Know Your Vitamins and Minerals (POST 37)
April 5, 2012
Know Your Vitamins and Minerals
This is just a rough guide to vitamins and minerals and i will go into more detail at a later date. This is the layman’s version the body builders and athletes versions go into much more detail and you will realise
Just how important they are if you are to reach your goals.
Vitamins and minerals are called micro-nutrients because you only need small amounts compared to the macro-nutrients, which are carbohydrates, proteins and fats. But those small amounts are crucial for good health.
A healthy, balanced diet should provide you with the vitamins and minerals your body needs. People who have certain health conditions, eat nutrient-poor diets, or are taking some types of medications may need to use dietary supplements to ensure they get enough of all these vitamins and minerals.
1. Water-Soluble Vitamins
The water-soluble vitamins include thiamine, riboflavin, niacin, pantothenic acid, B6, folate, B12 (the B-Complex family of vitamins) and vitamin C. They are vital for many of your body’s functions, including energy production and immune system function, and they’ll help to keep your heart healthy.
Your body doesn’t store most of the water-soluble vitamins very long, so they need to be replenished daily.
The water-soluble vitamins are vital for many of the functions your body needs to stay healthy, including energy production, immune system function and they’ll help to keep your heart healthy. Your body doesn’t store most of the water-soluble vitamins very long, so they need to be replenished daily.
2. Fat-Soluble Vitamins
The fat-soluble vitamins include vitamins A, D, E and K, and are vital for many of the functions your body needs to stay healthy, including cell differentiation and immune system function, and they’ll help to keep your bones strong.
Your body does store the fat-soluble vitamins; however, you still need small amounts each day to keep up those stores.
3. Major Minerals
The major minerals are calcium, chloride, magnesium, phosphorus, potassium and sodium. These minerals are necessary for many processes in your body, especially fluid balance, maintenance of bones and teeth, muscle contractions and nervous system function. Learn more about the major minerals.
4. Trace Minerals
These minerals include chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium and zinc. They are all essential for good health, but your body only needs a very small amount of each one. These trace minerals are important for immune system function, energy, metabolism, and antioxidant protection. Learn more about the trace minerals.
1. Water Soluble Vitamins
Thiamine
Thiamine, or vitamin B1, is a member of the water-soluble family of B complex vitamins. It’s required for glucose metabolism so your body can use carbohydrates as energy. Thiamine is also required for normal heart, muscle and nerve function.
Daily Requirements
Males
1 to 3 years 0.5 mg per day
4 to 8 years 0.6 mg per day
9 to 13 years 0.9 mg per day
14+ years 1.2 mg per day
Females
1 to 3 years 0.5 mg per day
4 to 8 years 0.6 mg per day
9 to 13 years 0.9 mg per day
14 to 18 years 1.0 mg per day
19+ years 1.1 mg per day
Thiamine is found in legumes, fish, lean meats, whole grains and fortified breads and cereals. Deficiency may occur in people who consume large amounts of alcohol.
An extreme thiamine deficiency may result in a brain disorder called Wernicke-Korsakoff syndrome. Thiamine supplementation is safe, thought it is probably not needed for people who eat a healthy, balanced diet.
Also Known As: Vitamin B1
Riboflavin
Riboflavin, or vitamin B2 is a member of the water-soluble family of B-Complex vitamins. It’s required for glucose metabolism so your body can produce energy from carbohydrates, normal red blood cell production and general body growth. Deficiency is rare.
Daily Requirements
Males
1 to 3 years 0.5 mg per day
4 to 8 years 0.6 mg per day
9 to 13 years 0.9 mg per day
14 + years 1.3 mg per day
Females
1 to 3 years 0.5 mg per day
4 to 8 years 0.6 mg per day
9 to 13 years 0.9 mg per day
14 to 18 years 1.0 mg per day
18+ years 1.1 mg per day
Riboflavin is found naturally in lean meats, eggs, leafy green vegetables, nuts, legumes, fortified breads and cereals, milk and dairy products. Riboflavin is sensitive to light, so foods rich in riboflavin should not be stored in clear containers exposed to light. Riboflavin intake is usually adequate in a normal diet so supplementation should not be necessary. Also Known As: vitamin B2
Niacin
Niacin, or vitamin B3 is a member of the water-soluble family of B complex vitamins. It’s required for normal digestive function, converting the food you eat to energy and for healthy skin and nerves.
