Excitement About Vitamins and Supplements – Livestrong.com
The list of vitamins and minerals listed below can offer you an understanding of how particular different kinds of minerals and vitamins operate in your body, how much of each nutrient you require every day, and what types of food to consume to make sure that you are getting a sufficient supply.
Advised amounts of different kinds of vitamins may be revealed in milligrams (mg), micrograms (mcg), or international units (IU), depending upon the nutrient. Unless defined, worths represent those for adults ages 19 and older. (vitamin A; consists of retinol, retinal, retinyl esters, and retinoic acid and are likewise described as “preformed” vitamin A.
Keeps tissues and skin healthy. Plays an important function in bone growth and in the immune system. Diets rich in the carotenoids alpha carotene and lycopene appear to lower lung cancer danger. Carotenoids function as anti-oxidants. Foods abundant in the carotenoids lutein and zeaxanthin might safeguard against cataracts M: 900 mcg (3,000 IU) W: 700 mcg (2,333 IU) Some supplements report vitamin A in worldwide systems (IU’s).
Large quantities of additional vitamin A (but not beta carotene) can be hazardous to bones. Regular 0 false false false EN-US X-NONE X-NONE (vitamin B1) Assists transform food into energy. Required for healthy skin, hair, muscles, and brain and is important for nerve function. M: 1.2 mg, W: 1.1 mg Not understood Pork chops, brown rice, ham, soymilk, watermelons, acorn squash Most nutritious foods have some thiamin.
Required for healthy skin, hair, blood, and brain M: 1.3 mg, W: 1.1 mg Not known Milk, eggs, yogurt, cheese, meats, green leafy veggies, entire and enriched grains and cereals. Most Americans get enough of this nutrient. (vitamin B3, nicotinic acid) Helps transform food into energy. Necessary for healthy skin, blood cells, brain, and nerve system M: 16 mg, W: 14 mg 35 mg Meat, poultry, fish, strengthened and whole grains, mushrooms, potatoes, peanut butter Niacin happens naturally in food and can also be made by your body from the amino acid tryptophan, with the assistance of B6.
