Why are these minuscule nutrients so crucial? We often see juice bottles and cereal boxes boasting about their vitamin and mineral richness. Vitamins and minerals are unquestionably health superstars since they support bone and eye health as well as the body's ability to convert food into fuel. It doesn't hurt to be a bit more conscious of the vitamins and minerals that keep us alive and happy, even though the typical diet usually includes appropriate levels of the necessary nutrients without a problem. But first, let's clarify a few important phrases.
Vitamins: Natural compounds necessary for healthy cell growth, development, and function. There are thirteen necessary vitamins. (More below on that.)Getting Started
fatty-soluble vitamins Vitamins known as "fat-soluble" bond to fat in the stomach and are subsequently stored in the body for usage at a later time. These vitamins (A, D, E, and K) are less likely to make us vitamin deficient, but they are more likely to make us poisonous levels, generally as a result of extreme overconsumption or overly enthusiastic supplement use. (Or perhaps it's simply a bad infatuation with kale chips...)
Vitamins That Are Water-Soluble The remaining vitamins are water-soluble, allowing cells to take them up right away. When consumed in excess, these vitamins are eliminated from our bodies every time we use the restroom. The vitamins biotin, vitamin C, niacin, pantothenic acid, the four B complex vitamins, and folic acid are water-soluble. need to be restored more frequently, but the body can tolerate higher doses.
Minerals: Minerals are inorganic substances, which means they do not include carbon. They are all arranged on the periodic table (remember chemistry class in sixth grade?). They are also important for healthy bodily development and operation. The body requires huge amounts of macrominerals, which fall into two categories: trace minerals (only a pinch required).
RDA: Recommended Dietary Allowances, or RDAs, outline the typical daily dietary requirements for each vitamin and mineral an individual requires to maintain good health and avoid deficiency conditions. The values are categorised by age and gender and are all supported by scientific facts.
AI: An acceptable intake level, or AI, is used in place of an RDA for vitamins for which one has not yet been established (often because there is insufficient scientific evidence). The maximum daily vitamin or mineral dosage that is most likely to be safe for the average person is known as the tolerated upper intake level (UL). To prevent toxicities, stay beneath the UL radar (particularly while utilising supplements).
The Evaluations: Units of milligrammes are used to indicate vitamins and minerals that need to be consumed in higher dosages (mg). In micrograms, trace minerals and vitamins are measured (mcg). One milligramme contains 1,000 micrograms. Following are all of Greatist's daily intake and limit suggestions.
The Key Players
Vitamin B7 or vitamin H, sometimes known as Biotin, like the other water-soluble B-complex vitamins, is essential for both cell development and the metabolism of food. Our bodies employ metabolism to turn the food we eat into energy that can be used for everything we do, including thinking, running, and hula-hooping. Although biotin deficiency is exceedingly uncommon, eating too many raw egg whites has been shown to reduce the body's ability to absorb it.
How to Acquire It Eggs (13-25 mcg per big egg), whole grains (0.02-6 mcg per slice of bread), cooked salmon (4-5 mcg per 3 ounces), or avocados (2-6 mcg per avocado)
What’s Too Much: Not determined
Do you have any milk? Get your daily dose of calcium, a macromineral essential for the healthy emergence of bones and teeth, by downing a glass. But calcium does more than just that; it also aids in blood clotting, neuronal signalling, hormone secretion, blood pressure, and muscle function. Additionally, calcium works with vitamin D to prevent osteoporosis. It is uncommon to consume too much calcium through diet, but excessive calcium supplementation may increase your chance of developing kidney stones or heart disease.
You will require 1,000 mg.
How to Acquire It Milk (300 mg per cup—ice cream counts too!), yoghurt (300 mg per cup), cheddar cheese (303 mg per 1.5 ounces), tofu (258 mg per 12 cups), bok choy (79 mg per 12 cups), spinach (115 mg per 12 cups), and rhubarb (174 mg per 12 cups) are some foods that may quench your calcium thirst.
