Vitamin And Mineral Requirements In Human Nutrition Chart
Our body requires vitamins and minerals for various metabolic processes such as growth, development, and maintenance of tissues. These essential nutrients are required in small quantities, but their absence can lead to severe health consequences.
Vitamins
Vitamins are organic compounds that are essential for normal growth and development. There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins include A, D, E, and K, while water-soluble vitamins include B-complex and C.
Vitamin A is essential for vision, immune function, and skin health. The recommended daily intake (RDI) for vitamin A is 900 mcg for men and 700 mcg for women.
Vitamin D is essential for bone health, immune function, and calcium absorption. The RDI for vitamin D is 600-800 IU per day.
Vitamin E is an antioxidant that protects cells from damage. The RDI for vitamin E is 15 mg per day.
Vitamin K is essential for blood clotting and bone health. The RDI for vitamin K is 120 mcg per day for men and 90 mcg per day for women.
B-complex vitamins are essential for energy metabolism, nerve function, and red blood cell production. The RDI for B-complex vitamins varies from 1.3-18 mg per day depending on the type of vitamin.
Vitamin C is an antioxidant that is essential for immune function, skin health, and wound healing. The RDI for vitamin C is 90 mg per day for men and 75 mg per day for women.
Minerals
Minerals are inorganic compounds that are essential for various physiological processes. There are two types of minerals: major minerals and trace minerals. Major minerals include calcium, phosphorus, magnesium, and sodium, while trace minerals include iron, zinc, copper, and selenium.
Calcium is essential for bone health, muscle function, and nerve function. The RDI for calcium is 1000-1200 mg per day.
Phosphorus is essential for bone and teeth health, energy metabolism, and DNA synthesis. The RDI for phosphorus is 700-1250 mg per day.
Magnesium is essential for bone health, muscle function, and nerve function. The RDI for magnesium is 400-420 mg per day for men and 310-320 mg per day for women.
Sodium is essential for fluid balance, nerve function, and muscle function. The RDI for sodium is 1500-2300 mg per day.
Iron is essential for oxygen transport and immune function. The RDI for iron is 8-18 mg per day depending on age and gender.
Zinc is essential for immune function, wound healing, and DNA synthesis. The RDI for zinc is 11 mg per day for men and 8 mg per day for women.
Copper is essential for iron metabolism, connective tissue formation, and immune function. The RDI for copper is 900 mcg per day.
Selenium is essential for antioxidant function and thyroid function. The RDI for selenium is 55 mcg per day.
Conclusion
Vitamins and minerals are essential for optimal health and well-being. A balanced diet that includes a variety of nutrient-dense foods is the best way to meet your daily requirements. Make sure to consult with a healthcare professional before taking any dietary supplements.