Daily Requirements
Males
1 to 3 years 6 mg per day
4 to 8 years 8 mg per day
9 to 13 years 12 mg per day
14+ years 16 mg per day
Females
1 to 3 years 6 mg per day
4 to 8 years 8 mg per day
9 to 13 years 12 mg per day
14 + years 14 mg per day
Niacin is found in dairy products, poultry, fish, lean meats, nuts, legumes and eggs. Niacin deficiencies are rare, but can lead to pellagra, a disease of the skin and nervous system.
Niacin supplements have been recommended for reducing triglycerides and LDL cholesterol in the blood and to increase levels of HDL cholesterol.
Taking large amounts of supplemental niacin may result in liver damage. The Institute of Medicine established 35 milligrams per day as the upper tolerable intake level for adults. Taking large doses of supplemental niacin will also result in a niacin flush, and can increase glucose levels in diabetes. Large doses of niacin should only be used under the supervision of a physician.
Also Known As: Nicotinic acid, vitamin B3
Vitamin B6, or pyridoxine, is a member of the water-soluble family of B complex vitamins. It’s required for protein and glucose metabolism and to make hemoglobin, a component of red blood cells that carries oxygen to all the parts of your body.
Vitamin B6 is also needed for normal immune system function by maintaining the health of your thymus, spleen and lymph nodes. Vitamin B6 is also required for normal nervous system function.
Daily Requirements
Males
1 to 3 years 0.5 mg per day
4 to 8 years 0.6 mg per day
9 to 13 years 1.0 mg per day
14 to 30 years 1.3 mg per day
31+ years 1.7 mg per day
Females
1 to 3 years 0.5 mg per day
4 to 8 years 0.6 mg per day
9 to 13 years 1.0 mg per day
14 to 30 years 1.3 mg per day
31+ years 1.5 mg per day
Vitamin B6 supplements have been recommended for relief of carpal tunnel syndrome, depression, headaches and premenstrual syndrome. However, research hasn’t provided sufficient evidence for these recommendations. Vitamin B6 supplements will reduce homocysteine levels in your blood, though supplementation does not appear to reduce the risk of cardiovascular disease.
Taking large amounts of supplemental vitamin B6 may result in nerve damage. The Institute of Medicine established 100 milligrams per day as the upper tolerable intake level.
Vitamin B6 is found naturally in a variety of foods such as fish, meat, beans and legumes and many vegetables. Supplementation should not be necessary.
Also Known As: pyridoxine, pyridoxal, pyridoxamine
Folate
Definition: Folate is a water-soluble vitamin found in leafy green vegetables such as spinach, fruits like oranges and strawberries, legumes and whole grains. Folic acid is a form of folate used in dietary supplements and is found in fortified breads and cereals.
Folate is required for production of new cells and for making DNA and RNA (the blueprints for your cells). Folate is also necessary for protein metabolism. A deficiency of folate may result in folate anemia.
Daily Requirements
1 to 3 years 150 mcg per day
4 to 8 years 200 mcg per day
9 to 13 years 300 mcg per day
14 to 18 years 400 mcg per day
19+ years 400 mcg per day
Folate (or folic acid supplements) is particularly important for women who are pregnant or about to become pregnant to prevent a birth defect called spina bifida and other neural tube defects.
Folic acid supplements also may reduce homocysteine levels in your blood, however folic acid supplementation does not appear to reduce the risk of cardiovascular disease.
