By Nicola Cucuiet* and Sylvia Klinger
The connection between food and the appearance of conditions like Beriberi, pellagra, Barlow disease, has been highlighted since ancient times. It was only at the end of the XIX century, that the theory that responsible for these condition is the lack of food and thus the severe lack of vitamins. The importance of vitamins consists of the fact that they give the body health and the ability to function normally. From a balanced and healthy diet we absorb all the vitamins and nutrients the body needs. Vitamins are also known as supplements. Here is a list of some of the most important vitamins and minerals and their benefits. I will highlight a vitamin or mineral every day this week and next week. Let’s start with vitamin A.
Vitamin A
Vitamin A is an antioxidant that is fat soluble, that helps with the maintenance of healthy skin, teeth, mucus membranes. Vitamin A produces retina in the eye and promotes good vision in low light.
Sources of Vitamin A: carrots, spinach, broccoli, pumpkin, yams, mango, greens, butternut squash, beets, eggs, melons, fish.
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0–6 months* | 400 mcg RAE | 400 mcg RAE | ||
| 7–12 months* | 500 mcg RAE | 500 mcg RAE | ||
| 1–3 years | 300 mcg RAE | 300 mcg RAE | ||
| 4–8 years | 400 mcg RAE | 400 mcg RAE | ||
| 9–13 years | 600 mcg RAE | 600 mcg RAE | ||
| 14–18 years | 900 mcg RAE | 700 mcg RAE | 750 mcg RAE | 1,200 mcg RAE |
| 19–50 years | 900 mcg RAE | 700 mcg RAE | 770 mcg RAE | 1,300 mcg RAE |
| 51+ years | 900 mcg RAE | 700 mcg RAE |
* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.
Table Source: NIH Office of Dietary Supplements: http://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
Live life and love it. Eat well.
*Nicola Cucuiet – Masters degree Student in Clinical and Community Nutrition at University of Medicine and Pharmacy Targu Mures, Romania
