According to a recent article published by the Harvard medical school, "Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases."
What are vitamins?
vitamin is an organic molecule that is an essential micronutrient that an organism needs in small quantities for the proper functioning of its metabolism. Vitamins have diverse biochemical functions. Vitamin A acts as a regulator of cell and tissue growth and differentiation. Vitamin D provides a hormone-like function, regulating mineral metabolism for bones and other organs. The B complex vitamins function as enzyme cofactors (coenzymes) or the precursors for them. Vitamins C and E function as antioxidants. Both deficient and excess intake of a vitamin can potentially cause clinically significant illness, although excess intake of water-soluble vitamins is less likely to do so.
Types of vitamin
I) Fat soluble vitamins:- soluble In fats and are stored in the body. Examples:-A,D,E and K
II) water soluble vitamins:- soluble in water and cannot be stored in the body. Examples:- vitamin B and C. Any of these water soluble vitamins when not used by the body flows through the bloodstream and are lost mostly through pee that's why fresh supply of these vitamin is required everyday.
Requirement of vitamin for different age groups
I) foetus and child
A multicellular organism's healthy growth and development depend on vitamins. A fetus develops from the nutrition it takes in using the genetic code received from its parents. It necessitates the presence of specific vitamins and minerals at specific periods. These nutrients aid in the chemical processes that result in the production of skin, bone, and muscle, among other things. A kid may develop a deficiency disease if there is a substantial lack in one or more of these nutrients. Even slight flaws could result in long-term harm.
II) Adults
After a person has finished its growth and development, vitamins continue to be crucial nutrients for the healthy maintenance of the cells, tissues, and organs that make up the organism. They also help a multicellular life form use the chemical energy provided by the food it consumes and process the proteins, carbohydrates, and fats needed for cellular respiration.
III) older adults
According to the national institute of aging USA there are some key vitamin to be taken in correct proportion. Here's the data from national institute of aging USA
Vitamin A. Food Sources: Vitamin A can be found in products such as eggs and milk. It can also be found in vegetables and fruits, like carrots and mangoes.
Men Age 51+: Most men 51 and older should aim for 900 mcg RAE.
Women Age 51+: Most women 51 and older should aim for 700 mcg RAE each day.
Vitamin B1 (Thiamin). Food Sources: You can find vitamin B1 in meat – especially pork – and fish. It’s also in whole grains and some fortified breads, cereals, and pastas.
Men Age 51+: Most men 51 and older should aim for 1.2 mg each day.
Women Age 51+: Most women 51 and older should aim for 1.1 mg each day.
Vitamin B2 (Riboflavin). Food Sources: You can find vitamin B2 in eggs and organ meat, such as liver and kidneys, and lean meat. You can also find it in green vegetables, like asparagus and broccoli.
Men Age 51+: Most men 51 and older should aim for 1.3 mg each day.
Women Age 51+: Most women 51 and older should aim for 1.1 mg each day.
Vitamin B3 (Niacin). Food Sources: Vitamin B3 can be found in some types of nuts, legumes, and grains. It can also be found in poultry, beef, and fish.
Men Age 51+: Most men 51 and older should aim for 16 mg each day.
Women Age 51+: Most women 51 and older should aim for 14 mg each day.
Vitamin B6. Food Sources: Vitamin B6 is found in a wide variety of foods. The richest sources of vitamin B6 include fish, beef liver, potatoes and other starchy vegetables, and fruit (other than citrus).
Men Age 51+: Most men 51 and older should aim for 1.7 mg each day.
Women Age 51+: Most women 51 and older should aim for 1.5 mg each day
Vitamin B12. Food Sources: You can get this vitamin from meat, fish, poultry, milk, and fortified breakfast cereals. Some people over age 50 have trouble absorbing the vitamin B12 found naturally in foods. They may need to take vitamin B12 supplements and eat foods fortified with this vitamin.
Men Age 51+: 2.4 mcg every day
Women Age 51+: 2.4 mcg every day
Vitamin C. Food Sources: Fruits and vegetables are some of the best sources of vitamin C. Citrus fruits, tomatoes, and potatoes can be a large source of vitamin C.
Men Age 51+: Most men 51 and older should aim for 75 mg each day.
