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Essential vitamins chart -

What this guide covers This guide has information about: vitamin A B vitamins and folic acid vitamin C vitamin D vitamin E vitamin K calcium iodine iron other vitamins and minerals — including beta-carotene, copper, potassium and zinc Use these links to find out what these nutrients do, how much of them you need, how to ensure you get enough, and what the risks are if you take too much.

Units There are 3 types of units used to measure amounts of minerals and vitamins: Milligrams — a milligram is 1 thousandth of a gram and is usually spelt out as mg Micrograms — a microgram is 1 millionth of a gram and is usually spelt out as μg or mcg.

International Units, which are sometimes used to measure vitamins A, D and E — and usually spelt out as IU. The conversion of milligrams mg and micrograms μg into IU depends on the type of vitamin Additional information There are separate pages on: vitamins for children vitamins, supplements and nutrition in pregnancy fluoride Do I need to take vitamin supplements?

Minerals are inorganic elements present in soil and water, which are absorbed by plants or consumed by animals. copper , iodine , and zinc needed in very small amounts. In the U. and Canada. The DRIs are specific to age, gender, and life stages, and cover more than 40 nutrient substances.

The guidelines are based on available reports of deficiency and toxicity of each nutrient. Learn more about vitamins and minerals and their recommended intakes in the table below.

A diet that includes plenty of fruits, vegetables , whole grains , good protein packages , and healthful fats should provide most of the nutrients needed for good health. But not everyone manages to eat a healthful diet. Multivitamins can play an important role when nutritional requirements are not met through diet alone.

Learn more about vitamin supplementation. Vitamins and their precise requirements have been controversial since their discovery in the late s and early s. It was the combined efforts of epidemiologists, physicians, chemists, and physiologists that led to our modern day understanding of vitamins and minerals.

After years of observation, experiments, and trial and error, they were able to distinguish that some diseases were not caused by infections or toxins—a common belief at the time—but by vitamin deficiencies.

Soon after, researchers determined specific amounts of vitamins needed to avoid diseases of deficiency. The discovery of all vitamins occurred by Vitamins were obtained only from food until the s when commercially made supplements of certain vitamins became available.

The U. S government also began fortifying foods with specific nutrients to prevent deficiencies common at the time, such as adding iodine to salt to prevent goiter, and adding folic acid to grain products to reduce birth defects during pregnancy. Although vitamins are available in supplement form, the vitamins found in supplements are not as easily processed by the body.

The best way to meet your daily vitamin intake needs is by eating a nutrient-dense diet. There are essentially two types of vitamins: fat- soluble and water-soluble. Water-soluble vitamins — the B vitamins, including thiamine, niacin, riboflavin and folic acid — must be replenished regularly because they are excreted in urine.

Here are the 13 essential vitamins your body needs to grow, develop and stay healthy, complete with a guide to which foods contain them.

Vitamin A is essential for growth and cell development, as well as healthy skin, hair, bones and teeth. It is found in salmon and other cold-water fish, egg yolks and fortified dairy products.

Vitamin C supports immunity, promotes wound healing, helps your body absorb iron and acts as a key antioxidant. It is found in citrus fruits, melons, berries, peppers, broccoli and potatoes.

Vitamin D aids in the absorption of calcium and helps keep your bones strong. Vitamin E is an important antioxidant that helps maintain muscles and red blood cells.

It is found in eggs, vegetable oils, nuts, seeds and fortified cereals. Vitamin K is essential for proper blood clotting. Get your vitamin K from spinach, broccoli, green leafy vegetables and liver. Thiamine Vitamin B1 plays an important role in regulating your metabolism. Thiamine also helps maintain proper nerve function and normal digestion.

Riboflavin Vitamin B2 supports normal vision and healthy skin, aids in adrenal function and also contributes to a healthy metabolism. Niacin Vitamin B3 promotes normal growth, helps lower cholesterol levels and supports your metabolism. Eat lean meats, poultry, seafood, milk, eggs, legumes, fortified bread and cereals to get your allowance of vitamin B3.

Pantothenic Acid Vitamin B5 normalizes blood sugar levels and synthesizes cholesterol, hemoglobin and hormones. Vitamin B5 is found in almost all foods. Pyridoxine Vitamin B6 promotes the metabolism of both proteins and carbohydrates, helping your body to release energy.

It also supports proper nerve function. Vitamin B6 is found in meat, fish, poultry, bananas, green leafy vegetables, potatoes, grains, cereals and soybeans.

vjtamins Pomegranate Recipes O'Brien Blog. To answer Ewsential first question right off Esdential bat, the best Pomegranate Recipes to take vitamins and Pomegranate Recipes will largely cuart on what chaart you taking. Pomegranate Recipes all vitamins are created equal. Moreover, when most say vitamins, they mean micro-nutrients that fall into both the vitamin and mineral categories. Some of them you should take in the morning with a meal to maximize their absorption. Others are best taken in the evening before you go to bed. Getting adequate levels of vitamins and iron are essential for a healthy immune system. Vitamins are Essential vitamins chart nutrients that help your body function at its best. They play an important role Essetnial regulating Heart-healthy omega-s Pomegranate Recipes Essentiao Best Garcinia cambogia your metabolism, digestion and citamins system. Cbart vitamins Best Garcinia cambogia available vitmains supplement form, the vitamins found in supplements are not as easily processed by the body. The best way to meet your daily vitamin intake needs is by eating a nutrient-dense diet. There are essentially two types of vitamins: fat- soluble and water-soluble. Water-soluble vitamins — the B vitamins, including thiamine, niacin, riboflavin and folic acid — must be replenished regularly because they are excreted in urine.

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