Sunday 23 February 2014

Vitamins

Vitamins are organic materials produced by plants or animals.  There are 13 vitamins that are considered essential the bodily function. They are:

Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Pantothenic acid
Biotin
Vitamin B6
Vitamin B12
Folate (folic acid)

Vitamins fall into two categories - fat-soluble and water-soluble vitamins. Examples of fat-soluble vitamins are: A, D, E, and K. All the other vitamins in the above list are water-soluble. After the body consumes the daily requirement of fat-soluble vitamins any excess is stored in the fatty tissues of the body. The body will consume the stored vitamins when our intake of vitamins falls short of the daily requirements. In the case of water-soluble vitamins any excess over our daily requirement is disposed out of the body through urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years and used when there is a need for it. It is important to remember this distinction in order to keep our consumption of fat-soluble vitamins within limits.

Each of the above vitamins performs an important function in maintaining our body health.

Vitamin A

Vitamin A is needed for maintaining healthy teeth, bones, soft tissue, mucus membranes and skin.

Recommended Dietary Reference Intake (DRI) for Vitamin A is as follows.

Micro Grams of Vitamin A needed each day according to age group

Children ages       1 – 3 210
Children ages       4 – 8    275
Girls ages             9 – 13 420
Boys ages            9 – 13        445
Girls ages            14 – 18 485
Boys ages           14 – 18 630
Female ages        19 – 70+ 500
Male ages           19 – 70+ 625
Pregnant ages     14 - 18 530
Pregnant ages     19 - 50 550
Lactating ages    14 - 18 885
Lactating ages    19 - 50     900

Kale
Kale
This vitamin is found in dark-coloured fruits (apricot, tomato,mango) and leafy vegetables, egg yolk, milk and dairy products (cheese, yogurt, butter, and cream). Beef and fish also provide this vitamin to our system.

Vitamin B1 

Another name for this vitamin is thiamine. It helps the body cells change carbohydrates into energy. Consuming adequate amount of carbohydrates is essential  throughout pregnancy and breast-feeding. Vitamin B1 is also essential for proper heart function and good nerve cells.

Recommended Dietary Recommended Intake (DRI) for Vitamin B1 is as follows.
Milligrams of Vitamin B1 needed each day according to age group

Children ages      1 – 3          0.4
Children ages      4 – 8 0.5
Children ages      9 – 13 0.7
Girls ages           14 – 18       0.9
Boys ages          14 – 18 1
Female ages       19 – 70+  0.9
Male ages          19 – 70+ 1
Pregnant ages    14 - 18 1.2
Pregnant ages    19 - 50 1.2
Lactating ages   14 - 18 1.2
Lactating ages   19 - 50 1.2

Dried milk
Egg
Enriched bread and flour
Lean meats
Legumes (dried beans)
Nuts and seeds
Organ meats
Peas
Whole grains

Vitamin B2 

This vitamin is also known as riboflavin. This vitamin is vital for body growth and the making of red blood cells.
Almonds
Almond

Recommended Dietary Reference Intake (DRI) for Vitamin B2 is as follows.
Milligrams of Vitamin B2 needed each day according to age group

Children ages       1 – 3        0.4
Children ages       4 – 8        0.5
Children ages       9 – 13 0.8
Girls ages           14 – 18 0.9
Boys ages          14 – 18  1.1
Female ages      19 – 70+   0.9
Male ages         19 – 70 1.1
Male ages                70+   1
Pregnant ages    14 - 18 1.2
Pregnant ages    19 - 50 1.2
Lactating ages   14 - 18 1.3
Lactating ages   19 - 50 1.3

Vitamin B2 is found in cheese, almonds, beef, lamb, oily fish, egg, pork, mushroom, sesame seeds and spinach.

Vitamin B3 

Another name for this vitamin is niacin. It helps sustain healthy skin and nerves. This vitamin helps in lowering of bad cholesterol.

