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ABCs of vitamins and How much do you need every day?

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Vitamins and minerals are substances that the human body need in order to operate normally and remain healthy. The majority of individuals may get all of the nutrients they need via a diverse and balanced diet.

However, some individuals may need additional supplements to prevent vitamin shortage for health or other reasons.

But, how critical are various vitamins and how much of each do you need every day?

Vitamin A

Vitamin A belongs to fat-soluble retinoids family that includes retinol, retinal, and retinyl esters.

It performs a variety of critical tasks, including assisting the body’s natural defence against sickness and infection by increasing the immune system’s effectiveness.

Vitamin A also aids in the functioning of your eyesight in low light and maintains the health of your skin and the lining of certain areas of your body.

Vitamin A is found in dairy products, eggs, fatty fish, fortified low-fat spreads, milk and yoghurt, as well as liver and liver products.

Adults between 19 to 64 need 700µg of vitamin A a day, while women need 600µg a day.

B vitamins

Vitamin B family includes B1, B2, B3, B6, B7, B12, pantothenic acid, folate, and folic acid.

Vitamin B1 assists the body in breaking down and releasing energy from meals; it also aids in the maintenance of a healthy neurological system.

One milligramme per day for men and 0.8 milligrammes per day for women is recommended by doctors.

Vitamin B2 (Riboflavin) helps to maintain your skin, eyes and nervous system healthy.

It also helps the body release energy from food.

An adult male requires 1.3 mg per day, whereas a woman requires 1.1 mg per day.

Vitamin B3 (a.k.a. Niacin) assists the body in converting food into energy and maintains the health of the neurological system and skin.

Every day you need is 16.5mg a day for men and 13.2mg a day for women.

Vitamin B6 also known as Pyridoxine helps the body use and store energy from protein and carbohydrates in food.

Vitamin B6 also aids in the formation of haemoglobin in the body. Men need 1.4mg daily, while women require 1.2mg daily.

Vitamin B7, commonly known as Biotin, assists the body in producing fatty acids.

The vitamin is produced by bacteria found in your gut, and it is unknown if you need extra biotin.

Vitamin B12 is necessary for the production of red blood cells and the maintenance of a healthy nervous system.

Additionally, it aids in the release of energy from meals.

Adults need 1.5mg a day of vitamin B12.

Pantothenic acid helps the body to release energy from food and there is no advised amount set.

Folate is also known as vitamin B9 and a lack of it can lead to folate deficiency anaemia.

Adults need 200mg of folate a day.

Vitamin C

Vitamin C performs a variety of critical tasks, including assisting your body in protecting cells and maintaining your health.

Additionally, It helps you maintain good skin, blood vessels, bones and cartilage – and helping to heal wounds.

Many fruits and vegetables contain vitamin C, including citrus fruits, peppers, strawberries, blackcurrants, broccoli, brussel sprouts, and potatoes.

Adults aged 19 to 64 need 40mg of vitamin C a day.

Vitamin D

Vitamin D is important because it helps you to maintain calcium and phosphate levels in the body.

These nutrients are required to maintain the health of the bones, teeth, and muscles.

Between October and early March, you should take 10mcg (400 IU) of vitamin D daily to maintain your bones and muscles healthy.

Vitamin E

Vitamin E contributes to keeping up skin and eyes healthy.

Additionally, it aids in the strengthening of your body’s natural defences against sickness and infection.

Vitamin E is a fat-soluble vitamin that is found in plant oils, nuts, seeds, and wheat germ.

Men require 4mg of vitamin E daily, while women require 3mg.

Vitamin K

Vitamin K is required by the body to aid in blood clotting and wound healing.

Green leafy vegetables, vegetable oils, and cereal grains all contain it.

An adult requires about one milligramme of vitamin K per kilogramme of body weight each day.

Calcium

Calcium helps build bones and keep teeth healthy.

This nutrient also helps regulate muscle contractions and makes sure your blood clots normally.

Good sources of calcium include milk, cheese and other dairy foods, green leafy vegetables, soya drinks and bread.

Adults aged 19 to 64 need 700mg of calcium a day.

Iodine

Iodine is used to help make thyroid hormones which help keep cells and your metabolic rate healthy.

It is found in sea fish and shellfish, as well as plant foods.

Adults need 140mg of iodine a day.

Iron

Iron is used to make red blood cells which carry oxygen around the body.

Good sources of iron include liver, red meat, beans, nuts, dried fruit and fortified breakfast cereals.

The amount of iron you need depends on your age and gender:

8.7mg a day for men over 18

14.8mg a day for women aged 19 to 50

8.7mg a day for women over 50.

Image Credit: Getty

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