Why neglecting 11 minerals and 13 vitamins in your daily diet can initiate serious health issues

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daily importance of vitamin & minerals
vitamin & minerals

With rapidly changing food habits and hectic life, people rarely consider whether the food they are eating is nutritious. In today’s changing food habits, our goal usually is just that food should be yummy and it should fill up the tummy. This attitude of ignoring nutrients in food has slowly resulted in deteriorating health. Let’s check why vital nutrients are important in daily food.

A cell is the basic unit of structure and function in the human body. A group of cells with similar functions form tissues, the next level of organization in the body. Then come the organs. Organs comprise two or more types of tissues working together to carry out a body function. Human Organs like the brain, heart, lungs, kidneys, and skin, etc. are all formed by groups of tissues working together. Several organs working together form an organ system, and the organ systems collectively form the body.

In short:

Human Cells

This makes it clear that cells are the basic building blocks of our bodies. And if cells are not healthy, we can’t have a healthy body.

How to keep your cells healthy?

The answer is very simple. Take a diet rich in vitamins, minerals, antioxidants, and water. Sadly, people just care for the taste and neglect of nutrition in daily food intake. But a diet rich in vital nutrients can boost your immunity, save you from many diseases, and also keep you feeling happy and energetic. That is why eating a balanced diet is of prime importance for maintaining a healthy body.

For a diet to be nutritious, it should have sufficient quantities of the following:

13 essential vitamins Vitamins A, C, D, E, K, and the B vitamins that include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12).
Vitamins are needed for the proper functioning of all organs. They help in keeping the immunity strong and maintaining the general wellbeing of the body. From healthy skin to healthy eyes, strong bones to a healthy reproductive system — vitamins play a vital role in your overall health. Acting as antioxidants, essential vitamins protect your cells from damage. Vitamins are even needed to ensure normal blood clotting.

Different food items are rich in different vitamins. So, eat food items from all 5 food groups. That is, include grains, vegetables, fruits, dairy products, and meats or beans in your diet. Try to make your diet varied in color. This will help in ensuring your meals are rich in all essential vitamins.

11 essential minerals Iron, calcium, phosphorus, zinc, copper, magnesium, manganese, iodine, molybdenum, selenium, and chromium.

Just like vitamins, a balance of minerals in the body is essential for good health. Minerals help in maintaining blood pressure, as well as the fluid & electrolyte balance. Minerals are essential for bone health, generation of new cells, delivering oxygen to cells, and helping in muscle and nerve functioning. Different food items are rich in different minerals. So the health tip here is the same as for vitamins. Eat food items from all food groups and of every color.

What amount of vitamins and minerals should you take to stay healthy?

People of different age groups and health conditions have different needs for vitamins and minerals. The following table from the Institute of Medicine suggests the recommended daily requirements for adults ages 19 or older. It doesn’t apply to pregnant or lactating women or growing children.

 

Vitamin
or Mineral
Recommended Dietary Allowance (RDA) or Adequate Intake (AI)
Nutrients with AIs are marked with an (*)
Upper Tolerable Limit (UL)
The highest amount you can take without risk
Boron
Not determined.
20 mg/day

Calcium
  • Age 19-50: 1,000 mg/day
  • Women age 51+: 1,200 mg/day
  • Men age 71+: 1,200 mg/day
  • Age19-50: 2,500 mg/day
  • Age 51 and up: 2,000 mg/day
Chloride
  • Age 19-50: 2,300 mg/day
  • Age 50-70: 2,000 mg/day
  • Age 70 and older: 1,800 mg/day
3,600 mg/day
Choline
(Vitamin B complex)
  • Women: 425 mg/day *
  • Men: 550 mg/day *
3,500 mg/day
Copper

900 micrograms/day

10,000 mcg/day

Fluoride
  • Men: 4 mg/day *
  • Women: 3 mg/day *
10 mg/day

Folic Acid (Folate)

400 mcg/day

1,000 mcg/day

This applies only to synthetic folic acid in supplements or fortified foods. There is no upper limit for folic acid from natural sources.

Iodine

150 mcg/day

1,100 mcg/day
Iron
  • Men: 8 mg/day
  • Women age 19-50: 18 mg/day
  • Women age 51 and up: 8 mg/day
45 mg/day

Magnesium
  • Men age 19-30: 400 mg/day
  • Men age 31 and up: 420 mg/day
  • Women age 19-30: 310 mg/day
  • Women age 31 and up: 320 mg/day

350 mg/day

This applies only to magnesium in supplements or fortified foods. There is no upper limit for magnesium in food and water.
Manganese
  • Men: 2.3 mg/day *
  • Women: 1.8 mg/day*
11 mg/day
Molybdenum
45 mcg/day
2,000 mcg/day
Nickel
Not determined
1 mg/day
Phosphorus
700 mg/day
  • Up to age 70: 4,000 mg/day
  • Over age 70: 3,000 mg/day

Selenium

55 mcg/day

400 mcg/day
Sodium
  • Age 19-50: 1,500 mg/day *
  • Age 51-70: 1,300 mg/day *
  • Age 71 and up: 1,200 mg/day *
2,300 mg/day
Vanadium
Not determined
1.8 mg/day

Vitamin A
  • Men: 900 mcg/day
  • Women: 700 mcg/day
3,000 mcg/day

Vitamin B3 (Niacin)
  • Men: 16 mg/day
  • Women: 14 mg/day

35 mg/day

This applies only to niacin in supplements or fortified foods. There is no upper limit for niacin in natural sources.


Vitamin B6
  • Men age 19-50: 1.3 mg/day
  • Men age 51 up:1.7 mg/day
  • Women age 19-50: 1.3 mg/day
  • Women age 51 up: 1.5 mg/day
100 mg/day

Vitamin C
  • Men: 90 mg/day
  • Women: 75 mg/day
2,000 mg/day

Vitamin D(Calciferol)
  • Age 1-70: 15 mcg/day
    (600 IU, or international units) *
  • Age 70 and older: 20 mcg/day (800 IU) *

100 mcg/day
(4,000 IU)


Vitamin E
(alpha-tocopherol)
  • 22.4 IU/day
    (15 mg/day)
1,500 IU/day
(1,000 mg/day)This applies only to vitamin E in supplements or fortified foods. There is no upper limit for vitamin E from natural sources.
Zinc
  • Men: 11 mg/day
  • Women: 8 mg/day
40 mg/day

*Source

Do you need food supplements?

If you are healthy, it is enough for you to eat a diet naturally rich in nutrients. This would include eating plenty of grains, fruits, vegetables, dairy products, and meat or beans. Try to include 5 to 9 colors of fruits and vegetables in your meals. This balanced diet would provide sufficient nutrients for most people.

However, the hectic pace of today’s life and your unhealthy eating habits might leave you deficient in vital nutrients. If this is the case, the right kind of supplement might prove helpful for you. But choose your supplement wisely and only after checking its nutrient value, allergy warnings, and reviews.

A Nutrilite daily supplement is world-renowned and recommended by many, especially for people with the following issues:

  • Most importantly Adults who are concerned about pollution & immunity (frequent illness)
  • Must for Adults who are health conscious and want more from their life.
  • Adults who are on the move and aware of the nutritional gap in their diets due to various reasons.
  • Adults who do not consume as many fruits and vegetables as required (5 servings per day).
  • Adults, who smoke and/or drink (though we don’t encourage smoking and drinking).

Checkout Nutrilite Daily Worlds Best Organic supplement 

 

vitamin & minerals
vitamin & minerals

Note: Best to Consult with your Doctor Before taking any supplement