Vitamin

The main function of vitamin A is to support vision, especially in dim lighting, by creating pigments that are needed to help keep the retina of the eye healthy.

Vitamin A is required for the maintenance of normal vision. A deficiency in vitamin A can lead to visual disturbances.

RDA of vitamin A for males 19 years and older is 900 mcg; for females 19 years and older, the requirement is 700 mcg

Beta-carotene can protect you from various issues that people deal with in day to day life. For example:

Night blindness, dry eyes, frequent eye infections, problems with skin, and slow growth

The human body converts beta carotene into vitamin A. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision.

Beta-carotene has powerful antioxidant functions that help the body scavenge free radicals, and thereby limiting damage to cell membranes, DNA and protein structures in the tissues.

If you don't get enough beta carotene your body can get vitamin A from other foods, like oily fish.

There is no RDA for beta-carotene specifically. Studies have used dosages ranging between 15 and 180 milligrams a day.

eta Carotene

Vitamin

The main function of Vitamin C is to maintain a healthy immune system, to help regenerate antioxidants, and to produce collagen. The vitamin helps ward off sickness and disease.

If you don’t get enough Vitamin C you could be leaving your immune system depleted, which would make you more susceptible to getting sick. In addition to that, you also risk having your skin and hair becoming too dry, and it can even lead to weakened tooth enamel.

The Vitamin C Foundation recommends that every man, woman, and child over the age of 3 consume at least 3 g (3000 mg) vitamin C daily in order to enjoy optimum health.

  So    ium

The body needs a small amount of sodium to help maintain normal blood pressure and normal function of muscles and nerves. Most of the body’s sodium is located in blood and in the fluid around cells. Sodium helps the body keep fluids in a normal balance.

The body continually monitors blood volume and sodium concentration. When either becomes too high, sensors in the heart, blood vessels, and kidneys detect the increases and stimulate the kidneys to increase sodium excretion, thus returning blood volume to normal.

When blood volume or sodium concentration becomes too low, the sensors trigger mechanisms to increase blood volume.

Sodium intake is recommended to be less than 3,000 milligrams daily. One teaspoon of table salt contains about 2,000 milligrams of sodium.

Vitamin

Vitamin E is an antioxidant, which means it protects body tissue from damage caused by substances called free radicals, which can harm cells, tissues, and organs. They are believed to play a role in certain conditions related to aging. The body also needs vitamin E to help keep the immune system strong against viruses and bacteria. Cells use vitamin E to interact with each other and carry out many important functions.

Vitamin E deficiency is very rare, but it can develop in people who can't absorb fat normally. This is because vitamin E is a fat-soluble vitamin and needs dietary fat to be absorbed. People who don't get enough vitamin E may have higher risks for heart disease and cancer.

RDA: Adolescents and adults ages 14 and over should get 15 milligrams of vitamin E per day.

olate

Folate, also known vitamin B9, is one of many essential vitamins needed for copying and synthesizing DNA, producing new cells, and supporting nerve and immune functions. As a water-soluble B vitamin, it’s naturally present in some foods, added to others and available as a dietary supplement in the form of folic acid.

The necessity of folate to produce new cells is particularly important during the early weeks of pregnancy, when the brain and spinal cord form. A folate deficiency during this period increases the risk of nervous system birth defects, specifically, anencephaly and spina bifida.

RDA: incorporate 400 micrograms of folic acid or folate in your diet daily to prevent a deficiency.

Ma     nesium

Magnesium is required for the proper growth and maintenance of bones. Magnesium is also required for the proper function of nerves, muscles, and many other parts of the body.

In the stomach, magnesium helps neutralize stomach acid and moves stools through the intestine. Magnesium is a mineral that is important for normal bone structure in the body. People get magnesium from their diet, but sometimes magnesium supplements are needed if magnesium levels are too low. Dietary intake of magnesium may be low, particularly among women.

Low magnesium levels in the body have been linked to diseases such as osteoporosis, high blood pressure, clogged arteries, hereditary heart disease, diabetes, and stroke.

RDA: 400 mg/day for men 310 mg/per for women

P     osphorus

Phosphorus is a mineral found in the body, and about 85 percent of the is found in bones. Some functions of phosphorus include:

Forming strong bones and teeth, carrying oxygen to tissues, changing protein, fat and carbohydrates into energy, developing connective tissues and organs, moving muscles, and producing hormones.

Although most people get plenty of phosphorus in their diets, some health conditions such as diabetes, and alcoholism can cause levels of phosphorus in the body to fall. Cravings for sweets and cravings for coffee, as well as a loss of appetite can indicate possible phosphorus deficiency.

RDA: healthy adults get between 800 mg and 1,200 mg of phosphorus each day.

ron

Iron helps transmit nerve impulses that direct your body parts to move coordinately.

It is primarily involved in the transfer of oxygen from the lungs to tissues. However, iron also plays a role in metabolism as a component of some proteins and enzymes. Iron is toxic to the body in its free state.

