How Many Vitamins And Minerals Are Essential For Body – 13 essential vitamins and minerals are required for the body. Most common: vitamins A, B, C, D, E, K, and others.
Besides, the most common minerals are calcium, sodium, potassium, etc. Indeed, daily Vitamins And Minerals Are Essential to Live a Longer and Happier life. Most of us know the importance of healthy nutrients.
Still, the majority of people skip or forget to include such foods in their diet. The most common reason is a busy schedule or lack of time.
So in this guide, we discuss what vitamins & minerals we need daily. Besides, we also know the foods that contain the most nutrients and their functionality. Now check out the detailed information on how many vitamins and minerals are essential for the body and where to get them.
How Many Vitamins And Minerals Are Essential For Body
As we mentioned, our body requires 13 essential minerals and vitamins. Now there are a variety of types available for the following nutrients.
Most of them work in similar ways to others. For example, Niacin and vitamin B6, are similar to each other. Indeed, both nutrients work to metabolize fat and carbs. So check out below the daily intake of vitamins and minerals chart.
| List Of Vitamins and Minerals | Quantity for Men | Quantity for pregnant or breastfeeding women | Common Foods | Functions |
| Biotin | 30 mcg/day If you are 19 or upper age adult | 35mcg/day if you are a breastfeeding women | You can get the highest biotin from certain vegetables like ( sweet potatoes) and some foods like orange meat, eggs, nuts, etc | It is a metabolism compound that tends to develop protein blocks. Besides, it helps strengthen hair and nails. |
| Vitamin B12 | 2.4 mcg/day is enough for most adults | 2.8 mcg/day is required for pregnant or breastfeeding women | Several healthy foods contain vitamin B12 nutrients. However, the most popular are beef, low-fat milk, and cheese | Improve brain function and nervous system. Besides, vitamin B12 also regulates DNA, produces energy, etc. |
| Niacin | Adult men (19+) require 16mg/day. However, adult women require 14mg/day. | Pregnant women require the highest Niacin – 18mg/day. Weather, breastfeeding women need 17 mg/day | Beef liver contains the highest Niacin 14.9mg per serving. Besides, you can also get other options like chicken & turkey breast. | It is a similar compound to vitamin B. Thus, Niacin works to metabolize fats and convert carbs into glucose. |
| Vitamins A | Adult men need 900mcg/day where adult women require 700mcg/day | Breastfeeding women needed the highest quantity of vitamin A (1200-1300mcg/day). While pregnant women require 770mcg/day. | There are various options available for this nutrient like Broccoli, Sweet red pepper, Cod liver oil, Beef liver, etc. | This nutrient plays an important role in healthy eyesight. Besides, this compound also promotes teeth, skin, tissue, etc. |
| Folate | 400mcg/day is enough for an adult | For pregnant and breastfeeding women 500-1000 mcg/day of folate require | You get a variety of options like Fresh fruits juices, Whole grains, Seafood, etc | It works to develop DNA and other essential genetic material in the human body |
| Vitamin B6 | For adult men, 1.7mg/day, and women need 1.5mg/day | 1.9mg/day of vitamin B6 is enough for the following people | The most common foods are soya beans, poultry, wheatgerm, oats, bananas | This converts food into energy. Besides, this nutrient also works to produce essential hormones like dopamine and serotonin. |
| Pantothenic acid | Average adults can safely intake this compound 5 mg to 1g/day. | Pregnant women require 6mg/day while breastfeeding women need 7mg PA per day | Eggs, milk, peanuts, potatoes, broccoli, beef, etc are the excellent source of this nutrient | Indeed, this acid is a vitamin B5 compound that converts carb and fat protein into energy. |
| Vitamin C | 65-90mg of vitamin C per day is enough for most adults | During pregnancy, Minimum requirement is 80mg/day. While breastfeeding women should intake 115 mg/day of vitamin C. | Specifically, fruits are an excellent source of this nutrient. For example, oranges, strawberries, blackcurrants, etc | This nutrient refers to as ascorbic acid tend to protect & develop all body tissues |
| Choline | For males, the requirement is 550mg/day while women require 425mg daily. | 450 mg is enough | Whole eggs, Soybeans, Caviar, mushrooms, etc are some excellent sources of this compound. | Cell membranes are the function of this nutrient. It helps to build optimal health. |
| Vitamin D | 15-20mg/day is enough for adults who age between 19 to 71 years old | Both require 15mg/day | Salmon is an important source of this vitamin. Besides, you also get other options like Egg yolks, mushrooms, sardines, etc. | In the human body, Several roles are played by this nutrient. However, the most common are protecting bones, muscles, heart, and immune system. |
| Vitamin E | 15mg/day but more than 100mg can be harmful to your health | 15mg/day | Peanuts, almonds, Swiss chard, etc are some foods that contain higher vitamin E | This nutrient plays as an antioxidant that protects your cells from free radicals. |
| Thiamin | 1.1-1.2mg/day is sufficient for adult men and women | During pregnancy, the requirement goes to 1.4mg/day and breastfeeding women needs 1.5mg/day of Thiamin | Include Sunflower seeds, Beans, pork, Yogurt, etc foods in your daily meal | This nutrient refers to vitamin B1 which works to proceed with energy metabolism. |
