List of Natural and Minerals Vitamins That Work Really Well | Personal Health

List of Natural and Minerals Vitamins That Work Really Well | Personal Health

The list of vitamins and minerals below can give you an insight into how certain vitamins and minerals work in your body, how many nutrients you need every day, and what kind of food you need to eat to ensure you get the right supply. The recommendations in this vitamin diagram are based primarily on the guidelines of the Institute of Medicine. Recommended amounts can be expressed in milligrams (mg), micrograms (mcg), or international units (IU), depending on the nutrient. Values for adults over 19 years of age, unless specified.

VITAMINBENEFITSRECOMMENDED AMOUNT (daily RDA* or daily AI**)
UPPER LIMIT (UL) per day

GOOD FOOD SOURCES

DID YOU KNOW?

RETINOIDS AND CAROTENE (vitamin A; includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as "preformed" vitamin A. Beta carotene can easily be converted to vitamin A as needed.)

W Important to vision Lycopene may decrease the risk of prostate cancer. Keeps skin and tissues healthy. The bone and immune system play an important role. Diets rich in alpha carotenoids and lycopene seem to reduce the risk of lung cancer. Carotenoids work like antioxidants. Foods rich in lutein and zeaxanthin may protect anything you want here against cataract rites. Then right-hand click the Quill It button to paraphrase it.

M: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU's).

3,000 mcg (about 10,000 IU)
Sources of retinoids:beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese

Sources of beta carotene:sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens

Many people receive too much vitamin A preformed from food and supplements. Bones may be harmful in large amounts of complementary vitamin A (but not beta carotene).
THIAMIN (vitamin B1)
Helping to transform food into energy. It is necessary for healthy skin, hair, muscles and brain and essential for nerve function.

M: 1.2 mg, W: 1.1 mg

Not known

Pork chops, brown rice, ham, soymilk, watermelons, acorn squash

Most nutritious foods have some thiamin.

RIBOFLAVIN(vitamin B2)

Helps to transform food into energy. Healthy skin, hair, blood, and brain required

M: 1.3 mg, W: 1.1 mg

Not known

Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals.

Most Americans get this nutrient enough.

NIACIN (vitamin B3, nicotinic acid)

Helping to transform food into energy. Important for skin, blood cells, brain, and nervous system

M: 16 mg, W: 14 mg

35 mg

Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter

Niacin occurs naturally in food and can also be produced from tryptophan amino acid with the help of B6 by your body.

PANTOTHENIC ACID (vitamin B5)

Helps to transform food into energy. Assist in producing lipids (fats), neurotransmitters, hemoglobin and steroid hormones

M: 5 mg, W: 5 mg

Not known

Wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products

Deficiency leads to feet burning and other neurological symptoms.

PYRIDOXINE (vitamin B6, pyridoxal, pyridoxine, pyridoxamine)

Aids in lowering the level of homocysteine and may reduce the risk of cardiac diseaseHelps convert tryptophan into niacin and serotonin, a sleep, appetite, and mood - based neurotransmitter. Red blood cells Helps Make red blood cells Cognitive and immune influences

31–50 years old: M: 1.3 mg, W: 1.3 mg; 51+ years old: M: 1.7 mg, W: 1.5 mg

100 mg

Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons

Many people don't get enough of this nutrient.

COBALAMIN (vitamin B12)

Aids in reducing the level of homocysteine and could reduce the risk of heart disease. Helps to produce new cells and break down some fatty acids and amino acids. Protect and encourage normal growth of nerve cells Red blood cells and DNA

M: 2.4 mcg, W: 2.4 mcg

Not known

Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk

In some people, especially older adults, vitamin B12 is deficient, because it is difficult to absorb this vitamin. Vegan or vegetarian diets often don't get enough B12 because most of them can be found in animal products. You may have to take supplements. Missing vitamin B12 may lead to loss of memory, dementia and engorgement of the arms and legs.
BIOTIN
Converting food into energy and synthesizing glucose. Helps make some fatty acids and break them down. Healthy bones and hair required

M: 30 mcg, W: 30 mcg

Not known

Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish

Some are made in the gastrointestinal tract by bacteria. But how much of this the body absorbs is not clear.