Recommended Dietary Reference Intake (DRI) for Vitamin B3 is as follows.
Milligrams of Vitamin B3 needed each day according to age group


Children ages       1 – 3         5
Children ages       4 – 8         6
Children ages       9 – 13 9
Girls ages           14 – 18   11
Boys ages          14 – 18      12                                                                                                                                                        
Female ages       19 – 70+ 11
Male ages          19 – 70 12
Male ages                  70+ 12
Pregnant ages    14 - 18 14
Pregnant ages    19 - 50 14
Lactating ages   14 - 18       13
Lactating ages   9 - 50 13

Avocado
Avocado

The sources of this vitamin are: avocado, eggs, enriched breads and fortified cereals, fish (tuna and salt-water fish), lean meats. Legumes, poultry, potato and nuts

Vitamin B6

Another name for vitamin B6 is pyridoxine. It helps in the creation of red blood cells and promotes brain function. It also plays a vital part in the digestion of proteins in the body. Eating larger amounts of protein may reduce vitamin B6 levels in the body.

Recommended Dietary Reference Intake (DRI) for Vitamin B6 is as follows.
Milligrams of Vitamin B6 needed each day according to age group

Children ages      1 – 3 0.4
Children ages      4 – 8 0.5
Children ages      9 – 13       0.8
Girls ages          14 – 18 1
Boys ages         14 – 18 1.1
Female ages     19 – 50 1.1
Male ages        19 – 50 1.1
Female ages     51 – 70+ 1.3
Male ages        51 - 70       1.4
Male ages               70+     1
Pregnant ages   14 - 18 1.6
Pregnant ages  19 - 50 1.6
Lactating ages 14 - 18 1.7
Lactating ages 19 - 50       1.7

The sources of this vitamin are: avocado, banana, legumes (dried beans), meat, nuts, poultry, whole grains.
Banana

Vitamin B12

Vitamin B12 is necessary for metabolism like the other B vitamins. Vitamin B12 also assists in the formation of red blood cells and the maintenance the central nervous system.

Recommended Dietary Reference Intake (DRI) for Vitamin B12 is as follows.
Milligrams of Vitamin B12 needed each day according to age group

Children ages      1 – 3 0           .7
Children ages      4 – 8 1
Children ages      9 – 13           1.5
Girls ages          14 – 18           2
Boys ages         14 – 18 2
Female ages     19 – 70+         2
Male ages        19 – 70+ 2
Pregnant ages  14 - 18           2.2
Pregnant ages  19 - 50 2.2
Lactating ages 14 - 18            2.4
Lactating ages 19 - 50            2.4

The sources of this vitamin are: meat, eggs, soymilk, milk and milk products, liver and kidney, poultry, shellfish.
Eggs
Eggs

Biotin

Biotin helps in the metabolism of proteins and carbohydrates, and aids in the production of hormones and cholesterol.

Recommended Dietary Reference Intake (DRI) for Biotin is as follows.
Micrograms of Vitamin Biotin needed each day according to age group

Infants            1 – 6 months          5
Infants            7 – 12 months 6
Children ages     1 – 3 8
Children ages     4 – 8 12
Children ages     9 – 13 20
Girls ages        14 – 18                   25
Boys ages       14 – 18 25

chocolate

Female ages    19 – 70+ 30
Male ages       19 – 70+ 30
Pregnant ages  14 - 18            30
Pregnant ages  19 - 50            30
Lactating ages 14 - 18 35
Lactating ages 19 - 50 35

The sources of this vitamin are: chocolate, cereal, egg yolk, legumes, milk, nuts, liver, kidney, pork, and yeast.

Vitamin C

It is also known as ascorbic acid. This vitamin is an antioxidant that helps in maintaining healthy teeth and gums. It helps the body to absorb iron and develop healthy tissue. It also contributes to wound healing.

Recommended Dietary Reference Intake (DRI) for Vitamin C is as follows.
Milligrams of Vitamin C needed each day according to age group are:


Children ages    1 – 3 13
Children ages    4 – 8 22
Children ages    9 – 13           39
Girls                14 – 18 56
Boys ages        14 – 18           63
Female ages    19 – 50            60
Male ages       19 – 50 75
Female ages    51 – 70+          60
Male ages       51 - 70             75
Male ages              70+           75
Pregnant ages  14 - 18            66
Pregnant ages  19 - 50 70
Lactating ages 14 - 18           100
Lactating ages 19 - 50 100
Broccoli
Broccoli

The sources of this vitamin are: broccoli, Brussels sprouts, cabbage, cauliflower, citrus fruits, potatoes, spinach, strawberries, tomato juice, and tomatoes

Vitamin D

Vitamin D is made by the body from the sun light. That is why it is called the "sunshine vitamin."  The body's requirement of vitamin D is given by ten to fifteen minutes of sunshine thrice weekly. People living in sunny places only will make adequate amount of vitamin D. Vitamin D from food sources alone is not adequate to fulfil the bodily requirement. Vitamin D plays a key function in the absorption of calcium in the body. Calcium is important for healthy teeth and bones. This vitamin also assists sustaining proper blood levels of calcium and phosphorus.

