Sunday, January 31, 2021

Listing of vitamins.

 Listing of vitamins.

     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.



VITAMIN
BENEFITS
RECOMMENDED AMOUNT (daily RDA* or daily AI**)
UPPER LIMIT (UL) per day
GOOD FOOD SOURCES
DID YOU KNOW?
RETINOIDS AND CAROTENE (vitamin A; includes retinol, retinal, retinyl esters, and retinoic acid and are also referred to as "preformed" vitamin A. Beta carotene can easily be converted to vitamin A as needed.)Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha-carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataractsM: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU's).3,000 mcg (about 10,000 IU)Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese

Sources of beta carotene: sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens
Many people get too much-preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones. Normal 0 false false false EN-US X-NONE X-NONE
THIAMIN (vitamin B1)Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function.M: 1.2 mg, W: 1.1 mgNot knownPork chops, brown rice, ham, soymilk, watermelons, acorn squashMost nutritious foods have some thiamin.
RIBOFLAVIN (vitamin B2)Helps convert food into energy. Needed for healthy skin, hair, blood, and brainM: 1.3 mg, W: 1.1 mgNot knownMilk, eggs, yoghurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals.Most Americans get enough of this nutrient.
NIACIN (vitamin B3, nicotinic acid)Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous systemM: 16 mg, W: 14 mg35 mgMeat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butterNiacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B6.
PANTOTHENIC ACID (vitamin B5)Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and haemoglobinM: 5 mg, W: 5 mgNot knownWide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato productsDeficiency causes burning feet and other neurologic symptoms.
PYRIDOXINE (vitamin B6, pyridoxal, pyridoxine, pyridoxamine)Aids in lowering homocysteine levels and may reduce the risk of heart disease helps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function31–50 years old: M: 1.3 mg, W: 1.3 mg; 51+ years old: M: 1.7 mg, W: 1.5 mg100 mgMeat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelonsMany people don't get enough of this nutrient.
COBALAMIN (vitamin B12)Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNAM: 2.4 mcg, W: 2.4 mcgNot knownMeat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilkSome people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don't get enough B12 as it's mostly found in animal products. They may need to take supplements. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs.
BIOTINHelps convert food into energy and synthesize glucose. Help make and break down some fatty acids. Needed for healthy bones and hairM: 30 mcg, W: 30 mcgNot knownMany foods, including whole grains, organ meats, egg yolks, soybeans, and fishSome are made by bacteria in the gastrointestinal tract. However, it's not clear how much of this the body absorbs.
ASCORBIC ACID (vitamin C)Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, oesophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Help make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune systemM: 90 mg, W: 75 mg Smokers: Add 35 mg2,000 mgFruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sproutsEvidence that vitamin C helps reduce colds has not been convincing.
CHOLINEHelps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fatsM: 550 mg, W: 425 mg3,500 mgMany foods, especially milk, eggs, liver, salmon, and peanutsNo, really the body makes small amounts of choline. But experts don't know whether this amount is enough at certain ages.
CALCIFEROL (vitamin D)Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures

31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU)

50 mcg (2,000 IU)Fortified milk or margarine, fortified cereals, fatty fishMany people don't get enough of this nutrient. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don't spend much time in the sun.

ALPHA-TOCOPHEROL (vitamin E)