ASCORBIC ACID (vitamin C)

Vitamin C-rich foods may decrease the risk of some cancers, including those in the mouth, oesophagus, stomach, and breast. Additional vitamin C may be protected from cataracts for a long time. Help make collagen, a connective tissue that knits wounds and supports the walls of the blood vessel. Helps to make serotonin and norepinephrine neurotransmitters an antimicrobial agent that neutralizes stable molecules that may damage cells. Enhances the immune system

M: 90 mg, W: 75 mg Smokers: Add 35 mg

2,000 mg
Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts
It was not convincing to show that vitamin C helps to reduce colds.

CHOLINE

Helps create and release the acetylcholine neurotransmitter, which helps in many nerve and brain activities. Takes a role in the metabolization and transport of fat

M: 550 mg, W: 425 mg

3,500 mg

Many foods, especially milk, eggs, liver, salmon, and peanuts

The body does not Normally make small quantities of choline. But experts don't know if at some ages this amount is sufficient.

CALCIFEROL (vitamin D)

Helps maintain normal calcium and phosphorus blood levels that strengthen bones. Helps to form bones and teeth. Additives may reduce the number of non - spinal fractures

31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU)

50 mcg (2,000 IU)

Fortified milk or margarine, fortified cereals, fatty fish

This nutrient is not enough for many people. While the body produces vitamin D with sunlight, it can not produce enough when you live in northern climates or spend little time in the sun.

ALPHA-TOCOPHEROL (vitamin E)

It works as an antioxidant that neutralizes unstable molecules which can damage cells. Protects against damage to vitamin A and certain lipids. Vitamin E - rich diets can help prevent Alzheimer's disease.

M: 15 mg, W: 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E)

1,000 mg (nearly 1,500 IU natural vitamin E; 2,200 IU synthetic)

Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts

No wrinkles or slow other aging processes are prevented by vitamin E.

FOLIC ACID(vitamin B9, folate, folacin)

Vital to new cell creationHelps prevent brain and spinal birth defects when taken early in pregnancy. All women with children should be regularly treated as women may not know that they are pregnant in the early weeks of pregnancy. Can decrease homocysteine levels and decrease the risk of heart disease May reduce the risk of colon cancer. Breast cancer risk offsets for women who drink alcohol

M: 400 mcg, W: 400 mcg

1,000 mcg

Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice

Sometimes, follicular acid masks a B12 deficiency that can lead to serious neurological complications. Many people don't get enough of this nutrient. This is not a reason to avoid follic acid ; just make sure that B12 is enough.

PHYLLOQUINONE, MENADIONE (vitamin K)

Activates the essential proteins and calcium for blood clotting. Can help prevent fractures of hip

M: 120 mcg, W: 90 mcg

Not known

Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables

*Recommended dietary allowance **Adequate intake


MINERAL
BENEFITS
RECOMMENDED AMOUNT (daily RDA* or daily AI**)

UPPER LIMIT (UL) per day

GOOD FOOD SOURCES
DID YOU KNOW

CALCIUM

Constructs and protects teeth and bones. Helps muscle contractions and relaxation, blood clotting, and transmission of nerve impulses. Hormone secretion and enzyme activation play a role. Helps keep your blood pressure healthy

31–50: M: 1,000 mg, W: 1,000 mg 51-70: M: 1,000 mg, W: 1,200 mg, 71+: M: 1,200 mg, W: 1,200 mg

2,500 mg

Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption)

Half of your needs are intestinal bacteria such as vitamin K. If you take an anticoagulant, keep the vitamin K intake consistent. Did you know? Adults absorb approximately 30% of the ingested calcium, but it may vary from source. Calcium diets that are very high can increase the risk of prostate cancer.

CHLORIDE

Balances the body's fluids. A stomach acid component essential for digestion

14-50: M/W: 2.3 g, 51-70 M/W: 2.0 g, 71+: M/W: 1.8 g

Not known

Salt (sodium chloride), soy sauce, processed foods

The Institute of Medicine is developing new chloride recommendations (DRIs).

CHROMIUM

Enhances insulin activity, helps maintain normal blood glucose levels and is necessary to free glucose energy

14–50: M: 35 mcg, 14-18: W: 24 mcg 19-50: W: 25 mcg 51+: M: 30 mcg, W: 20 mcg

Not known

Meat, poultry, fish, eggs, potatoes, some cereals, nuts, cheese

The best sources of chromium are unspoiled foods, such as brewer's yeast, nudes and cheeses, but brewer's yeast can sometimes cause bloating and nausea, so you can choose to get chromium from other food sources.
COPPER
The iron metabolism and immune system play an important role. Assists in making red blood cells

M: 900 mcg, W: 900 mcg

10,000 mcg

Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes, cocoa, black pepper

More than half of copper is absorbed in food.

