2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Reading the labels of modern food products gives the impression that literally all food products, from bottled water to pastries, are enriched with vitamins and minerals. On the one hand, this does not sound bad at all, because everyone knows that insufficient amounts of vitamins and minerals can lead to health problems, and the diet of modern man often does not contain all the necessary ingredients. Remember, however, that constant excess intake of essential nutrients can also adversely affect our health.
It is almost impossible to get excess of vitamins and mineralsif you use ordinary foods and eat a rational and balanced diet. However, many people believe that this is not enough and begin to replace their regular diet with fortified foods and supplement it with supplements. Most people do not realize that there is no real benefit to taking more than the recommended amounts of vitamins and minerals until they realize that consuming high doses of micronutrients can lead to health problems.
When using food supplements it is necessary to follow the standards recommended by the manufacturer. However, food manufacturers are increasingly "decorating" them with enrichment, shifting the focus from fats and carbohydrates to newly introduced elements such as vitamins (D, A, B and others), dietary fiber, probiotics or Omega-3, depending on whether which nutrient is currently in trend. As a result of this endless "improvement" of food, the consumer does not know how many micronutrients he receives during the day.
However, when it comes to vitamins and minerals, people need to know exactly how much of these substances they need. Let's try to make a list of daily doses of essential vitamins and mineralsthat everyone needs.
Dietary fiber
Men aged 19-50 years need 38 g of dietary fiber per day, women aged 19-50 years need 25 g. Pregnant women should receive 25 to 30 g of dietary fiber per day, men over 50 years - 30 d, women over 50 - 21 years. Dietary fiber helps digestion, lowers cholesterol, helps speed up satiety and maintains blood sugar.
Calcium
Adults aged 19-50 years need 1000 mg, women aged 51 and over - 1200 mg, men aged 51 to 70 years - 1000 mg, men over 70 years - 1200 mg. Calcium is essential for the growth and maintenance of bone density, blood clotting and muscle contraction.
Zinc
Men need 11 mg of zinc per day, women 8 mg. The amount of zinc for pregnant women is 11 mg per day, for breastfeeding women - 12 mg. Zinc supports the immune and nervous systems and is essential for normal reproductive function.
Iodine
Adults need at least 150 mcg per day, pregnant women - 209 mcg, and lactating women - 290 nkg. Iodine helps in the production of thyroid hormones.
Iron
Men aged 19 and over need 8 mg per day, women under 50 need at least 18 mg of iron per day, pregnant women - 27 mg, lactating women - at least 10, and women over 50 - 8 mg. Iron is involved in blood formation and the synthesis of many enzymes.
Magnesium
Men aged 19-30 years - 400 mg, men over 30 years - 420 mg, women aged 19-30 years - 310 mg, and after 30 years - 320 mg. Pregnant women should receive 350-360 mg of magnesium per day, lactating women - 310-320 mg. Magnesium supports the cardiovascular system, muscular and nervous functions of the body and bone strength.
Phosphorus
Adults need 700 mg of phosphorus per day. It is involved in bone growth, energy metabolism and metabolism.
Potassium
Adults should receive 2000 - 2500 mg per day, and women need about 400 mg more when breastfeeding. Potassium helps in the synthesis of proteins and insulin, controls blood pressure, reduces the risk of developing urolithiasis.
Selenium
Adults need 55 mcg of selenium per day, pregnant women - 60 mcg per day, lactating women - 70 mcg per day. Selenium maintains normal thyroid health.
Chlorine
The daily dose for adults between 19 and 50 years is 2, 3 g. Participates in maintaining the water-salt balance together with sodium, the activity of white blood cells, also participates in the transmission of nerve impulses.
Sodium
Adults aged 19-50 years need up to 1500 mg of sodium per day, aged 51-70 years - up to 1300 mg, after 70 - up to 1200 mg. Sodium is involved in maintaining the body's water-salt balance.
Fluorine
Men need 4 mg of fluoride per day, and women (including pregnant and lactating women) - 3 mg. Fluoride prevents tooth decay and promotes bone growth.
Chrome
Men aged 19-50 need 35 mcg per day, women aged 19-50 need 25 mcg, pregnant women need 30 mcg of chromium per day, and lactating women need 45 mcg. After the age of 50, men need 30 mcg of chromium per day, and women need 20 mcg. Chromium helps control blood sugar levels.
