11 Essential Vitamins and Minerals Your Body Needs
There are two main types of vitamins; fat-soluble vitamins (Vitamins A, D, E, and K) and water-soluble vitamins (Vitamins B and C).Brand: Phare D'eckmühl. Vitamins are generally classified as water-soluble vitamins and fat-soluble vitamins. 1.
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 typd each nutrient you need every dayand what types of food vitaamins 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 mgmicrograms mcgor international units IUdepending on the nutrient. Unless specified, values represent those for adults ages 19 and older. How to clean a tapestry picture As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note wht date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Listing of vitamins Updated: August 31, Published: June, Should I take a potassium supplement? Do omega-3s protect your thinking skills?
Can supplements save your sex life? E-mail Address. First Name Optional. Beta carotene can easily be converted to vitamin A as needed. Essential for vision Lycopene may lower vjtamins cancer risk. Keeps tissues and vitaminz healthy. Plays an important role in bone growth and in the immune system.
Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts. What type of vitamins are there 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 get too much preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A but not beta carotene arre be harmful to bones. Helps convert food into energy. Needed thre healthy skin, hair, muscles, and brain and is critical for nerve function. Pork chops, brown rice, ham, soymilk, watermelons, acorn squash.
Most nutritious foods have some thiamin. Needed for healthy skin, hair, blood, and brain. Milk, viitamins, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals. Most Americans get enough of this nutrient. Rae for healthy skin, blood cells, brain, and nervous system. Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter. Niacin arf naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B 6.
Helps make lipids fatsneurotransmitters, steroid hormones, and hemoglobin. Wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products. Deficiency causes burning feet and other neurologic symptoms. Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in viyamins, appetite, and moods.
Helps make red tupe cells Influences cognitive abilities and immune function. Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas rae watermelons. Many oof don't get enough of this nutrient. Aids in lowering homocysteine levels and may lower the risk of heart what type of vitamins are there. Assists in making new cells and breaking down some fatty acids and amino acids.
Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA. How to flatten my stomach in a week, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk. Some people, particularly older adults, are deficient in vitamin B 12 because they have trouble absorbing this vitamin from food.
Those on a vegan or vegetarian diet often don't get enough B 12 as it's mostly found in animal products. They may need to take supplements. A lack of vitamin B 12 can cause memory loss, dementia, and numbness in the arms and legs. Helps convert food into energy and synthesize glucose.
Helps make and break down some fatty acids. Needed for healthy bones and hair. Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish. Some is made by bacteria in the gastrointestinal tract. However, it's not clear how much of this the body absorbs. Foods ytpe in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts.
Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system. M: 90 mg, W: what is the meaning of danny mg Smokers: Add 35 mg.
Fruits and fruit juices o citruspotatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts. Evidence that vitamns C helps reduce colds has not been convincing. Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats. Many foods, especially milk, eggs, liver, tyere, and peanuts.
No rmally the body makes small amounts of choline. But experts don't know whether this amount is enough at certain ages. Helps maintain normal blood levels of calcium and oof, which strengthen bones.
Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures. Fortified milk or margarine, fortified cereals, fatty fish. While the body uses sunlight to make vitamin D, it wht make enough if you live in northern climates or don't spend much thers in the sun. Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin What type of vitamins are there and certain lipids if damage.
Diets rich in vitamin E may help prevent Alzheimer's disease. Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts. Vitamin E does not prevent wrinkles or slow other aging processes. Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy.
Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk therr women who consume alcohol.
Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice. Occasionally, folic acid masks a B 12 deficiency, which can lead to severe neurological complications. That's not a reason to avoid folic acid; just be sure to get enough B Activates proteins and calcium essential to blood clotting. May help prevent hip fractures. Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables.
Intestinal bacteria make a form tyep vitamin K that accounts for half your requirements. If you take an anticoagulant, keep your vitamin K intake consistent. Builds and protects bones and teeth. Helps tye muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure. 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.
