A Quick Guide - What Vitamins and Minerals to Take?
In this article
What are vitamins and minerals
Vitamins are essential nutrients necessary for the normal functioning of the body, which can not be synthesized in sufficient quantities in our body, so we must take them through food and / or dietary supplements. There are 13 of them, and they can be divided into two large groups; water soluble (B-complex vitamins i Vitamin C.) and fat soluble (A, D, E and K).
Water-soluble vitamins they are not stored in the body, but are excreted in the urine, so they need to be taken in daily. Fat-soluble vitamins they stay in the body longer and accumulate, so caution should be exercised as an overdose may occur.
Minerals are chemical elements necessary for the normal functioning of the organism. Each mineral has a specific action, and they are indispensable in many biochemical processes.
The task of vitamins and minerals
Vitamins
- Vitamin A - necessary for healthy eyesight and immunity, and for skin health
- Vitamin B1 (thiamine) - necessary in carbohydrate metabolism and energy production, support the nervous system
- Vitamin B2 (riboflavin) - antioxidant action, energy production from fats, proteins and carbohydrates
- Vitamin B3 (niacin) - can reduce the risk of cardiovascular disease, important in energy production, fat metabolism and insulin regulation
- Vitamin B5 (pantothenic acid) - essential for hormone production, immune system health and energy production
- Vitamin B6 (pyridoxine) - to support the metabolism of proteins, fats and glucose, and the synthesis of neurotransmitters
- Vitamin B7 (Vitamin X, biotin) - needed for metabolism as well as healthy skin, hair and nails
- Vitamin B9 (folic acid) - essential for cell formation, and support the nervous system
- Vitamin B12 (cobalamin) - necessary for the production of healthy red blood cells and the normal functioning of the nervous system
- Vitamin C - strong antioxidant, support the immune system, key to connective tissue production and collagen production, improves iron absorption
- Vitamin D - Helps absorb calcium, essential for bone health, and optimal immune function
- Vitamin E - protects against free radicals, strengthens the immune system, maintains health: skin, vascular, neurological and reproductive systems
- vitamin K - An important role in blood clotting, maintaining bone health and preventing calcification of blood vessels
Minerals
- Calcium - It is necessary for healthy bones, cell signaling, muscle contraction and blood clotting
- Magnesium - relaxes muscles, maintains a stable heart rhythm, normal function of nerves and muscles and stimulates metabolism, important for bone health
- Read why the recommended daily intake of magnesium covers only the minimum.
- Iron - Participates in the transport of oxygen in the body, cell growth and division, and in many biochemical processes
- Selenium - antioxidant action, synthesis of the active form of thyroid hormones, regulation of the cell cycle, contributes to maintaining the health of the skin, hair and nails, beneficial effect on the immune system, contributes to normal spermatogenesis
- Cink - necessary in the process of growth and development, immune response, neurological function, reproduction, contributes to maintaining the health of skin, hair and nails
- Chrome - keeps blood glucose levels stable
- Copper - contributes to normal energy production metabolism, normal function of the immune and nervous system, normal hair and skin pigmentation, and protection of cells from oxidative stress
- Potassium - needed to regulate water balance, acid-base balance, blood pressure and neuromuscular functions
Recommended daily intake and sources
| VITAMINS | Measure | Recommended daily entry for adults | Sources |
|---|---|---|---|
| Vitamin A | mcg | 800 | sweet potatoes, carrots, pumpkin, apricots, peaches, mangoes, spinach, kale, animal liver, fish liver oil, fish, eggs, milk and dairy products |
| Vitamin D | mcg | 5 | orange juice, cereal flakes fish oil, sardines, salmon, tuna, butter, liver, egg yolk, mushrooms, milk and dairy products |
| Vitamin E | mg | 12 | wheat germ oil, palm and castor oil, flax and sunflower seeds, nuts, asparagus, broccoli, tomatoes, fruits (avocado, papaya, kiwi, blackberry) and green leafy vegetables (spinach, kale, chard) |
| vitamin K | mcg | 75 | green leafy vegetables, mustard, beets, cauliflower, broccoli, cabbage, asparagus, legumes, green tea, carrots, avocados, kiwis, grapefruit |