Women Age 51+: Most women 51 and older should aim for 90 mg each day.
Vitamin D. Food Sources: You can get vitamin D from fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals.
Men Age 51+: If you are age 51–70, you need at least 15 mcg (600 IU) each day, but not more than 100 mcg (4,000 IU). If you are over age 70, you need at least 20 mcg (800 IU), but not more than 100 mcg (4,000 IU).
Women Age 51+: If you are age 51–70, you need at least 15 mcg (600 IU) each day, but not more than 100 mcg (4,000 IU). If you are over age 70, you need at least 20 mcg (800 IU), but not more than 100 mcg (4,000 IU).
Vitamin E :-Food Sources: Vitamin E can be found in nuts like peanuts and almonds and can be found in vegetable oils, too. It can also be found in green vegetables, like broccoli and spinach.
Men Age 51+: Most men age 51 and older should aim for 15 mg each day.
Women Age 51+: Most women age 51 and older should aim for 15 mg each day.
Vitamin B (Folate). Food Sources: Folate can be found in vegetables and fruit, such as broccoli, brussel sprouts, spinach, and oranges. It can also be found in nuts, beans, and peas.
Men Age 51+: Most men age 51 and older should aim for 400 mcg DFE each day.
Women age 51+ : Most women age 51 and older should aim for 400 mg each day.
Vitamin K. Food Sources: Vitamin K can be found in many foods including green leafy vegetables, like spinach and kale and in some fruits, such as blueberries and figs. It can also be found in cheese, eggs, and different meats.
Men Age 51+: Most men 51 and older should aim for 120 mcg each day.
Women Age 51+: Most women should aim for 90 mcg each day.
What are minerals ?
Minerals are inorganic substances that are found in soil and water and are ingested by both plants and animals. While calcium, sodium, and potassium are probably recognizable minerals and falls under the major minerals, there are a variety of other minerals, including minor minerals such copper, iodine, and zinc, which are required in very small amounts.
Mineral requirements
Most people get the amount of minerals they need by eating a wide variety of foods. In some cases, your doctor may recommend a mineral supplement. People who have certain health problems or take some medicines may need to get less of one of the minerals. For example, people with chronic kidney disease need to limit foods that are high in potassium.
Here's the data from national institute of aging USA which shows the key minerals and their correct proportion for older adults
Calcium. Food Sources: Calcium is a mineral that is important for strong bones and teeth, so there are special recommendations for older people who are at risk for bone loss. You can get calcium from milk and other dairy, some forms of tofu, dark-green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods.
Men Age 51+: Men age 51-70 need 1,000 mg each day. Men age 71 need 1,200 mg each day. Don’t consume more than 2,000 mg each
Women Age 51+: 1,200 mg each day. Don’t consume more than 2,000 mg each day.day.
Magnesium. Food Sources: This mineral, generally, is found in foods containing dietary fiber, such as green leafy vegetables, whole grains, legumes, and nuts and seeds. Breakfast cereals and other fortified foods often have added magnesium. Magnesium is also present in tap, mineral, or bottled drinking water.
Men Age 51+: 420 mg each day
Women Age 51+: 320 mg each day
Potassium. Food Sources: Many different fruits, vegetables, meats, and dairy foods contain potassium. Foods high in potassium include dried apricots, lentils, and potatoes. Adults get a lot of their potassium from milk, coffee, tea, and other nonalcoholic beverages.
Men Age 51+: Men need 3,400 mg each day.
Women Age 51+: Most women age 51 and older need 2,600 mg each day
Sodium. Food Sources: Preparing your own meals at home without using a lot of processed foods or salt will allow you to control how much sodium you get.
Men Age 51+: Men 51 and older should reduce their sodium intake to 2,300 mg each day. That is about 1 teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. If you have high blood pressure or prehypertension, limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may be helpful.
Women Age 51+: Women 51 and older should reduce their sodium intake to 2,300 mg each day. That is about 1 teaspoon of salt and includes sodium added during manufacturing or cooking as well as at the table when eating. If you have high blood pressure or prehypertension, limiting sodium intake to 1,500 mg per day, about 2/3 teaspoon of salt, may be helpful.
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