Also Known As:
vitamin B9, pteroylglutamic acid
Vitamin C
Vitamin C, or ascorbic acid, is a member of the water-soluble family of vitamins. It’s required for normal growth and maintenance of most of the tissues of your body.
Vitamin C is well-known as an important component of your immune system; it’s also a component of collagen, which is needed for healthy connective tissue. Getting enough vitamin C from your diet will also help your bones and teeth stay strong.
Vitamin C is also an antioxidant that protects the cells in your body from free radical damage.
Daily Requirements
Males
1 to 3 years: 15 mg per day
4 to 8 years: 25 mg per day
9 to 13 years: 45 mg per day
14 to 18 years: 75 mg per day
19+ years: 90 mg per day
Females
1 to 3 years: 15 mg per day
4 to 8 years: 25 mg per day
9 to 13 years: 45 mg per day
14 to 18 years: 65 mg per day
19+ years: 75 mg per day
Vitamin C supplements have been recommended for relief of colds and flu, and as an alternative treatment for some forms of cancer. However, research hasn’t provided sufficient evidence for these recommendations.
Taking large amounts of supplemental vitamin C may result in diarrhea or loose stools. The Institute of Medicine established 1800 to 2000 milligrams per day as the upper tolerable intake level.
Vitamin C is found naturally in fruits and vegetables, especially citrus fruits, strawberries, peppers, tomatoes, broccoli and potatoes. Eating a diet deficient in vitamin C can lead to dry hair, gingivitis, slow wound healing, a weakened immune system, anemia and nosebleeds. Scurvy is a disease that will occur after a long-standing vitamin C deficiency.
Also Known As: ascorbic acid
2. Fat Soluble Vitamins
Vitamin A
Vitamin A is important for normal vision, adequate growth, immune system function and for cell division and differentiation. It’s found in butter, egg yolks, fish, liver, meats, whole milk, dark green vegetables, yellow, and orange fruits and vegetables.
Vitamin D
Vitamin D is required to absorb and utilize calcium, which keeps your bones and teeth strong. It’s not found in many foods unless they have been fortified. Normally, your body makes vitamin D when your skin is exposed to sunlight.
Vitamin E
Vitamin E is important as an antioxidant that protects the cells of your body from free radical damage. It’s found in nuts, seeds, vegetables oils, cereals and dark green leafy vegetables.
Vitamin K
Vitamin K is important for normal blood clotting and may help to keep your bones strong as you age. It’s found in dark green leafy vegetables, cabbage, cauliflower, broccoli, and soybeans.
3.Major Minerals
Calcium
Probably best known for preventing osteoporosis, calcium is necessary for much more than strong bones and teeth. Calcium is found in dairy products and dark green vegetables.
Chloride
Chloride is a major mineral that your body needs to make digestive juices and to keep body fluids balanced. Chloride is found in salt and many vegetables, including celery and tomatoes.
Magnesium
Magnesium is important for many biochemical functions. It’s found in nuts, seeds, whole grains, legumes and dark green vegetables.
Phosphorus
Phosphorus is important for bone growth, energy production and normal cell membranes. Foods that are high in protein such as meats, nuts, seeds and legumes are also high in phosphorus.
Potassium
Potassium is important for nervous system function, muscle contraction and fluid balance in the body. Potassium is found in fruits and vegetables.
Sodium
Your body needs sodium to maintain fluid balance and blood pressure. Sodium is found in many foods, but the best known source is salt.
4.Trace Minerals
Chromium
Chromium is a mineral found in trace amounts in the human body. Chromium enhances the action of insulin, so it is important for the metabolism and storage of glucose. Chromium also appears to have a role in fat and protein metabolism.
Dietary chromium is found in small concentrations in most foods. A balanced diet that includes meats, whole grains, dairy products, fruits, and vegetables will provide all the chromium you need.
