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Written on June 6, 2009 No Comment
Vitamins

Vitamins

Vitamins & Minerals

A vitamin is an organic molecule that is required in smalls amounts for a living organism to stay alive and healthy. These should be present in the diet.[1] An organism that does not get a single vitamin for a prolonged period of time will develop symptoms of a disease.[2]

Minerals are elements that a living organism needs in addition to the four elementary elements (carbon, hydrogen, nitrogen and oxygen) that are essential in organic molecules.[3]

It is important to note that both, vitamins and minerals, MUST be provided in our diets.[2] And because we weren’t designed to eat dirt or lab-synthesized chemicals, we must obtain the nutrients from plants (fruits and vegetables).

We need 13 vitamins and 15 minerals.[4]

The vitamins are listed below with the recommended daily allowance for an adult male 25 years of age[5]:

  • Vitamin A – 900µg
  • Vitamin B
    • Thiamine (B1) – 1.2mg
    • Riboflavin (B2) – 1.3mg
    • Niacin (B3) – 16mg
    • Pantothenic Acid (B5) – 5mg
    • Pyridoxine (B6) – 2mg
    • Biotin (B7, Vitamin H) – 30µg
    • Folic Acid (B9, Vitamin M) – 400µg
    • Cobalamins (B12) – 2.4µg
  • Vitamin C (ascorbic acid) – 90mg
  • Vitamin D – 200IU
  • Vitamin E – 15IU
  • Vitamin K – 120µg

The minerals are listed below with the recommended daily allowance for an adult male 25 years of age[5]:

  • Calcium (Ca) – 1000mg
  • Phosphorus (P) – 700mg
  • Magnesium (Mg) – 420mg
  • Chromium (Cr) – 35µg
  • Copper (Cu) – 900µg
  • Fluoride (F) – 4mg
  • Iodine (I) – 150µg
  • Iron (Fe) – 8mg
  • Manganese (Mn) – 2.3mg
  • Molybdenum (Mo) – 45µg
  • Selenium (Se) – 55µg
  • Zinc (Zn) – 11mg
  • Chloride (Cl) – 2300mg
  • Potassium (K) – 4700mg
  • Sodium (Na) – 1500mg

Now see why we need to take a dietary supplement.


References:

[1] Answers.com. “Vitamins.” Available at: http://www.answers.com/topic/vitamin.
Accessed August 13, 2008.

[2] MedlinePlus. “Vitamins.” Available at: http://www.nlm.nih.gov/medlineplus/vitamins.html.
Accessed August 13, 2008.

[3] ScienceDaily.com. “Dietary Mineral.”
Available at: http://www.sciencedaily.com/articles/d/dietary_mineral.htm.
Accessed August 13, 2008.

[4] Walter, Patrick. “Food Supplements Directive valid, rules ECJ.” July 2005. Available at: http://findarticles.com/p/articles/mi_hb5255/is_200507/ai_n20265686. Accessed August 13, 2008.

[5] Wikipedia. “Dietary Reference Intake.” Available at:
http://en.wikipedia.org/wiki/Dietary_Reference_Intake.
Accessed August 13, 2009

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