Honey
Adults need 900 mcg per day, pregnant women need 1000 mcg, breastfeeding women need 1300 mcg. Copper is needed for the synthesis of carbohydrates, helps absorb sugar, participates in the synthesis of bone tissue, has a positive effect on blood pressure and participates in spermatogenesis.
Manganese
Men need 2.3 mg per day, women 1.8 mg, pregnant women 2 mg, breastfeeding women 2.6 mg. Magnesium helps in bone formation and the production of enzymes.
Molybdenum
Adults should receive 45 mcg of molybdenum daily, pregnant and lactating women - 50 mcg. Magnesium is involved in the synthesis of various enzymes.
Vitamin A
Men need 900 mcg of vitamin A per day, women need 700 mcg, pregnant women need 770 mcg, and lactating women need 1300 mcg. Vitamin A is essential for vision, the immune system and reproduction.
Vitamin B1 (thiamine)
Men need 1.2 mg of thiamine per day, women - 1.1 mg, pregnant and lactating women - 1.4 mg.
Vitamin B2 (riboflavin)
Men need 1.3 mg of riboflavin per day, women - 1.1 mg, pregnant women - 1.4 mg, lactating women - 1.6 mg. Riboflavin is involved in the body's energy metabolism as well as in hematopoiesis.
Vitamin B3 (niacin)
The daily dose for men is 16 mg, for women - 14 mg. Pregnant and lactating women need 18-20 mg of niacin.
Vitamin B4 (choline)
Men need 550 mg of choline per day, women - 425 mg, pregnant women - 450 mg, lactating women - 550 mg. Choline is needed to preserve the myelin layer of nerve fibers, maintain the reproductive system and normalize carbohydrate metabolism.
Vitamin B5 (pantothenic acid)
Adults need 5 mg of vitamin B5, pregnant and lactating women - 6 mg. This vitamin helps convert carbohydrates, proteins and fats into energy.
Vitamin B6
Men and women aged 19-50 need at least 1.3 mg per day, pregnant and lactating women - 2 mg. Vitamin B6 ensures normal metabolism and also helps maintain the immune and nervous systems.
Vitamin B7 (biotin)
An adult needs 30 mcg of biotin per day. Breastfeeding women need 35 mcg of biotin. Biotin is involved in the synthesis of various substances needed by our body, as well as in the metabolism of proteins and fats.
Vitamin B8 (inositol)
The daily dose for adults is 250-600 mg. Vitamin B8 plays an important role in the nutrition of brain cells.
Folic acid (vitamin B9)
Adults need 400 mcg of folic acid per day, pregnant women need 600 mcg, breastfeeding 500 mcg. Folic acid intake during pregnancy helps prevent birth defects in the fetal neural tube.
Vitamin B12
The daily supplement for adults is 2.4 mcg per day. For pregnant women the daily dose is 2.6 mcg, for breastfeeding women - 2.8 mcg. This vitamin helps the body produce 25 red blood cells.
Vitamin B15 (pangamic acid)
Daily doses: from 50 to 150 mg. Vitamin B15 is involved in protein synthesis, prolongs cell life, stimulates immunity and restores the body.
Vitamin C
Men need about 90 mg of vitamin per tap, women - 75 mg. A pregnant woman needs 85 mg a day, and a breastfeeding woman needs 120 mg. Smokers - 35 mg more vitamin C than non-smokers. Vitamin C helps protect cells from damage, supports the immune system and helps the body produce collagen.
Vitamin D
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Adults need about 600 IU per day, and after 70 years - 800 IU. Vitamin D is essential for bones, muscles, the immune system and the nervous system.
Vitamin E
Adults need 15 mg per day (22.5 IU). Lactating women - 19 mg (28, 5 IU). Vitamin E helps protect cells from damage.
Vitamin P (rutin)
The maximum daily dose for an adult is 25-50 mg, as the need increases with age. It plays an important role in blood clotting along with vit. S.
Vitamin K
Men need 120 mcg of vitamin K per day, women 90 mcg. Vitamin K is important for blood clotting as well as bone health.
So, what conclusion can be drawn from the above? You should not use supplements if you have a nutritious and balanced diet or if your diet contains a lot of fortified foods. The healthiest and safest way to get all the nutrients you need is through a healthy diet. If you want to supplement your diet with supplements, be sure to consult your doctor.
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