FLUORIDE

Fosters strong bone formation. Maintains dental cavities from beginning or from getting worse

M: 4 mg, W: 3 mg

10 mg

Water that is fluoridated, toothpaste with fluoride, marine fish, teas

Excessively harmful to children.
IODINE
A part of the thyroid hormone that helps set body temperature and affects the functioning, reproduction and growth of nerves and muscles. Prevents goiter and thyroid congenital disorder

M: 150 mcg, W: 150 mcg

1,100 mcg

Iodized salt, processed foods, seafood

Some countries add iodine to the salt, bread or drinking water to prevent iodine deficiencies.
IRON
Helps ferry oxygen throughout the body to hemoglobin in red blood cells and myoglobin in muscle cells. Necessary for chemical reactions and amino acids, collagen, neurotransmitters and hormones in the body

19–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg

45 mg

Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products

Many young women don't get enough iron. Women who don't need the same amount of iron as men probably need. As iron is harder to absorb from plants, experts suggest that vegetarians receive double the recommended amount (as long as the source is food).

MAGNESIUM

Many chemical reactions are required in the body Works with calcium in the form of muscle contraction, blood clotting and blood pressure regulation. Helps build teeth and bones

18+: M: 420 mg, W: 320 mg

350 mg (Note: This upper limit applies to supplements and medicines, such as laxatives, not to dietary magnesium.)
Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk
Most magnesium is found in bones in the body. If your blood levels are low, your body can use these reserves to fix the problem.

MANGANESE

Aid for forming bones. Supports metabolization of amino acids, cholesterol and carbohydrates

M: 2.3 mg, W: 1.8 mg

11 mg

Fish, nuts, legumes, whole grains, tea

Take care not to exceed the upper limit if you take supplements or manganese in your drinking water. Those with hepatitis damage or whose diets provide plenty of manganese should be particularly careful.

MOLYBDENUM

It helps in the metabolization of amino acids, cholesterol and carbohydrates

M: 45 mcg, W: 45 mcg

2,000 mcg

Legumes, nuts, grain products, milk

Deficiencies in molybdenum are rare.
PHOSPHORUS
Helps build and protect bones and teeth. Part of DNA and RNA. Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells

M: 700 mg, W: 700 mg

31–70: 4,000 mg 71+: 3,000 mg

Wide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds

Some medicines bind to phosphorus, which prevents bone loss, weakness and pain.
POTASSIUM
Balances the body's fluids. Helps keep your heartbeat steady and send nerve impulses. Needed for contractions in the muscle. A potassium - rich diet appears to reduce blood pressure. Bones can benefit from getting enough potassium from your diet

M: 4.7 g, W: 4.7 g

Not known

Meat, milk, fruits, vegetables, grains, legumes

Food sources are not toxic to food sources, but high - dose supplements could.
SELENIUM
It works as an antioxidant that neutralizes unstable molecules, which can damage cells. Helps regulate activity of thyroid hormones

M: 55 mcg, W: 55 mcg

400 mcg

Organ meats, seafood, walnuts, sometimes plants (depends on soil content), grain products

Researchers investigate whether selenium can help reduce the risk, but with mixed results, of developing cancer.

SODIUM

Balances the body's fluids. Helps send impulse nerves. Required for contractions in muscles. Impacts blood pressure ; even modest salt consumption reductions can reduce blood pressure.

M: 2,300 mg, W: 2,300 mg

Not determined

Salt, soy sauce, processed foods, vegetables
Although experts suggest that people limit the intake of sodium to 2,300 mg, most Americans use 4,000 to 6,000 mg per day.


SULFUR


Helps shape bridges and stabilize certain protein structures. Healthy hair, skin and nails required


Unknown


Unknown


Protein-rich foods, such as meats, fish, poultry, nuts, legumes

Sulfur is a thiamine and certain amino acids component. For sulfur, there is no recommended amount. Deficiencies only occur with severe protein shortage.

ZINC

Helps build up many enzymes and proteins and build new cells. Free vitamin A from liver storage. Immune system, taste, smell and wound healing required. Taking with certain antioxidants, zinc can delay the progression of the macular degeneration associated with age


M: 11 mg, W: 8 mg


40 mg


Red meat, poultry, oysters and some other seafood, fortified cereals, beans, nuts

As vegetarians absorb less zinc, experts suggest that zinc from plant foods is double the recommended requirement.

*Recommended dietary allowance **Adequate intake

 

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