Vitamin and Minerals In Hindi|| Vitamin and minerals List functions.||Vitamin and minerals in Food.|| What are Micronutrients? Types Of Micronutrients?
Vitamins and Minerals
Vitamins and minerals are essential substances that our bodies need to develop and function normally. The known vitamins include A, C, D, E, and K, and the B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxal (B6), cobalamin (B12), biotin, and folate/folic acid. A number of minerals are essential for health: calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium. The Dietary Guidelines for Americans 2015-2020 recommends that people should aim to meet their nutrient requirements through a healthy eating pattern that includes nutrient-dense forms of foods.
How many minerals do you need in a day?
The amount of minerals we need is actually very small – much smaller than the amounts of carbohydrates, protein, and fats required for a healthy diet. Most adults need about 1,000 milligrams of calcium per day (IOM 2011), but only about 10 to 15 milligrams of iron and zinc per day
Table: RDAs and ULs for Vitamins and Minerals
Vitamin
Recommended Dietary Allowance (RDA) or Adequate Intake (AI) Nutrients with AIs .
Vitamin B6
Men age 19-50: 1.3 mg/day Men age 51 up:1.7 mg/day Women age 19-50: 1.3 mg/day Women age 51 up: 1.5 mg/day
Vitamin C
Men: 90 mg/day Women: 75 mg/day
Vitamin A
The recommended daily allowance (RDA) for vitamin A is 900 mcg and 700 mcg per day for men and women, respectively — which can be easily reached by following a whole-foods diet
Can you take too many vitamins a day?
Getting Too Much of Vitamins And Minerals. … But routinely getting an overload of vitamins and minerals can hurt you. Too much vitamin C or zinc could cause nausea, diarrhea, and stomach cramps. Too much selenium could lead to hair loss, gastrointestinal upset, fatigue, and mild nerve damage.
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