Vitamins and minerals are essential for a healthy body, and the Recommended Daily Allowance (RDA) is the average daily intake that a person needs to avoid deficiencies and stay healthy. Men and women often have different vitamin and mineral recommendations, and there are different ways to measure RDA. The vitamins and minerals needed in higher doses are measured in milligrams, while those that the body needs the least are measured in micrograms. Vitamin A, also known as retinol, is a fat-soluble vitamin that is necessary for healthy vision, growth, and development.
The RDA for women is 700 micrograms, while men need 900 micrograms. Vitamin A can be found in dairy products, yellow or orange fruits and vegetables. The B vitamins form a complex that is essential for energy production, metabolism, and cell growth. The recommended daily dose varies depending on the type of B vitamin.
Vitamin C is a water-soluble vitamin that contains antioxidants that promote healthy tissue growth. Women need 75 milligrams of vitamin C per day, while men require 90 milligrams. Vitamin C can be found in many fruits and vegetables, and it helps the body absorb iron better if there is an iron deficiency. Vitamin D is an essential fat-soluble vitamin that is activated by ultraviolet (UV) light. In addition to sun exposure, vitamin D can be found in cod liver oil, fatty fish, fortified juices, milk, and cereals.
The RDA for children and adults is 15 micrograms (600 IU), while people age 70 and older should consume 20 micrograms (800 IU). Vitamin E is an important vitamin for organ function, with a recommended daily dose of 15 milligrams. Sources of vitamin E include vegetable oils, avocados, spinach, seeds and nuts, and whole grains. Vitamin K is essential for blood clotting, with a recommended daily dose of 120 micrograms for men and 90 micrograms for women. This protein-rich vitamin is found primarily in green leafy vegetables.
Iron helps carry oxygen in the blood, with men and women needing to consume between 8 and 18 milligrams of iron a day. Iron can be found in red meat, green leafy vegetables, and legumes. In general, excessive consumption of minerals or vitamins is due to the excessive intake of a certain micronutrient through the use of multivitamins or supplements. Supplements can be used to get the recommended daily amount of vitamins and minerals you need for a healthy body.
