nutrient may be related to chronic disease or developmental abnormalities, where data were available; and pro- vides the indicator of adequacy for determining the nutrient requirements. Vitamins covered in Part Three include vitamin A, vitamin B6, vitamin B12, biotin, vitamin C, carotenoids, choline, vitamin D, vitamin E, folate, vitamin K, niacin, pantothenic acid, riboflavin, and thiamin.

Balances fluids in the body. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure, Salt, soy sauce, processed foods, vegetables. Deficiencies occur only with a severe lack of protein. Trace minerals are required in amaller amounts. There are many claims about the benefits of … The benefits of vitamins and minerals can be obtained by either eating more foods rich in vitamins and minerals like vegetables, nuts, seeds, and whole grains or by taking supplements.

Vitamins help your body grow and work the way it should.

The list of vitamins and minerals below can give you an understanding of how particular different types of vitamins and minerals work in your body, how much of each nutrient you need every day , and what types of food to eat to ensure that you are getting an adequate supply. The recommendations in this vitamins chart are based largely on guidelines from the Institute of Medicine. Recommended amounts of different types of vitamins may be expressed in milligrams mg , micrograms mcg , or international units IU , depending on the nutrient. Unless specified, values represent those for adults ages 19 and older. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Jump to content. The body needs many minerals; these are called essential minerals.