Recommended Daily Intake Of Vitamins And Minerals Chart
Vitamins and minerals are essential for the proper functioning of the human body. They are required in small amounts but play a significant role in maintaining good health. Vitamins and minerals are found in the food we consume, and it is crucial to consume them in adequate amounts. In this article, we will discuss the recommended daily intake of vitamins and minerals chart.
Vitamin A
Vitamin A is essential for maintaining healthy vision, skin, and immune system. The recommended daily intake for Vitamin A is 700-900 micrograms for men and 600-700 micrograms for women. Vitamin A can be found in foods such as carrots, sweet potatoes, spinach, and liver.
Vitamin B1 (Thiamin)
Vitamin B1 is necessary for the proper functioning of the nervous system, muscles, and heart. The recommended daily intake for Vitamin B1 is 1.2 milligrams for men and 1.1 milligrams for women. Vitamin B1 can be found in foods such as whole grains, pork, and beans.
Vitamin B2 (Riboflavin)
Vitamin B2 is essential for maintaining healthy skin and eyes. The recommended daily intake for Vitamin B2 is 1.3 milligrams for men and 1.1 milligrams for women. Vitamin B2 can be found in foods such as milk, eggs, and green leafy vegetables.
Vitamin B3 (Niacin)
Vitamin B3 is necessary for the proper functioning of the digestive system, skin, and nerves. The recommended daily intake for Vitamin B3 is 16 milligrams for men and 14 milligrams for women. Vitamin B3 can be found in foods such as meat, fish, and peanuts.
Vitamin B5 (Pantothenic Acid)
Vitamin B5 is essential for the proper functioning of the nervous system and the production of hormones. The recommended daily intake for Vitamin B5 is 5 milligrams for both men and women. Vitamin B5 can be found in foods such as chicken, eggs, and whole grains.
Vitamin B6
Vitamin B6 is necessary for the proper functioning of the nervous system, the production of red blood cells, and the metabolism of protein. The recommended daily intake for Vitamin B6 is 1.3-1.7 milligrams for both men and women. Vitamin B6 can be found in foods such as bananas, chicken, and fish.
Vitamin B7 (Biotin)
Vitamin B7 is essential for the proper functioning of the nervous system, skin, and hair. The recommended daily intake for Vitamin B7 is 30 micrograms for both men and women. Vitamin B7 can be found in foods such as eggs, nuts, and whole grains.
Vitamin B9 (Folate)
Vitamin B9 is necessary for the production of red blood cells and the proper development of the fetus during pregnancy. The recommended daily intake for Vitamin B9 is 400 micrograms for both men and women. Vitamin B9 can be found in foods such as leafy green vegetables, beans, and citrus fruits.
Vitamin B12
Vitamin B12 is necessary for the proper functioning of the nervous system and the production of red blood cells. The recommended daily intake for Vitamin B12 is 2.4 micrograms for both men and women. Vitamin B12 can be found in foods such as meat, fish, and dairy products.
Vitamin C
Vitamin C is essential for maintaining healthy skin, bones, and teeth, and boosting the immune system. The recommended daily intake for Vitamin C is 90 milligrams for men and 75 milligrams for women. Vitamin C can be found in foods such as citrus fruits, berries, and green leafy vegetables.
Vitamin D
Vitamin D is necessary for the proper functioning of the immune system and the absorption of calcium. The recommended daily intake for Vitamin D is 600-800 IU (International Units) for both men and women. Vitamin D can be found in foods such as fatty fish, egg yolks, and fortified foods.
Vitamin E
Vitamin E is essential for maintaining healthy skin and eyes, and protecting cells from damage. The recommended daily intake for Vitamin E is 15 milligrams for both men and women. Vitamin E can be found in foods such as nuts, seeds, and vegetable oils.
Vitamin K
Vitamin K is necessary for the proper functioning of blood clotting and bone metabolism. The recommended daily intake for Vitamin K is 90-120 micrograms for both men and women. Vitamin K can be found in foods such as leafy green vegetables, broccoli, and soybean oil.
Calcium
Calcium is essential for maintaining healthy bones and teeth and proper muscle and nerve function. The recommended daily intake for Calcium is 1000-1300 milligrams for both men and women. Calcium can be found in foods such as dairy products, fish, and leafy green vegetables.
Iron
Iron is necessary for the production of red blood cells and the proper functioning of the immune system. The recommended daily intake for Iron is 8-18 milligrams for both men and women. Iron can be found in foods such as red meat, poultry, and beans.
Magnesium
Magnesium is essential for maintaining healthy bones, muscles, and nerves. The recommended daily intake for Magnesium is 400-420 milligrams for men and 310-320 milligrams for women. Magnesium can be found in foods such as nuts, whole grains, and spinach.
Zinc
Zinc is necessary for the proper functioning of the immune system and wound healing. The recommended daily intake for Zinc is 11 milligrams for men and 8 milligrams for women. Zinc can be found in foods such as oysters, beef, and beans.
Selenium
Selenium is essential for maintaining healthy thyroid function and protecting cells from damage. The recommended daily intake for Selenium is 55 micrograms for both men and women. Selenium can be found in foods such as Brazil nuts, fish, and whole grains.
Copper
Copper is necessary for the proper functioning of the immune system and the production of red blood cells. The recommended daily intake for Copper is 900 micrograms for both men and women. Copper can be found in foods such as shellfish, nuts, and whole grains.
Manganese
Manganese is essential for maintaining healthy bones and the metabolism of carbohydrates and amino acids. The recommended daily intake for Manganese is 2.3 milligrams for men and 1.8 milligrams for women. Manganese can be found in foods such as nuts, whole grains, and leafy green vegetables.
Chromium
Chromium is necessary for the proper functioning of insulin and the metabolism of carbohydrates and fats. The recommended daily intake for Chromium is 35 micrograms for men and 25 micrograms for women. Chromium can be found in foods such as broccoli, nuts, and whole grains.
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Learn about the recommended daily intake of vitamins and minerals with our chart, including Vitamin A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E, K, Calcium, Iron, Magnesium, Zinc, Selenium, Copper, Manganese, and Chromium.
Meta Keywords
Recommended Daily Intake, Vitamins, Minerals, Chart, Vitamin A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E, K, Calcium, Iron, Magnesium, Zinc, Selenium, Copper, Manganese, Chromium.