Daily Requirements
Females
1 to 3 years: 11 milligrams (mg) per day
4 to 8 years: 15 mg per day
9 to 13 years: 21 mg per day
14 to 18 years: 24 mg per day
19 to 50 years: 25 mg per day
51+ years: 20 mg per day
Males
1 to 3 years: 11 mg per day
4 to 8 years: 15 mg per day
9 to 13 years: 25 mg per day
14 to 18 years: 35 mg per day
19 to 50 years: 35 mg per day
51+ years: 30 mg per day
Chromium deficiency appears to be extremely rare, and no tests have been created that can accurately determine how much chromium is stored in the body. Chromium supplements may be beneficial for people who have impaired glucose tolerance or type II Diabetes; however, research is inconclusive.
Chromium picolinate is often found in ‘fat burning’ supplements, but scientific studies have not shown any significant difference in weight lost by subjects who took these supplements and subjects who took placebos.
Copper
Copper is a trace mineral that your body uses in small amounts. It is necessary for your body to make connective tissue, which is needed for strong blood vessels, cartilage and bones. Copper is also necessary for some antioxidant reactions to occur, as well as for the metabolism of iron (another trace mineral). Most of the copper in your body is stored in your muscles, with smaller amounts in the brain and liver.
Daily Requirements
1 to 3 years: 340 micrograms (mcg) per day
4 to 8 years: 440 mcg per day
9 to 13 years: 700 mcg per day
14 to 18 years: 890 mcg per day
19+ years: 900 mcg per day
Copper deficiency isn’t common because it is found in a wide variety of foods. However, people who take large doses of vitamin C, zinc or iron supplements may require more copper.
Dietary copper is found in organ meats, seafood, chicken, nuts, seeds, whole grains, chocolate and legumes. Eating a balanced diet that includes a variety of foods should provide you with sufficient amounts of copper.
Fluoride
Fluoride is a trace mineral that your body uses in small amounts, mostly for strong bones and teeth. Fluoridated water is credited with reducing the number of cavities in the teeth of children by 50 to 60%. Fluoride also can stimulate bone growth.
Daily Requirements
Males
1 to 3 years: 0.7 milligrams (mg) per day
4 to 8 years: 1.0 mg per day
9 to 13 years: 2.0 mg per day
14 to 18 years: 3.0 mg per day
19+ years: 4.0 mg per day
Females
1 to 3 years: 0.7 mg per day
4 to 8 years: 1.0 mg per day
9 to 13 years: 2.0 mg per day
14+ years: 3.0 mg per day
Fluoride deficiencies may result in an increased risk of dental cavities and weaker bones.
Dietary fluoride is found in fluoridated water, many brands of toothpaste and foods prepared with fluoridated water. It also occurs naturally in seafood and tea. The levels of flouridation in drinking water can vary, and some people may need supplementation if levels are low.
Iodine
Iodine is a trace mineral that your body uses in small amounts to synthesize thyroid hormones that are necessary for regulating your body’s growth, development, metabolism and body temperature. Most iodine in your body is found in the thyroid gland, but some is also found in the blood and muscles.
Daily Iodine Requirements
1 to 8 years: 90 micrograms (mcg) per day
9 to 13 years: 120 mcg per day
14+ years: 150 mcg per day
Iodine is most commonly found in iodized salt, seafood, and in lesser amounts in dairy products, fruits and vegetables. Iodine can be toxic in large amounts (approximately 1,000 mcg per day). Ingesting too much iodine can depress thyroid gland function.
Iodine deficiency can result in a thyroid condition called goiter. It was common in the middle regions of the United States in the early 20th century since the soil contained no iodine (plants grown on coastal regions contain small amounts of iodine from the soil).
Manganese
Manganese is a mineral found in trace amounts in the human body, mostly in the bones, liver, pancreas and kidneys.
Manganese is important for production of enzymes and antioxidants that fight free radical damage. Manganese is also necessary for nervous system function.
Dietary manganese is found primarily in nuts, seeds, legumes and whole grains.