What's Excessive: 2,500mg
Choline: Acetylcholine, a neurotransmitter necessary for the nerve and brain functions that regulate memory and muscular movement, is made of choline, another water-soluble B vitamin. Additionally, choline aids in converting the food we consume and our energy reserves (hello, love handles) into fuel. The choline shortage that is associated with neurological problems, fatty liver disease, atherosclerosis, pregnancy complications, and endurance athletes are all at higher risk for the condition. Extremely high dosages won't kill you, but taking more than 10 grammes a day will make you throw up, sweat more and salivate more, and have a fishy body odour, none of which anyone likes!
Men need 550 mg, while women need 425 mg.
How to Acquire It Get excited: milk chocolate, cooked broccoli and Brussels sprouts (both 62 mg per cup), cooked eggs (126 mg per egg), milk (38 mg per cup), beef (67 mg per 3 ounces), and (20 mg per 1.5 ounces bar).
3,500 mg is too much.
chromium: If you have chrome wheels, do you eat foods high in chromium? Despite the fact that it might enhance insulin activity and the digestion of the sugars we eat, this trace mineral is only needed in very small amounts and is not considered to be "essential". There is no good research to back up the claims that various chromium supplements promote muscle building and weight loss. Actually, taking too much chromium can damage your kidneys. So hold off on taking the pill and try an experiment to get rock-hard abs instead.
What You Need: Men = 35 mcg; Women = 25 mcg
How to Get It: There’s heavy metal (chromium metal,
that is) in broccoli (22 mcg per cup, grape juice (7.5 mcg per cup),
waffles (6.7 mcg per waffle), and English muffins (3.6 mcg per muffin).
What’s Too Much: Not determined
Copper: Don't skimp on this beautiful mineral because it is an antioxidant and a necessary trace element. In addition to being essential for the production of red blood cells, copper is also necessary for healthy immunity, nervous system function, and energy metabolism. Copper deficits can cause anaemia, a low white blood cell count, and bone degeneration, albeit they are uncommon. While acute copper poisoning from polluted water or leaching from copper vessels is uncommon, copper toxicity from dietary consumption is rare. This condition causes unpleasant stomachaches.
What You Need: 900 mcg
How to Get It: Instead of gnawing on pennies, try
cooked liver—yum! (4,049 mcg per ounce), oysters (670 mcg per medium
oyster), crabmeat (634 per 3 ounces), cashews (629 mcg per ounce), raw
mushrooms (344 mcg per cup), semisweet chocolate (198 mcg per ounce),
and chunky peanut butter (185 mcg per two spoonfuls).
What’s Too Much: 10,000 mcg
Fluoride: This trace mineral that is not necessary for life helps prevent cavities in teeth and makes bones more durable. Know that most American tap water is already fluoridated, satisfying those demands, before munching on any toothpaste.
What You Need: Men = 4 mg; Women = 3 mg
How to Get It: Food sources include grape juice
(0.05-0.64 mg per cup), canned sardines (0.2-0.4 mg per 3.5 ounces), and
chicken (0.06-0.10 mg per 3.5 ounces).
What’s Too Much: 10 mg
Folic acid: Many countries' governments chose to add folic acid, also known as folate or folacin, to the majority of commercial flour because it is such an essential component of our diet. What's the big deal about folic acid then? In order to assist prevent birth malformations in the spine and brain, it is crucial for pregnant women to maintain the baby's healthy development. No infant on board? Additionally, folic acid aids in the development of the majority of body cells and may lower the risk of heart disease and colon cancer.
What You Need: 400 mcg
How to Get It: Look out for fortified grains and
cereals (200-400 mcg per cup), asparagus (134 mcg per 6 spears), spinach
(132 mcg per half cup), orange juice (83 mcg per cup), lentils (179
per half cup).
What’s Too Much: 1,000 mcg
Iodine: Definitely serve iodine at meals. Our basal metabolic rate is maintained by thyroid hormones, which contain this necessary trace mineral (BMR). Iodine aids in the regulation of body temperature, nerve, and muscle activity, as well as the growth and development of the body. A lack of iodine can cause goitres, an unsightly enlargement of the thyroid gland, as well as thyroid malfunction and developmental abnormalities. The majority of table salt contains iodine (the package does indicate "iodized," right?). Sometimes, albeit infrequently, too much iodine can result in hyperthyroidism, goitres, severe GI discomfort, and stomach, throat, and mouth burning.