Acts as antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer's disease.M: 15 mg, W: 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E)1,000 mg (nearly 1,500 IU natural vitamin E; 2,200 IU synthetic)Wide variety of foods, including vegetable oils, salad dressings and margarine made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nutsVitamin E does not prevent wrinkles or slow other ageing processes.
FOLIC ACID (vitamin B9, folate, folacin)Vital for new cell creation helps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce the risk for colon cancer. Offsets breast cancer risk among women who consume alcoholM: 400 mcg, W: 400 mcg1,000 mcgFortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juiceMany people don't get enough of this nutrient. Occasionally, folic acid masks a B12 deficiency, which can lead to severe neurological complications. That's not a reason to avoid folic acid; just be sure to get enough B12.
PHYLLOQUINONE, MENADIONE (vitamin K)Activates proteins and calcium essential to blood clotting. May help prevent hip fracturesM: 120 mcg, W: 90 mcgNot knownCabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetablesIntestinal bacteria make a form of vitamin K that accounts for half your requirements. If you take an anticoagulant, keep your vitamin K intake consistent.
MINERAL
BENEFITS
RECOMMENDED AMOUNT (daily RDA* or daily AI**)
UPPER LIMIT (UL) per day
GOOD FOOD SOURCES
DID YOU KNOW?
CALCIUMBuilds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure31–50: M: 1,000 mg, W: 1,000 mg 51-70: M: 1,000 mg, W: 1,200 mg, 71+: M: 1,200 mg, W: 1,200 mg2,500 mgYoghurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption)Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. Diets very high in calcium may increase the risk of prostate cancer.
CHLORIDEBalances fluids in the body. A component of stomach acid, essential to digestion14-50: M/W: 2.3 g, 51-70 M/W: 2.0 g, 71+: M/W: 1.8 gNot knownSalt (sodium chloride), soy sauce, processed foodsNew recommendations (DRIs) for chloride are under development by the Institute of Medicine.
CHROMIUMEnhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose14–50: M: 35 mcg, 14-18: W: 24 mcg 19-50: W: 25 mcg 51+: M: 30 mcg, W: 20 mcgNot knownMeat, poultry, fish, eggs, potatoes, some cereals, nuts, cheeseUnrefined foods such as brewer's yeast, nuts, and cheeses are the best sources of chromium, but brewer's yeast can sometimes cause bloating and nausea, so you may choose to get chromium from other food sources.
COPPERPlays an important role in iron metabolism and the immune system. Helps make red blood cellsM: 900 mcg, W: 900 mcg10,000 mcgLiver, shellfish, nuts, seeds, whole-grain products, beans, prunes, cocoa, black pepperMore than half of the copper in foods is absorbed.
FLUORIDEEncourages strong bone formation. Keeps dental cavities from starting or worseningM: 4 mg, W: 3 mg10 mgWater that is fluoridated, toothpaste with fluoride, marine fish, teasHarmful to children in excessive amounts.
IODINEPart of the thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goitre and a congenital thyroid disorderM: 150 mcg, W: 150 mcg1,100 mcgIodized salt, processed foods, seafoodTo prevent iodine deficiencies, some countries add iodine to salt, bread, or drinking water.
IRONHelps haemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones19–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg45 mgRed meat, poultry, eggs, fruits, green vegetables, fortified bread and grain productsMany women of childbearing age don't get enough iron. Women who do not menstruate probably need the same amount of iron as men. Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount (assuming the source is food).
MAGNESIUMNeeded for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth18+: M: 420 mg, W: 320 mg350 mg (Note: This upper limit applies to supplements and medicines, such as laxatives, not to dietary magnesium.)Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milkThe majority of magnesium in the body is found in bones. If your blood levels are low, your body may tap into these reserves to correct the problem.
MANGANESEHelps form bones. Helps metabolize amino acids, cholesterol, and carbohydratesM: 2.3 mg, W: 1.8 mg11 mgFish, nuts, legumes, whole grains, teaIf you take supplements or have manganese in your drinking water, be careful not to exceed the upper limit. Those with liver damage or whose diets supply abundant manganese should be especially vigilant.
MOLYBDENUMPart of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early deathM: 45 mcg, W: 45 mcg2,000 mcgLegumes, nuts, grain products, milkMolybdenum deficiencies are rare.
PHOSPHORUSHelps build and protect bones and teeth. Part of DNA and RNA. Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cellsM: 700 mg, W: 700 mg31–70: 4,000 mg 71+: 3,000 mgWide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almondsCertain drugs bind with phosphorus, making it unavailable and causing bone loss, weakness, and pain.
POTASSIUMBalances fluids in the body. Helps maintain a steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bonesM: 4.7 g, W: 4.7 gNot knownMeat, milk, fruits, vegetables, grains, legumesFood sources do not cause toxicity, but high-dose supplements might.
SELENIUMActs as an antioxidant, neutralizing unstable molecule that can damage cells. Helps regulate thyroid hormone activityM: 55 mcg, W: 55 mcg400 mcgOrgan meats, seafood, walnuts, sometimes plants (depends on soil content), grain productsResearchers are investigating whether selenium may help reduce the risk of developing cancer, but with mixed results.
SODIUMBalances fluids in the body. Help send nerve impulses. Needed for muscle contractions. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressureM: 2,300 mg, W: 2,300 mgNot determinedSalt, soy sauce, processed foods, vegetablesWhile experts recommend that people limit sodium intake to 2,300 mg, most Americans consume 4,000–6,000 mg a day.
SULFURHelps form bridges that shape and stabilize some protein structures. Needed for healthy hair, skin, and nailsUnknownUnknownProtein-rich foods, such as meats, fish, poultry, nuts, legumesSulfur is a component of thiamin and certain amino acids. There is no recommended amount for sulfur. Deficiencies occur only with a severe lack of protein.
ZINCHelps form many enzymes and proteins and create new cells. Frees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degenerationM: 11 mg, W: 8 mg40 mgRed meat, poultry, oysters and some other seafood, fortified cereals, beans, nutsBecause vegetarians absorb less zinc, experts suggest that they get twice the recommended requirement of zinc from plant foods.
*Recommended dietary allowance **Adequate intake

No comments:

Post a Comment

I will reply soon. Thanks for comment.

MYASTHENIA GRAVIS

MYASTHENIA GRAVIS: -Myasthenia Gravis is long term neuromuscular disease that leads to varying degree of muscle weakness. PATHOPHYSIOLOGY: I...