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List Of Vitamins And Functions Pdf

list of vitamins and functions pdf

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Vitamins and Minerals

Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, B 6 , B 12 , and folate. Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly.

By following the Dietary Guidelines , you will get enough of most of these vitamins from food. Like vitamins, minerals also help your body function. Minerals are elements that our bodies need to function that can be found on the earth and in foods. Some minerals, like iodine and fluoride, are only needed in very small quantities. Others, such as calcium, magnesium, and potassium, are needed in larger amounts.

As with vitamins, if you eat a varied diet , you will probably get enough of most minerals. It is usually better to get the nutrients you need from food, rather than a pill. Most older people can get all the nutrients they need from foods. He or she may recommend a vitamin or dietary supplement. If you do need to supplement your diet, look for a supplement that contains the vitamin or mineral you need without a lot of other unnecessary ingredients.

Read the label to make sure the dose is not too large. Avoid supplements with mega-doses. Your doctor or pharmacist can recommend brands that fit your needs. Sodium is another important mineral. Whenever you add salt to your food, you're adding sodium. We all need some sodium, but too much over time can lead to high blood pressure , which can raise your risk of having a heart attack or stroke. How much sodium is okay? People 51 and older should reduce their sodium intake to 2, mg each day.

That is about one teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get. If you make this change slowly, you will get used to the difference in taste.

Eating more fresh vegetables and fruit also helps — they are naturally low in sodium and provide more potassium. Get your sauce and dressing on the side and use only as much as you need for taste. Read about this topic in Spanish. Food and Drug Administration toll-free druginfo fda. Dietary Guidelines for Americans DietaryGuidelines usda.

NIA scientists and other experts review this content to ensure it is accurate and up to date. Vitamins and minerals are two of the main types of nutrients that your body needs to survive and stay healthy.

Find information on some of the essential vitamins recommended for older adults and how to get the recommended amount within your diet. If you are over age 70, you need at least 20 mcg IU , but not more than mcg 4, IU. If you are age 51—70, you need at least 15 mcg IU each day, but not more than mcg 4, IU. You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals. Vitamin B12 2.

You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin. Calcium Men age need 1, mg each day.

Men age 71 need 1, mg each day. Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss.

You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods. Magnesium mg each day. This mineral, generally, is found in foods containing dietary fiber, such as green leafy vegetables, whole grains, legumes, and nuts and seeds.

Breakfast cereals and other fortified foods often have added magnesium. Magnesium is also present in tap, mineral, or bottled drinking water. Potassium Men need 3, mg each day. Most women age 51 and older need 2, mg each day Many different fruits, vegetables, meats, and dairy foods contain potassium.

Foods high in potassium include dried apricots, lentils, and potatoes. Adults get a lot of their potassium from milk, coffee, tea, and other nonalcoholic beverages. Sodium Men 51 and older should reduce their sodium intake to 2, mg each day. That is about 1 teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. Women 51 and older should reduce their sodium intake to 2, mg each day.

Vitamin B6 Most men 51 and older should aim for 1. Most women 51 and older should aim for 1. Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruit other than citrus.

Most women 51 and older should aim for mcg RAE each day. Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes. Vitamin C Most men 51 and older should aim for 75 mg each day. Most women 51 and older should aim for 90 mg each day. Fruits and vegetables are some of the best sources of vitamin C.

Citrus fruits, tomatoes, and potatoes can be a large source of vitamin C. Vitamin E Most men age 51 and older should aim for 15 mg each day. Most women age 51 and older should aim for 15 mg each day. Vitamin E can be found in nuts like peanuts and almonds and can be found in vegetable oils, too. It can also be found in green vegetables, like broccoli and spinach. Vitamin B1 Thiamin Most men 51 and older should aim for 1.

You can find vitamin B1 in meat — especially pork — and fish. Vitamin B2 Riboflavin Most men 51 and older should aim for 1. You can find vitamin B2 in eggs and organ meat, such as liver and kidneys, and lean meat. You can also find it in green vegetables, like asparagus and broccoli.

Vitamin B3 Niacin Most men 51 and older should aim for 16 mg each day. Most women 51 and older should aim for 14 mg each day. Vitamin B3 can be found in some types of nuts, legumes, and grains. It can also be found in poultry, beef, and fish. Vitamin K Most men 51 and older should aim for mg each day. Most women should aim for 90 mg each day.

Vitamin K can be found in many foods including green leafy vegetables, like spinach and kale and in some fruits, such as blueberries and figs. It can also be found in cheese, eggs, and different meats. Folate Most men age 51 and older should aim for mcg DFE each day.

Most women age 51 and older should aim for mcg DFE each day. Folate can be found in vegetables and fruit, such as broccoli, brussel sprouts, spinach, and oranges. It can also be found in nuts, beans, and peas.

For More Information on Vitamins and Minerals. Related Articles. Men age need 1, mg each day. Many different fruits, vegetables, meats, and dairy foods contain potassium. Men 51 and older should reduce their sodium intake to 2, mg each day.

A complete guide to B vitamins

The tables below list the vitamins , what they do in the body their functions , and their sources in food. Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels. But niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits. Vitamin B6 at high levels over a long period of time has been shown to cause irreversible nerve damage. A balanced diet usually provides enough of these vitamins.

Vitamins help your body grow and work the way it should. There are 13 essential vitamins — vitamins A, C, D, E, K, and the B vitamins thiamine, riboflavin, niacin, pantothenic acid, biotin, B 6 , B 12 , and folate. Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. By following the Dietary Guidelines , you will get enough of most of these vitamins from food. Like vitamins, minerals also help your body function. Minerals are elements that our bodies need to function that can be found on the earth and in foods.

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 of each nutrient you need every day , and what types of food to 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 mg , micrograms mcg , or international units IU , depending on the nutrient. Unless specified, values represent those for adults ages 19 and older. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the 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.


PDF | The aim of this chapter is to summarize key literature findings names of vitamin E include tocopherols or tocotrienols (Gheorghe et al.


Listing of vitamins

The tables below list the vitamins , what they do in the body their functions , and their sources in food. Water-soluble vitamins travel freely through the body, and excess amounts usually are excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels.

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Vitamins: Their Functions and Sources

If you're like most kids, you've probably heard at least one parent say, "Don't forget to take your vitamin! Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop just like you should. When it comes to vitamins, each one has a special role to play. For example:.

Most are water-soluble, meaning they dissolve in water. In contrast, the fat-soluble vitamins are similar to oil and do not dissolve in water. Fat-soluble vitamins are most abundant in high-fat foods and are much better absorbed into your bloodstream when you eat them with fat. This article provides a comprehensive overview of the fat-soluble vitamins, their health benefits, functions and main dietary sources.

Vitamins are a group of substances that are needed for normal cell function, growth, and development. There are 13 essential vitamins. This means that these vitamins are required for the body to work properly.

A Harvard Health article. Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body. There is a fine line between getting enough of these nutrients which is healthy and getting too much which can end up harming you.

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Vitamins: Their Functions and Sources

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  1. Kai P.

    01.06.2021 at 20:53
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  2. Deidamia A.

    02.06.2021 at 21:02
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    The tables below list the vitamins , what they do in the body their functions , and their sources in food.

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