What You Need: 150 mcg
How to Acquire It Cod (99 mcg per 3 ounces), shrimp (35 mcg per 3 ounces), canned tuna (17 mcg per half can), milk (56 mcg per cup), baked potatoes (60 mcg per medium potato), and (small amounts of) seaweed (more than 4,500 mcg per 14 ounces!) are foods that should be supplemented with iodine.
What’s Too Much: 1,100 mcg
Iron: Add some iron to your meals to help the muscles' myoglobin and haemoglobin, two components of red blood cells, provide oxygen to all the cells that require it. In addition, amino acids, collagen, neurotransmitters, and hormones are all produced using iron. Vegetarians and vegans may wish to think about taking iron supplements or at least increase their intake of iron-rich fruits and leafy green vegetables because this mineral is more easily absorbed from red meat and poultry.
But avoid obsessing over iron: A deadly acute iron overdose is possible, and a generalised excess can irritate the GI tract and result in nausea, vomiting, diarrhoea, and constipation.
What You Need: Men = 8 mg; Women = 18 mg
How to Acquire It: As an example, take into account beef (2.32 mg per 3 cooked ounces), oysters (5.04 mg per 6 medium oysters), raisins (0.81 mg per small box), prune juice (2.28 mg per 6 fluid ounces), potatoes (1.87 mg per medium potato), cooked lentils (3.30 mg per half cup), tofu (2.15 mg per 14 blocks), and cashews (1.89 per ounce).
What’s Too Much: 45 mg
Obtaining It: Take into account the following: beef (2.32 mg per 3 cooked ounces), oysters (5.04 mg per 6 medium oysters), raisins (0.81 mg per small box), prune juice (2.28 mg per 6 fluid ounces), potatoes (1.87 mg per medium potato), cooked lentils (3.30 mg per half cup), tofu (2.15 mg per 14 blocks), and cashews (1.89 per ounce).
What You Need: Men = 400 mg; Women = 310 mg
How to Acquire It Oat bran (96 mg per half cup), almonds (78 mg per ounce), brown rice (86 mg per cup), cooked spinach (78 mg per half cup), bananas (32 mg per banana), and molasses all help to increase the amount of magnesium you consume (48 mg per tablespoon).
What's Too Much? Dietary magnesium has no maximum limit, however, supplementary magnesium shouldn't be taken in excess of 350 mg per day.
Manganese: Manganese, which derives from the Greek word for magic, has two sides. It is a potentially dangerous amount even though it is a necessary trace mineral and antioxidant. Overconsumption of this magic mineral, which is typically a result of water contamination, may lower intellectual performance. It is important for energy, bone formation, and wound healing.
What You Need: Men = 2.3 mg; Women = 1.8 mg
How to Get It: Mix a small amount of this potion with brown rice (1.07 mg per half cup), nuts (1.28 mg per ounce), porridge (0.99 mg per instant oatmeal package), pineapples (0.77 mg per half cup), and green tea to get a limited supply (0.41-1.58 mg per cup).
What’s Too Much: 11 mg
Molybdenum: Although we are unable to assist with the pronunciation of this important trace mineral, we can attest that it is a requirement for a number of enzymes that quicken the body's metabolic processes for converting ingested and stored nutrients into energy. Healthy individuals have never been shown to have a molybdenum shortage, and toxicity is also quite uncommon.
You require 45 mcg.
How to Acquire It Legumes like black beans (130 mcg per cup) and split peas (148 mcg per cup), as well as nuts like almonds, chestnuts, and peanuts, are foods high in molybdenum (all about 42 mcg per cup).
What’s Too Much: 2,000 mcg
Vitamin B3: Niacin, also known as nicotinic acid or vitamin B3, Are you searching for gorgeous skin, hair, and red blood cells? Niacin can be of assistance. Niacin, along with other water-soluble B vitamins, is necessary for turning food into energy. Furthermore, it is essential for the well-being of the skin, hair, eyes, liver, and neurological system, and it is thought to reduce the risk of high cholesterol and heart disease. Extreme niacin deficiency can cause pellagra, which is linked to "the four D's": dementia, dementia-related symptoms, diarrhoea, and death.
