Vitamins and Minerals ExplainedVitamins and Minerals Explained. Vitamins and minerals: why you need them and where to find them. Cereals, whole grains, enriched refined grains, potatoes, pork, seafood, liver, and kidney beans. Helps the body produce energy; affects enzymes that influence the muscles, nerves, and heart. Cereals, whole grains, enriched refined grains, enriched bread, dairy products, liver, and leafy green vegetables. Energy production; helps keep the skin, nervous system, and digestive system healthy.
How to Choose a Multivitamin
A vitamin is an organic molecule or related set of molecules that is an essential micronutrient that an organism needs in small quantities for the proper functioning of its metabolism. Essential nutrients cannot be synthesized in the organism, either at all or not in sufficient quantities, and therefore must be obtained through the diet.
Vitamins and Minerals
To show how safe maximum levels SML of vitamins and minerals in fortified foods and supplements may be estimated in population subgroups. SML were estimated for adults and 7- to year-old children for six nutrients retinol, vitamins B6, D and E, folic acid, iron and calcium using data on usual daily nutrient intakes from Irish national nutrition surveys. SML of nutrients in supplements were lower for children than for adults, except for calcium and iron. Nutritionally significant amounts of these nutrients can be added safely to supplements and fortified foods for these population subgroups. The estimated SML of nutrients in fortified foods and supplements may be considered safe for these population subgroups over the long term given the food composition and dietary patterns prevailing in the respective dietary surveys.
Vitamins and minerals are essential substances that our bodies need to develop and function normally. A number of minerals are essential for health: calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium. MVMs cannot take the place of eating a variety of foods that are important to a healthy diet. Foods provide more than vitamins and minerals. Many foods also have fiber and other substances that can provide health benefits. Skip to main content. Site Menu Home.
The list of vitamins and minerals below can give you an understanding of how particular different types of vitamins and minerals work in your body, how much of each nutrient you need every day , and what types of food to eat to ensure that you are getting an adequate supply. The recommendations in this vitamins chart are based largely on guidelines from the Institute of Medicine. Recommended amounts of different types of vitamins may be expressed in milligrams mg , micrograms mcg , or international units IU , depending on the nutrient. Unless specified, values represent those for adults ages 19 and older. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
There are more diets than I care to count. I have studied many, and had herbalism and nutrition training and apprenticed with experts, in addition to my own research.
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