Vitamins and Minerals

Increase Your Vitamin and Minerals IQ

We all need a certain amount of vitamins and minerals in order for our bodies to develop and grow in a normal manner. These essential agents are used in many different ways and are necessary for a happy and vibrant life. Our bodies use vitamins and minerals to create strong bones, circulate our blood safely and to keep all of our internal organs functioning at peak capacity.

It is up to a department of the National Institute of Health (NIH) to define vitamins and to let consumers know how much of all vitamins and mineral are recommended on a daily basis. The NIH has quantified vitamin and minerals as well, as a specific nutrient that is required by the human body to function and stay healthy. At this time, there are exactly 13 vitamins that we need according to scientific research.

Our Daily 13 of Vitamins and Minerals Here are the types of Vitamins that our bodies require:Vitamin A � B �the B vitamins come in several different types:

o B1 - Thiamin

o B2 - Riboflavin

o B3 - Niacin

o B6

o B12

o Biotin

o Pantothenic Acid

o Folate:� C � D � E � K

Fat Soluble Vitamins There are some vitamins that are fat-soluble, which means that your body can store the excess until your body needs them. The liver is one of the areas where these vitamins can be stored. A, D, E and K are all stored in the body if we take too many of them. Because these vitamins can accumulate over time, it is very important to monitor the amount of these 4 nutrients that you are adding to your diet.

Water Soluble Vitamins Other vitamins, like B and C, are easily discarded by our bodies if we take too many. These water-soluble vitamins can be flushed out of your body quickly by your body's natural elimination system. Your body will keep what it needs and discard the rest. This is why no one is very concerned if you eat a lot of oranges in a day, or whether you add several 500 mg. doses of additional Vitamin C to your diet. If you do not need any additional nutrients of this source, it will be eliminated from your system

Do We Get Enough Vitamins and Minerals in our normal Diets?

People will often ask if you can get all of the nutrients and vitamins from your food, or if daily vitamins and minerals is a good idea? Most people who eat a healthy diet may not need to take vitamins. However if you are not eating a variety of good, healthy foods then you might benefit from a daily vitamin supplement. Menstruating or pregnant women, athletes, young children, vegetarians, vegans and some other individuals are often advised to add vitamins and minerals to their diets. People who are eating diets that include whole grains, protein, nuts, dairy products, and fruits should have all of the nutrients that they need, therefore getting all the required vitamins and minerals.

Lack of Nutrients can Create Problems. Because many vitamins and minerals have certain jobs to perform in the body you can develop certain symptoms, illnesses, or health problems if you have a vitamin deficiency. In the past too little Vitamin D could lead to bone problems like rickets, or soft bones. Vitamin C will keep you from getting scurvy and it may be useful in keeping your immune system level functioning at full strength. Too little Vitamin A can make you have dry hair and create vision problems. Women who have too little Folate early in pregnancy have a greater risk of delivering a child with Spina Bifida. If you do not have adequate levels of Vitamin K, you could have problems with bruising and your blood will clot more slowly than normal.

Mineral InformationMinerals differ from vitamins because these are substances that are not organic. These are also needed for normal health. Even minerals are found in some foods, but sometimes we may still need to add an extra bit of these to our regular diets. Our bodies use these minerals to do important processes like maintaining your heart rate, building stronger bones, and in the production and regulation of hormones. Vitamins and minerals are both different in the way they perform.

Macro and Trace MineralsScientists have divided the minerals into two categories: macro-minerals and the trace minerals. The macro-minerals are those that your body needs in slightly larger amounts. These are substances like sodium, chloride, potassium, sulfur, and magnesium. Just a minute amount of trace minerals is enough to keep a normal person healthy. Copper, manganese, iron, iodine, zinc, and selenium are some trace elements.

Vitamin A:

Benefits: healthy skin and hair, good eyesight and healthy body growthFound in fortified cereals, green, leafy vegetables, root vegetables, carrots, some fruits

Name: Vitamin B1 (Thiamin)

Benefits: healthy nervous system and provides us with energy and metabolism needsFound in Thiamin fortified foods and wheat and grains; brown rice, beans, and some nuts

Name: Vitamin B2 (Riboflavin)

Benefits: energy; body tissue development and repairFound in: nuts (especially almonds), dairy products, dark green vegetables and fortified grains

Name: Vitamin B3 (Niacin)

Benefits: helps our bodies break down food for energyFound in Niacin fortified cereals, lean meats, fish, peanuts, and peanut products

Name: Vitamin B6

Benefits: keeps the brain functioning well, gives us energy, and helps with protein building by the body Food Sources: poultry, fish, eggs, pork, beef, vegetables, bananas, and cereals