Recommended Dietary Reference Intake (DRI) for Vitamin D is 10 Micrograms per day.   This applies for all from infants of 1 month or more and adults up to 70 and more.

Our body gets this vitamin from fish (fatty fish such as salmon, mackerel, herring, and orange roughy), fish liver oils (cod's liver oil), cereals and milk and dairy products (cheese, yogurt, butter, and cream).
Salmon
Salmon

Vitamin E 

It is also known as tocopherol. It is an antioxidant. It helps in the formation of red blood cells. It also helps the body use up vitamin K.3

Recommended Dietary Reference Intake (DRI) for Vitamin E is as follows.
Milligrams of Vitamin E needed each day according to age group are:

Children ages  1 – 3       5
Children ages   4 – 8      6
Children ages  9 – 13     9
Girls ages      14 – 18 12
Boys ages     14 – 18 12
Female ages  19 – 50 12
Male ages     19 – 50   12
Female ages  51 – 70+ 12        
Papaya
Male ages     51 - 70 12
Male ages     70+  12
Pregnant ages  14 - 18 12
Pregnant ages  19 - 50 12
Lactating ages 14 - 18   16
Lactating ages 19 - 50 16

This vitamin is found in:
Fruits such as avocado, papaya and mango,
Vegetables (dark green) such as spinach, broccoli, asparagus, turnip greens,
Fats like margarine (made from safflower, corn, and sunflower oil) and oils (safflower, corn, and sunflower)
Seeds and nuts
Wheat germ and wheat germ oil

Folate

It is also known as folic acid. Folate works with vitamin B12 to help form red blood cells. It is required for the manufacture of DNA, which regulates tissue growth and functioning of the cells. Pregnant women should take adequate amount of folate. Low levels of folate are linked to birth defects such as spina bifida. Folic acid is used in fortifying many foods.

Recommended Dietary Reference Intake (DRI) for Folate is as follows.
Micrograms of Folate needed each day according to age group are:

Age group μg
Children ages  1 – 3 120
Children ages  4 – 8 160
Children ages  9 – 13         250
Girls ages      14 – 18         330
Boys ages      14 – 18 330
asparagus

Female ages  19 – 50     320
Male ages     19 – 50         320
Female ages  51 – 70+ 320
Male ages     51 - 70 320
Male ages          70+         320
Pregnant ages    14 - 18 520
Pregnant ages    19 - 50 520
Lactating ages   14 - 18 450
Lactating ages   19 - 50   450


Asparagus and broccoli, beets, brewer's yeast, dried beans (cooked pinto, navy, kidney, and lima), cereals, green, leafy vegetables (spinach and romaine lettuce), lentils
oranges and orange juice, peanut butter, wheat germ

Vitamin K 

This is not considered as an essential vitamin, but it is essential blood coagulation. Vitamin K is important for healthy bone structure. Men require 70-80 mcg of this vitamin daily and women 60-65 mcg.
cauliflower

The sources of this vitamin are:
Cabbage
Cauliflower                                                                            
Cereals
Dark green vegetables (broccoli, Brussels sprouts, asparagus)
Dark leafy vegetables (spinach, kale, collards, turnip greens)
Fish, liver, beef, eggs

Pantothenic acid 

Pantothenic acid is needed in food metabolism and making of hormones.
Daily requirement is 5 mg.
Pantothenic acid is found in the following foods:
Avocado
Broccoli, kale, and other vegetables in the cabbage family
Eggs                                                                              

sweet potatoes
Legumes and lentils
Milk
Mushroom
Organ meats
Poultry
White and sweet potatoes
Whole-grain cereals

Choline
The daily requirement of this vitamin is 550 mg for men and 425 mg for women.

References
Office of Dietary Supplements, National Institutes of Health
Mediline Plus
Food and Nutrition Board, Institute of Medicine, National Academies

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