Folic acid. Part of an enzyme needed for making DNA and new cells, especially red blood cells. Leafy green vegetables and legumes, seeds, orange juice, and liver; now added to most refined grains. Antioxidant ; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption.
Found only in fruits and vegetables, especially citrus fruits, vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit. Fat-soluble vitamins are stored in the body's cells and are not excreted as easily as water-soluble vitamins.
They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed. If you take too much of a fat-soluble vitamin, it could become toxic.
A balanced diet usually provides enough fat-soluble vitamins. You may find it more difficult to get enough vitamin D from food alone and may consider taking a vitamin D supplement or a multivitamin with vitamin D in it. Talk to your health care provider about the right supplement for you. Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health. Vitamin A from animal sources retinol : fortified milk, cheese, cream, butter, fortified margarine, eggs, liver.
The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids don't need one if they're eating a variety of healthy foods. This vitamin plays a really big part in eyesight. It's great for night vision, like when you're trick-or-treating on Halloween.
Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps your body fight infections by boosting your immune system. There's more than one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid.
Whew — that's quite a group! The B vitamins are important in metabolic say: meh-tuh-BAH-lik activity — this means that they help get energy from the food you eat and set it free when your body needs it. So the next time you're running to third base, thank those B vitamins.
This group of vitamins also helps make red blood cells , which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job. This vitamin is important for keeping body tissues, such as gums, bones, and blood vessels in good shape.
Vitamin C is key if you get a cut because it helps you heal. It also helps the body absorb iron from food. If you are age 51—70, you need at least 15 mcg IU each day, but not more than mcg 4, IU. You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals.
Vitamin B12 2. You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin. Calcium Men age need 1, mg each day. Men age 71 need 1, mg each day. Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss.
You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods.
Magnesium mg each day. This mineral, generally, is found in foods containing dietary fiber, such as green leafy vegetables, whole grains, legumes, and nuts and seeds. Breakfast cereals and other fortified foods often have added magnesium. Magnesium is also present in tap, mineral, or bottled drinking water.
Potassium Men need 3, mg each day. Most women age 51 and older need 2, mg each day Many different fruits, vegetables, meats, and dairy foods contain potassium. Foods high in potassium include dried apricots, lentils, and potatoes. Adults get a lot of their potassium from milk, coffee, tea, and other nonalcoholic beverages.
Sodium Men 51 and older should reduce their sodium intake to 2, mg each day. That is about 1 teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. Women 51 and older should reduce their sodium intake to 2, mg each day. Vitamin B6 Most men 51 and older should aim for 1. Most women 51 and older should aim for 1.
Vitamin deficiency can cause health problems. Not eating enough fruits, vegetables, beans, lentils, whole grains and fortified dairy foods may increase your risk for health problems, including heart disease, cancer, and poor bone health osteoporosis. Many people think that if some is good, a lot is better.
This is not always the case. High doses of certain vitamins can be toxic. Ask your health care provider what is best for you. The Recommended Dietary Allowances RDAs for vitamins reflect how much of each vitamin most people should get each day. The best way to get all the daily vitamins you need is to eat a balanced diet that contains a wide variety of fruits, vegetables, fortified dairy foods, legumes dried beans , lentils, and whole grains. Dietary supplements are another way to get the vitamins you need if the food you eat is not supplying enough vitamins.
Supplements can be helpful during pregnancy and for special medical problems. Be very careful about taking large amounts of fat-soluble vitamin supplements. These include vitamins A, D, E, and K. These can build up in your body and may cause harmful effects. Vitamins, trace minerals, and other micronutrients.
Goldman-Cecil Medicine. Philadelphia, PA: Elsevier; chap Markell M, Siddiqi HA. Vitamins and trace elements. Editorial team.
0コメント