| Vitamin K | 1mcg/day as per your weight. It means if your weight is 60kg then you need 65mcg of vitamin K/day. | Same requirement here | Green leafy beans are the main source of this nutrient. Besides, you also get a few other options like beef liver | This nutrient tends to develop essential protein that is required for building bones and blood clotting. |
| Calcium | An adult male who is between 51-70 years old requires 1000mg of calcium per day. While an adult female (51-70) requires a little bit higher 1200mg/day | Same here 1200mg per day. Indeed, women have lower bone density than the average male. That’s why they need a higher quantity of calcium. | Milk is the main source of this nutrient. Besides, several other foods are available for calcium like Soybeans, yogurt, etc. | Strengthen your teeth & bones. |
| Sulfur | 14mg/day as per your body weight. It means if you are 55kg weight then the requirement is 55 mg of sulfur per day. | Same here | mainly meat and vegetables are the sources of this nutrient. For example, Turkey, leafy green, nuts, etc. | Protect cells and develop DNA in the human body. |
| Magnesium | 400-420mg/day is required for men who age between 19-51 years old. While women require 350-360mg/day. | 380mg/day is required for the following women | Pumpkin seeds, Peanuts, Almonds, etc are some foods that contain higher Magnesium | It work to regulate nerves and muscle functions |
| Chloride | 2300mg/day is necessary for adult men and women | 450mg/day is needed during pregnancy. | seaweed, tomatoes, lettuce, etc foods contain higher Chloride. | This nutrient works to balance blood volume, PH level, and fluid amount inside and outside of the cells. |
| Sodium | Less than 2300mg/day is enough for most the adults | 2300mg/day | canned meat, Frozen breaded meats, etc contain higher than others. | Work to maintain balanced electrolytes in your body |
| Potassium | The average male requires 3400mg/day while women need a lower 2600mg/day. | 4000mg/day require during pregnancy | Mainly fruits are an excellent source of this nutrient. For example, bananas, grapefruit, oranges, etc. You can also get some other options like sweet potatoes, broccoli and others. | It improves your nervous system and muscle contraction. |
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| Phosphorus | 700mg/day is necessary for this nutrient. | 700mg/day | Chicken, Whole Grains, nuts etc are the source of Phosphorus. | It regulates the work process of carbs and fat. Besides, this nutrient also creates the formation of teeth and bones. |
| Iron | During pregnancy, the requirement is 30-60mg per day. While breastfeeding women should take between 9-10mg of iron per day. | 30-60mg iron per day is required for the following women. | Soybeans, White beans, Spinach, etc foods are excellent sources of this nutrient. | It is a part of our hemoglobin that carries oxygen via blood. Indeed, iron makes the usage of oxygen easy for our bodies. |
| Zinc | 11 mg for men and 8mg for women per day recommended | 11mg/day is vital for such women. | Meat, selfishness, nuts, and eggs are an excellent sources of this nutrient. | Indeed, zinc is important to maintain a healthy immune system. It helps to heal wounds, cell divisions, etc. |
| Copper | 1400mcg/day is enough for most adult men. While women require 1100mcg/day. | 1.5-2mg copper is recommended for these females. | Include Organ meats, Lobster, Shiitake Mushrooms, etc foods to intake this nutrient. | This nutrient works with iron to maintain healthy defense, bones, and nerve systems. |
| Fluoride | US NAS institute recommends intaking of 0.05 mg per day as per your weight/kg. | SAME | Spinach, Potatoes, and black tea contain higher amounts of Fluoride. | This nutrient mainly works to improve bones and dental health. |
| Iodine | 150mcg/day is enough for adult men and women | 150mcg/day | Cod, Oysters, and Enriched Bread contain higher Iodine. | This is a vital nutrient to produce thyroid hormone. |
| Selenium | 55mcg/day | 60 – 70 mcg/day | Include Brazil nuts, Ham, and Chicken in your daily meal | This nutrient helps to produce an antioxidant enzyme that protects cells. |
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Important Note:-
So above is the chart of all essential vitamins and minerals. Talking about nutrition, the human body needs ṣix essential nutrients. The followings are
- Protein
- Minerals
- Vitamin
- Carbs
- Fat
- water
Still, now we know vital vitamins and minerals. Besides, we also know their sources, function, and RDA. Indeed, all six nutrients are important for healthy physiques. People who intake those nutrients daily tend to live longer than others.
Carbs or carbohydrates are the sources of energy. Our body stores this compound in body muscles and uses it when needed. The requirement of this compound is 225-325grams per day for adults.
Protein is a vital compound that repairs and develops our tissues. The requirement of this compound is 0.8 grams/kg weight of an adult.
Lastly comes water, which covers up to 60% of our body. Now the water requirement per day is 3.7ltr for males and women need 2.7ltr per day of water.
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Conclusion:- How Many Vitamins And Minerals Are Essential For the Body
So this is detailed information on How Many Vitamins And Minerals Are Essential For the Body. Besides, we also discuss where to get them. A deficiency of vitamins and minerals can tend to cause several diseases. However, all six nutrients are essential for the human body. Still, pregnant and breastfeeding women should monitor their diet wisely. You can take the doctor to help to prevent any health damage.
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