Name: Vitamin B12

Benefits: promotes healthy development, provides energy, and helps our body develop red blood cellsFood Sources: meat, fish, dairy products, and cereals

Name: Folate (folic acid)

Benefits: can help prevent birth defects if taken properly Found in: dry beans, peas, peanuts, oranges, dark green vegetables, Folate enriched foods

Name: Pantothenic Acid

Benefits: energy Found in: beans, lean meats, poultry products and seafood

Name: Biotin

Benefits: energy Found in: egg yolks and liver

Name: Vitamin C

Benefits: good oral health, iron absorption and a healthier bladderFood in: sweet potatoes, liver, all dairy products, fruits, and vegetables

Name: Vitamin D

Benefits: strong bones and teethFood Sources: Vitamin D fortified cereal and milk products; fatty fish

Name: Vitamin E

Benefits: protects cells, healthier skin, improved circulationFound in: healthy vegetable oils, seafood, nuts

Name: Vitamin K

Benefits: clots blood, builds protein, helps regulate body calcium levelFound in: green leafy vegetables, soybeans

MineralsName: Calcium

Benefits: strong bones and teeth, helps regulate heartbeat Found in dairy products; calcium fortified foods and juices; and calcium fortified soy milks and tofu products

Name: Chromium

Benefits: only (chromium 3) variety can be used by humans, this helps regulate the production of insulin in the body

Found in: we should all have enough chromium in our daily diet because only a tiny amount is needed. If additional Chromium 3 is required a daily supplement of 50-200 mcg will be adequate but some doctors will prescribe more.

Name: Copper

Benefits: this helps in many body functions such as growth and development of connective tissue, bone, and nerve tissue. A deficiency can create nerve, muscle, or connective tissue ailments.Found in: everything we eat

Name: Magnesium

Benefits: normal muscle activity, steady heart rhythm, healthy immune system, strong bones Found in: green vegetables, legumes, nuts and whole wheat bread

Name: Iron

Found in: organ meats,Benefits: helps red blood cells carry oxygen to different parts of the bodyFound in organ meats like liver and kidneys; also found in beans and green vegetables

Name: Potassium

Benefits: helps with muscle contraction and balances fluids in body's cellsFound in: fruits, vegetables and dairy products

Name: Selenium

Benefits: thyroid function, immune system Found in: vegetables, meats, seafood and nuts

Name: Zinc

Benefits: helps in normal growth and with eyes, bones, skin, hair and nailsFound in: pork, turkey, beef, oysters, soybeans

Understanding your Vitamins and Minerals Dosages

When you look at the labels on vitamins and minerals, you will see either RDA or DV and then an amount for each specific ingredient. The RDA tells you the daily amount recommended of the particular vitamin or mineral and the DV tells you how the amount of that RDA is in one of the pills in the bottle. You may also see a DRI, which refers to a daily reference intake amount that is recommended for a few substances. The Food and Drug Administration regulates our country's vitamin and supplement industry. Do not confuse dietary or herbal supplements with vitamin and mineral products because they are very different.

Here is a reference chart that contains information on recommended doses of vitamins and minerals that humans can benefit from taking.

Vitamin and Minerals Dietary Reference Intakes (DRI) Recommended Dietary Allowances (RDA) Safe and Adequate Range:

Vitamin A Men: 1000 mcg

Women: 800 mcg

Vitamin D 5 - 10 mcg

Vitamin E Men: 10 mg

Women: 8 mg

Vitamin K Men: 70-80 mcg

Women: 60-65 mcg

Vitamin C Men: 90 mg

Women: 75 mg

Thiamin (B1) Men: 1.2 - 1.5 mg

Women: 1-1.1 mg

Riboflavin (B2) Men: 1.3 mg

Women: 1.1 mg

Niacin (B3) Men: 16 mg

Women: 14 mg

Pantothenic Acid 5 mg

Vitamin B6 1.3 - 1.7 mg

Folic Acid/Folate 400 mcg

Vitamin B12 2.4 mcg

Biotin (30 mcg)

Calcium 1000 - 1200 mg

Chloride (750 mg)

Magnesium Men: 400-420 mg

Women:310-320 mg

Phosphorus 700 mg

Potassium (2000 mg)

Sodium (200 - 500 mg)

Sulfur (100 mg)

Chromium 50 - 200 mcg

Copper 1.5 - 3.0 mg

Iron 10 - 15 mg

Manganese 2.5 - 5.0 mg

Selenium Men: 70 mcg

Women: 55 mcg

Zinc Men: 15 mg

Women: 12 mg

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