| Vitamin B1 (thiamine) | mg | 1,1 | wheat germ, peanuts, meat brewer's yeast, legumes, nuts and whole grain products |
| Vitamin B2 (riboflavin) | mg | 1,4 | dairy products, eggs, fish and green leafy vegetables, tomatoes, beans, nuts, brewer's yeast, whole grains, wheat germ, soy, mushrooms and bananas |
| Vitamin B6 (pyridoxine) | mg | 1,4 | chickpeas, fish, beef liver, poultry, bananas, yeast, soy, sunflower seeds, whole grains, nuts and legumes |
| Vitamin B12 (cobalamin) | mcg | 2,5 | meat, beef liver, fish, shrimp, shellfish, milk, eggs |
| Niacin (Vitamin B3) | mcg | 16 | meat, offal, fish, brewer's yeast, milk, eggs, peanuts, legumes, nuts, whole grain products, mushrooms |
| Pantothenic acid (vitamin B5) | mg | 6 | beef liver, brewer's yeast, fish, eggs, cereals, sunflower seeds, mushrooms, turkey, cauliflower, lentils, broccoli and asparagus |
| Folic acid (vitamin B9) | mcg | 200 | legumes, dark green leafy vegetables, fruits, nuts, dairy products, Brussels sprouts, brewer's yeast, beef liver, wheat germ |
| Biotin (vitamin H) | mcg | 50 | mushrooms, bananas, peanuts, yeast, offal, egg yolk, chicken, fish, nuts, mushrooms, royal jelly |
| Vitamin C (ascorbic acid) | mg | 80 | citrus fruits, peppers, kiwis, broccoli, Brussels sprouts, melons, strawberries, tomato, pomegranate, cherry, black currant, cabbage, potatoes, Brussels sprouts, beets |
| MINERALS | Measure | Recommended daily entry for adults | Sources |
|---|---|---|---|
| Calcium (Ca) | mg | 800 | dairy products, dark leafy vegetables, legumes, nuts |
| Magnesium (Mg) | mg | 375 | wheat germ, dark leafy vegetables, whole grains, nuts, legumes, potatoes, seafood, raisins and bananas |
| Iron (Fe) | mg | 14 | red meat, fish, poultry, lentils, beans, chicken liver |
| Copper (Cu) | mg | 1 | offal, seafood, nuts, seeds, whole grains, dark chocolate, legumes, cherries, dried fruit (especially plums), milk, green tea, chicken, potatoes |
| Zinc (Zn) | mg | 10 | nuts and various seeds (walnut, pumpkin seeds), brewer's yeast, whole grains, oats, poultry, legumes |
| Potassium (K) | mg | 2000 | bananas, plums, green leafy vegetables, tomatoes, beets, dairy products, beans, nuts |
| Selenium (Se) | mcg | 55 | meat, seafood, offal, milk, fresh and hard cheeses, eggs |
| Chrome (Cr) | mcg | 40 | meat, brewer's yeast, whole grains and spices, fruit juices |
Should I take vitamins and minerals?
Pregnancy - The need for vitamins is increased during pregnancy B6, B12 and folic acid, and their deficiency may adversely affect the developing fetus. Folic acid it can reduce the risk of a number of birth defects, such as neural tube damage, and can also prevent low birth weight. For the first trimester, the intake of folic acid, vitamin B12 and zinc, and during the second and third trimesters intake of iron, calcium and magnesium. Omega-3 fatty acids, dietary fiber and probiotics are also important for maintaining a healthy pregnancy.
Children - For children, a varied and balanced diet is the best way to provide the necessary vitamins and minerals. However, sometimes it is necessary to resort to some dietary supplements: when avoiding food, allergies and chronic diseases, during periods of infection, colds and flu.
Special diets - There is a possibility that strict vegetarians and vegans will need extra vitamin B12. With such a diet, it is also important to provide enough zinc, vitamin D, calcium and iron. If dairy products, eggs, fish or meat are not consumed, it is possible that there will be a lack of vitamin A.
Older age - In the elderly population there is often a poor supply and vitamin D deficiency, whose deficiency has an impact on increased bone resorption and consequent loss of bone mass. It can also occur and vitamin deficiency B1, B6, B12 te folic acid, which also reduce the risk of Alzheimer 's disease and other cognitive impairments and cardiovascular diseases. Older women may consider taking calcium supplements to prevent the likelihood of developing osteoporosis.
Others - Dietary supplements should by no means be a substitute for a healthy, varied and balanced diet. However, they can be taken as prevention of certain diseases or due to nutrient deficiencies caused by insufficient quality and balanced diet and lifestyle. These are the most common conditions of weakened immunity, frequent infections, decreased appetite, poor skin, hair and nail quality, muscle cramps, anemia, exhaustion, depression and others. Always seek the advice of a doctor or pharmacist.