Diets very high in how to tell if heart palpitations are serious may increase the risk of prostate cancer. Balances fluids in the body. A component how long to broil corn on the cob stomach acid, essential to digestion. Salt sodium chloridesoy sauce, processed foods. Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from saints row 2 how to make cool characters. Meat, poultry, fish, eggs, potatoes, some cereals, nuts, cheese.
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10 rows · The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as . Aug 09, · The thirteen different kinds of vitamins required for effective functioning of the human body may be classified into two categories namely water and fat-soluble vitamins. Sep 11, · There are four fat-soluble vitamins, which are vitamins A, D, E and K. These vitamins need to be escorted by proteins that act as carriers in order to be distributed throughout your body, according to the "Making Sense of Vitamins and Minerals" healthgrabber.us: Gord Kerr.
A group of 13 organic compounds make up two types of vitamins that your body needs for normal cell function, development and growth. Each of the vitamins has important roles, including providing energy, maintaining bones, healing wounds, chemical messaging and boosting your immune system.
Essential vitamins cannot be synthesized by your body, so you need to eat a balanced diet that includes sources of vitamins in fruits, vegetables, beans, lentils, whole grains and dairy foods.
Vitamin supplements and fortified foods may also help you get a sufficient amount of vitamins to prevent health problems, including heart disease, cancer and osteoporosis, according to MedlinePlus.
Dietary Guidelines for Americans lists recommended amounts of vitamins you need for optimal health. These nutritional goals depend on age and gender. The average amounts required for adults between the ages of 31 and 50 years are:. Pantothenic acid B5 — 5 milligrams. There are nine water-soluble vitamins that include the B vitamins and vitamin C.
Water-soluble vitamins are packed into the watery portions of food and are not stored by your body after digestion. Excesses are eliminated in your urine, with the exception of vitamin B12, which can be stored in the liver, according to MedlinePlus.
When it comes to the uses of vitamins, the B group of water-soluble vitamins are the ones necessary to help free the energy from the food you eat to fuel your body and keep it functioning properly.
A closer look at the group of water soluble B-complex vitamins and their functions shows just how important they are to your health:. Vitamin C is another water-soluble vitamin that your body needs, especially to support your immune system.
One of its roles is to help make collagen, a fibrous protein in connective tissue that your body uses to maintain bone, cartilage and blood. Collagen helps to heal wounds, forms the base for teeth and bones and maintains blood vessel walls, says Harvard T. The best food sources of vitamin C come from fruits and vegetables.
Citrus fruits are highest in vitamin C but bell peppers, strawberries and tomatoes also contain vitamin C. Although water-soluble vitamins should be replenished in your body every few days, be aware of the small risk from consuming too much from supplements. For example, very high doses of vitamin B6 over the recommended amount can damage nerves, causing numbness and muscle weakness, according to " Making Sense of Vitamins and Minerals ," published by Harvard Health in Too much niacin from supplements can result in an overdose with symptoms including skin flushing combined with dizziness, nausea and vomiting, diarrhea and gout.
There are four fat-soluble vitamins, which are vitamins A, D, E and K. These vitamins need to be escorted by proteins that act as carriers in order to be distributed throughout your body, according to the "Making Sense of Vitamins and Minerals" article.
Excess amounts of fat-soluble vitamins are stored in your liver and fat tissue to be released as needed. Some of the fat-soluble vitamins are the types of vitamins that help your immune system, which is needed to fight off invading bacteria and viruses.
Fat-soluble vitamins keep your eyes, lungs, digestive tract, nervous system and bones healthy. Taking a more detailed focus on the fat-soluble vitamins and their functions can give you an idea of how necessary they are to maintain your overall health.
Due to the ability of fat-soluble vitamins to be stored in your body, toxic levels can result from a build up. Janet Renee has over a decade of experience as a registered dietitian. Renee attended the University of California, Berkeley and holds an M. Gord Kerr. Gordon Kerr has worked in the health care industry for the past 15 years. With his passion for a healthy lifestyle and the desire to help others benefit from proper nutrition and natural remedies, Gordon accepted the international position with CARICOM Regional Food and Nutrition in the Caribbean and moved to Barbados.