Daily Requirements
Females
1 to 3 years: 1.2 milligrams (mg) per day
4 to 8 years: 1.5 mg per day
9 to 18 years: 1.6 mg per day
19+ years: 1.8 mg per day
Males
1 to 3 years: 1.2 mg per day
4 to 8 years: 1.5 mg per day
9 to 13 years: 1.9 mg per day
14 to 18 years: 2.2 mg per day
19+ years: 2.3 mg per day
Manganese deficiency appears to be extremely rare. However, supplemental manganese may be beneficial for patients with arthritis, osteoporosis, or diabetes. Always speak to your healthcare provider before taking any dietary supplements.
Zinc
Zinc is a trace mineral that your body uses in small amounts. You need zinc for normal growth and healthy immune system function, as zinc is involved in protein production, DNA synthesis and cell division. Zinc is necessary for hundreds of enzymes to function in many different chemical reactions in the body, and is also crucial for a normal sense of smell and taste.
Your body doesn’t have a good storage system for zinc, so you need to eat foods that contain zinc every day.
Daily Requirements
1 to 3 years: 7 milligrams (mg) per day
4 to 8 years: 12 mg per day
9 to 13 years: 23 mg per day
14 to 18 years: 34 mg per day
19+ years: 40 mg per day
Zinc deficiency isn’t common in children and young adults, but as much as 20% of adults over the age of 60 may not be getting enough zinc from their diets. Zinc supplements may be beneficial for these people as well as vegetarians, pregnant or nursing women, alcoholics and people with digestive system conditions.
Dietary zinc is found in foods that also contain protein such as meat, poultry, fish and seafood. Oysters are particularly rich in zinc. Legumes, nuts, whole grains and dairy products contribute smaller amounts of zinc.
Antioxidants
Question: What Are Antioxidants Good For?
What are antioxidants good for? Should I get antioxidants from food or from supplements? Which foods have the most antioxidants?
Answer: Antioxidants are substances that may protect cells in your body from free radical damage that can occur from exposure to certain chemicals, smoking, pollution, radiation, and as a byproduct of normal metabolism. Dietary antioxidants include selenium, vitamin A and the related carotenoids, vitamin C, and vitamin E, plus various phytochemicals such as lycopene, lutein, and quercetin.
You can find these antioxidants in many different foods; there are large amounts of antioxidants in fruits, vegetables, nuts, and whole grains. There are smaller amounts of antioxidants in meats, poultry and fish.
Since antioxidants may be able protect the cells in your body from damage, consuming foods rich in antioxidants may be good for your heart health and may also help to lower your risk of infections and some forms of cancer. The best way to increase your antioxidant intake is by eating more nuts, seeds, legumes, fruits and vegetables. Foods that are high in antioxidants are usually rich in additional nutrients and fiber and they’re usually low in calories.
Antioxidants in Supplements
Just about any antioxidant you can find in your food is also available as a dietary supplement, but research doesn’t indicate much benefit with the use of antioxidant supplements. While research supports increasing your intake of dietary sources of antioxidants, the results are not as impressive when the individual antioxidants are extracted and studied alone. Antioxidant extracts often show impressive results in laboratory studies (test tubes, lab dishes and sometimes in lab animals). However, when antioxidant supplements are used in human clinical trials, the results for disease and death prevention have been disappointing. One exception was the National Eye Institute study of age-related eye disease, which suggested that a combination of antioxidants reduced the risk of developing advance stages of age-related macular degeneration.
Some antioxidant supplements may be detrimental to your health when taken in large doses and may interact with certain medications. Large amounts of vitamin A supplements may cause birth defects when taken by pregnant women, and may increase your risk for cardiovascular disease and cancer. Large doses of vitamin E (over 400 International Units (IU) per day) has been associated with a possible increase in overall mortality. This doesn’t apply to a typical multivitamin supplement; The amounts of vitamins A and E included in multivitamin tablets are in small doses, and are okay. But if you’re thinking about taking larger amounts of any antioxidant supplements, you should speak with a health care provider first.