Early symptoms of iron poisoning may include stomach pain, nausea and vomiting.

Gradually, the excess iron accumulates in internal organs, causing potentially fatal damage to the brain and liver. The long-term ingestion of high-dose supplements may gradually cause symptoms similar to iron overload.

RDA: 10 mg/day for adult men and for post-menopausal women and 15 mg/day for pre-menopausal women.

uice

Citrus fruits are near the top of the list for vitamin C-rich foods.

Eight ounces of fresh-squeezed orange juice has nearly 125 milligrams of vitamin C.

Diluted frozen orange juice from concentrate has a little less -- about 95 milligrams per 8-ounce glass.

Raw white or pink grapefruit juice each provide more than 90 milligrams of the vitamin in an 8-ounce serving.

You'll get almost 55 milligrams of vitamin C from 8 ounces of sweetened tangerine juice.

Vitamin

Vitamin K is a group of structurally similar, fat-soluble vitamins that the human body requires for complete synthesis of certain proteins that are prerequisites for blood coagulation and which the body also needs for controlling binding of calcium in bones and other tissues. The vitamin K-related modification of the proteins allows them to bind calcium ions, which they cannot do otherwise.

Without vitamin K, blood coagulation is seriously impaired, and uncontrolled bleeding occurs. Preliminary clinical research indicates that deficiency of vitamin K may weaken bones, potentially leading to osteoporosis, and may promote calcification of arteries and other soft tissues

RDA: 120 mcg per day for adult men and 90 mcg per day for adult women (over 19 years of age).

Se    enium

You need selenium for creating a number of enzymes that act as antioxidants and limit damage to your cells from free radicals. Consuming a sufficient amount of antioxidants lowers your risk for cancer and heart disease. However, if your blood levels of selenium get too high, your body may actually create more free radicals rather than getting rid of these harmful substances

People in the United States usually get plenty of this essential mineral, but lack of selenium can cause heart problems and mental retardation. Selenium plays a role in antioxidant, thyroid and immune function

Eating fish, poultry, meat, whole grains, nuts and seeds will help you meet your RDA of 55 micrograms.

Vita     in B6

Vitamin B6 is important for heart health, the digestive tract, muscular function, energy, and a whole lot of other bodily processes.

More specifically, vitamin B6 plays key roles in keeping the brain and nervous system functioning properly. It is involved in production of hemoglobin, which is the protein in blood that carries oxygen throughout the body.

Vitamin B6 is also needed for proper brain development in kids, and function for people of all ages. It helps the body make the hormones serotonin (which regulates mood) and norepinephrine (which helps your body cope with stress). Vitamin B6 also helps the body make melatonin, which is important in helping regulate your internal clock and your sleep.

RDA: 1.3 milligrams for males ages 14 to 50 and females ages 19 to 50.

iacin

Niacin is one of the B vitamins and is sometimes referred to as vitamin B-3 or nicotinic acid.

One of the main functions of niacin, along with the other B vitamins, is to convert food to fuel that your body can use. The B vitamins also help metabolize fats and proteins. Niacin helps keep your skin, hair, eyes and liver healthy and is necessary to keep your nervous system functioning properly.

Deficiencies of niacin are rare because it is found in many foods including dairy products, eggs, meats, legumes, nuts and enriched breads and cereals. Niacin is water soluble, which means your body will not store it -- so it is important to eat a well-balanced diet.

RDA: for males aged 14 and over is 16 milligrams per day, and females aged 14 and over need 14 milligrams of niacin per day.

Bi     tin

Biotin is a B-complex vitamin required by every cell in the body. B vitamins are a class of chemically distinct vitamins that help your body process food into energy. Also known as vitamin H, coenzyme R, and vitamin B7, biotin helps the body metabolize fats, protein, and carbohydrates. The human body needs biotin for normal growth and development, and the vitamin is especially critical for healthy embryonic growth. Biotin can also help maintain healthy hair, skin, and nails.

Because the body flushes excess amounts, water-soluble vitamins do not generally accumulate to toxic levels.

Biotin is crucial for good health and there are two sources from which the human body obtains it. The first is diet; the second is bacteria.

^{RDA: 30 micrograms (mcg) per day}

Co    per

Copper is an essential trace mineral present in all body tissues. It works with iron to help the body form red blood cells, and also helps keep the blood vessels, nerves, immune system, and bones healthy. Copper is among a relatively small group of metallic aspects which are important to human health. These elements, along with amino and fats as well as vitamins, are needed for normal metabolic processes. Nevertheless, as the body can not synthesize copper, the human diet needs to supply routine quantities for absorption.

Copper combines with particular proteins to produce enzymes that act as drivers to assist a number of body functions. This is particularly essential for the heart and arteries. Research recommends that copper deficiency is one factor leading to an increased risk of developing coronary heart disease.

There is no RDA for copper. However, normal daily recommended intakes are recommended.