As well as educating the under-nourished people in the region, Gordon formulated dietary plans to help manage medical conditions including chronic nutrition-related diseases, such as diabetes and hypertension. Now retired, Gord enjoys a quiet life on a small island in the Gulf Islands of B. Amount of Vitamins You Need. Vitamin A — milligrams for men; milligrams for women Vitamin E — 15 milligrams Vitamin D — international units Vitamin C — 90 milligrams for men; 75 milligrams for women Thiamin B1 — 1.
The above vitamins list is grouped into two types — water-soluble and fat-soluble vitamins. Water-Soluble Vitamins. Thiamin — essential for energy metabolism to assist with the growth, development and functioning of cells in your body. In addition to fortified foods, the best natural food sources of thiamin are from whole grains and meat, especially pork. Riboflavin — helps break down the proteins, fats and carbohydrates from food to supply energy to your organs.
Riboflavin helps your body absorb nutrients needed to maintain tissue. Good food sources of vitamin B2 include eggs, organ meats, lean meats and milk. Niacin — is also used by your body to turn food into energy. Niacin helps maintain the health of your skin, brain, spinal cord, sensory organs and gastrointestinal system. Foods rich in niacin include yeast, milk, meat and cereal grains. Pantothenic acid — important for digesting fat in your body.
Although almost all plant and animal foods contain pantothenic acid, some of the best sources of the vitamin are from meat, including organ meat, whole grains, some vegetables and fortified breakfast cereals.
Vitamin B6 — contains coenzymes that help break down macronutrients for use in your body to support your immune system and brain health. An adequate blood level of vitamin B6 may be linked with a reduced risk of cancer, says the Harvard T.
Chan School of Public Health. In addition, vitamin B6 has been used to help relieve nausea during pregnancy. Top sources of vitamin B6 are beef liver, fish and fortified cereal foods. Vitamin B12 — needed for the formation of red blood cells and DNA. It also plays a key role in the function and development of your nervous system and brain. A lack of vitamin B12 can cause an increase in homocysteine levels, which are associated with a risk of heart disease.
Animal products, including fish, liver, red meat and dairy products, are the only natural source of vitamin B Biotin — helps metabolize carbohydrates, fats and proteins into energy required for many cellular functions. In addition, biotin is important for healthy hair, skin and nails.
High protein foods, such as meat, fish and eggs, contain biotin, says National Institutes of Health. Seeds, nuts and some vegetables are also a good source of the vitamin.
Folate is best known for its role in fetal growth and development, including the prevention of neural tube birth defects. The supplemental form of folate is folic acid, which is actually better absorbed than folate from food sources. In addition to fortified grain products, beef liver, vegetables and dark green leafy vegetables are among the best sources of vitamin B9. Warning Although water-soluble vitamins should be replenished in your body every few days, be aware of the small risk from consuming too much from supplements.
Fat-Soluble Vitamins. Vitamin A — helps with the formation and maintenance of bones and helps your organs, such as eyes, heart, lungs and kidneys, function properly. Some foods are fortified with vitamin A, but the best natural food sources come from organ meat, fish and green leafy vegetables, says the National Institutes of Health. Vitamin D — is best known for its role in maintaining strong bones. Vitamin D helps with the absorption of calcium from food and supplements. Your muscles need vitamin D to move and your nerves need it to carry messages from your brain to every cell in your body.
Besides getting vitamin D from the sun and from fortified foods, fatty fish are the best natural sources of vitamin D. Vitamin E — helps to widen blood vessels and keep blood from clotting. As an antioxidant, vitamin E may help protect you from diseases related to aging.
Your cells need vitamin E in order to interact with each other to carry out many important functions. The best sources to meet your vitamin E requirements are from vegetable oils, nuts and seeds, green leafy vegetables and fortified foods. Vitamin K — is needed for making proteins required by your bones and tissue. It is also responsible for the ability of blood to clot so you don't bleed too much. Green leafy vegetables and dark berries are among the best food choices for vitamin K. Warning Due to the ability of fat-soluble vitamins to be stored in your body, toxic levels can result from a build up.
MedlinePlus: "Vitamins" Health.
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