She Strengthens

Unlock the Power of Vitamins and Minerals

Vitamins and minerals are essential nutrients that play a crucial role in maintaining optimal health. While a balanced diet can provide most of the necessary vitamins and minerals, deficiencies can still occur. Here’s a comprehensive guide to the essential vitamins and minerals, their functions, and recommended daily intake.

Vitamin B1 (Thiamine)

• Boosts energy production, nerve function, and heart health
• Recommended daily intake: 1.2 mg (men), 1.1 mg (women)
• Food sources: cooked rice, fortified cereals, cooked egg noodles, broiled pork chop, cooked trout

Vitamin A

• Essential for vision, immune function, and skin health
• Recommended daily intake: 900 mcg (men), 700 mcg (women)
• Food sources: beef liver, sweet potatoes, spinach, pumpkin pie, raw carrots

Vitamin B6

• Involved in many bodily functions, including energy production and nerve function
• Recommended daily intake: 1.3 mg (adults 19-50), 1.7 mg (adults 51+)
• Food sources: chickpeas, beef liver, cooked yellowfin tuna, cooked sockeye salmon, bananas

Vitamin B12

• Crucial for energy production, nerve function, and the formation of red blood cells
• Recommended daily intake: 2.4 mcg (adults), 2.6 mcg (pregnant women), 2.8 mcg (lactating women)
• Food sources: cooked clams, beef liver, cooked rainbow trout, fortified nutritional yeast, low-fat milk

Vitamin C

• Antioxidant properties help protect against cell damage and support immune function
• Recommended daily intake: 90 mg (men), 75 mg (women)
• Food sources: sweet red peppers, orange juice, oranges, kiwis, broccoli

Vitamin D

• Essential for bone health, immune function, and mood regulation
• Recommended daily intake: 15 mcg (600 IU) (adults 70-), 20 mcg (800 IU) (adults 71+)
• Food sources: cod liver oil, cooked rainbow trout, white mushrooms, fortified milk, fortified cereals

Vitamin E

• Antioxidant properties help protect against cell damage and support skin health
• Recommended daily intake: 15 mg (adults), 19 mg (lactating women)
• Food sources: wheat germ oil, sunflower seeds, almonds, sunflower oil, hazelnuts

Vitamin K

• Crucial for blood clotting and bone health
• Recommended daily intake: 120 mcg (men), 90 mcg (women)
• Food sources: natto, boiled collard greens, boiled turnip greens, spinach, kale

Calcium

• Essential for bone health, muscle function, and nerve function
• Recommended daily intake: 1,000 mg (adults 19-50), 1,200 mg (adults 51+)
• Food sources: plain yogurt, fortified orange juice, part-skim mozzarella, sardines with bones, firm tofu

Chromium

• Involved in carbohydrate and fat metabolism
• Recommended daily intake: 35 mcg (men 19-50), 30 mcg (men 51+), 25 mcg (women)
• Food sources: whole grains, broccoli, apples, spinach, green beans

Remember to always consult with a healthcare professional before taking any supplements, as excessive intake can lead to adverse effects. A balanced diet rich in whole foods can provide all the necessary vitamins and minerals for optimal health.