Vitamin And Mineral Requirements In Human Nutrition Chart
Introduction
Vitamins and minerals are essential nutrients required by the human body to function properly. They play a crucial role in maintaining our health and well-being. A balanced diet is necessary to meet the daily requirements of these nutrients. In this article, we will discuss the vitamin and mineral requirements in human nutrition chart.
Vitamins
Vitamins are organic compounds that are essential for the growth and development of the body. They play a vital role in maintaining the immune system, vision, skin health, and other functions. There are two types of vitamins:
- Water-soluble vitamins, which include vitamin C and the B vitamins
- Fat-soluble vitamins, which include vitamins A, D, E, and K
Water-Soluble Vitamins
Water-soluble vitamins are not stored in the body, so it is essential to consume them daily. The recommended daily intake for water-soluble vitamins are:
- Vitamin C: 75-90 milligrams
- Thiamin (B1): 1.1-1.2 milligrams
- Riboflavin (B2): 1.1-1.3 milligrams
- Niacin (B3): 14-16 milligrams
- Pantothenic acid (B5): 5 milligrams
- Vitamin B6: 1.3-1.7 milligrams
- Biotin (B7): 30 micrograms
- Folate (B9): 400 micrograms
- Vitamin B12: 2.4 micrograms
Fat-Soluble Vitamins
Fat-soluble vitamins are stored in the body, so it is not necessary to consume them daily. The recommended daily intake for fat-soluble vitamins are:
- Vitamin A: 700-900 micrograms
- Vitamin D: 15-20 micrograms
- Vitamin E: 15 milligrams
- Vitamin K: 90-120 micrograms
Minerals
Minerals are inorganic substances that play a vital role in maintaining the body's functions. They are essential for bone health, nerve function, and other processes. There are two types of minerals:
- Macro-minerals, which include calcium, phosphorus, magnesium, sodium, potassium, and chloride
- Micro-minerals, which include iron, zinc, copper, selenium, iodine, and fluoride
Macro-Minerals
The recommended daily intake for macro-minerals are:
- Calcium: 1000-1300 milligrams
- Phosphorus: 700-1250 milligrams
- Magnesium: 310-420 milligrams
- Sodium: 1500-2300 milligrams
- Potassium: 2000-3400 milligrams
- Chloride: 2300-3600 milligrams
Micro-Minerals
The recommended daily intake for micro-minerals are:
- Iron: 8-18 milligrams
- Zinc: 8-11 milligrams
- Copper: 900 micrograms
- Selenium: 55 micrograms
- Iodine: 150 micrograms
- Fluoride: 3-4 milligrams
Conclusion
A balanced diet is necessary to meet the daily requirements of vitamins and minerals. It is essential to consume a variety of foods to ensure that you get all the nutrients your body needs. The vitamin and mineral requirements in human nutrition chart can help you plan your meals to meet your daily nutritional needs.