The Food and Nutrition Board at the Institute of Medicine establish recommended dietary allowances (RDAs) for vitamins. The recommendations reflect how much of each nutrient you should receive on a daily basis, based on the known nutritional needs of practically all healthy people.
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.
Specific recommendations for each vitamin depend on age, gender, and other factors (such as pregnancy).
There are 13 essential vitamins. That means they are needed for the body to function. They are:
Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Vitamin B1 (thiamine, Vitamin B2 (riboflavin), Vitamin B3 (niacin, Pantothenic acid, Biotin, Vitamin B6, Vitamin B12, Folate (folic acid)
Vitamins are grouped into two categories:
Fat-soluble vitamins are stored in the body''s fatty tissue.
Water-soluble vitamins must be used by the body right away. Any left over water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.
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