Don't go overboard, though: Pellagra is incredibly uncommon. Niacin in excess of 50 mg per day may create the so-called "niacin flush," a rosy tingling sensation that can be toxic at high doses.
What You Need: Men = 16 mg; Women = 14 mg
How to Get It: Eat fortified cereals (20-27 mg per cup), peanuts (3.8 mg per ounce), chicken (7.3 mg per 3 ounces), salmon (8.5 mg per 3 ounces), and coffee (0.5 mg per cup).
What’s Too Much: 35 mg
Vitamin B5:Pantothenic acid, also known as vitamin B5, is crucial for the metabolism of food and aids in the synthesis of steroid hormones, red blood cells, and a variety of other substances. Although B5 deficiency is relatively uncommon (it usually occurs in conjunction with severe starvation), it can cause neurologic symptoms like burning feet. Toxicity is essentially nonexistent.
You'll Need: 5 mg
How to Acquire It: Chicken (0.98 mg per 3 ounces), eggs (0.61 mg per big egg), nutritious grains (0.19 mg per slice of whole wheat bread), mushrooms (0.52 mg per half cup), sweet potatoes (0.88 mg per medium potato), avocados (1.99 mg per whole avocado), and yoghurt are meals to avoid tingling toes (1.35 mg per cup).
What’s Too Much: Not determined
Phosphorous: Keep your bones and teeth healthy with phosphorous, a macromineral that primarily strengthens and guards your skeleton, choppers, and teeth. Additionally, phosphorus is a component of DNA and RNA, aids in the transportation of nutrients to organs in need of them, and aids in the conversion of food into energy. Although much phosphorus is unfavourable to the kidneys, acute phosphorus toxicity is incredibly rare. On the other hand, infrequent occurrences of phosphorus shortage can cause anaemia, weakened muscles, decreased appetite, rickets (in youngsters), and tingling and numbness in the legs.
You will require 700 mg.
How to Acquire It All dairy products, such as milk (257 mg per cup), yoghurt (385 mg per cup), and cheese, are foods that are high in phosphorus (131 mg per ounce). Is dairy not your thing? Consider the following: beer (173 mg per 3 ounces), chicken (155 mg per 3 ounces), eggs (104 mg per large egg) and salmon (252 mg per 3 ounces)
What's Excessive: 4,000 mg
Potassium: Our hearts beat for potassium, an electrolyte and macromineral required for the proper functioning of the neurological system, muscles, and a steady heartbeat. Along with sodium, potassium plays a key role in maintaining a healthy balance of fluids by assisting the kidney to conserve fluids during times of dehydration or eliminate extra fluids. And there's still more! Potassium is known to strengthen bones and reduce blood pressure. Short-term potassium shortages can result in weakness and cramping in the muscles, bloating, stomach pain, and constipation — not exactly what you want. But don't get too excited about potassium because large quantities (usually from supplements) can cause irregular heartbeats, GI problems, muscle weakness, and tingling in the hands and feet.
What You Need: 2,000 mg
How to Acquire It: Baked potatoes (926 mg per medium potato), artichokes (343 mg per medium artichoke), plums (637 mg per 12 cups), raisins (598 mg per 12 cups), and bananas will boost your K (potassium's letter on the periodic table) (422 per medium banana).
What's Excessive: Not established
Vitamin B2 riboflavin is a flavorful vitamin that has a lot of street cred. This water-soluble B vitamin improves the health of hair, skin, muscles, eyes, and the brain in addition to assisting in the conversion of food into fuel and promoting iron absorption in the intestines. Additionally, several studies have found riboflavin to be useful in treating migraines. A scratchy throat, cracks and blisters around the lips, an inflamed "magenta tongue", and scaly skin are all symptoms of riboflavin insufficiency, which is uncommon. The side effect of flavinuria, which occurs when too much riboflavin is consumed, may cause your urine to turn bright yellow, although it is not harmful.
What You Need: Men = 1.3mg; Women = 1.1mg
Getting It: Increase your intake of riboflavin by including milk (0.34 mg per cup), almonds (0.23 mg per ounce), cheddar cheese (0.11 mg per ounce), eggs (0.27 mg per large egg), fortified grains and cereals, and nuts (0.59-2.27 mg per cup).
What's Excessive: Not established
Selenium: Selenium functions as both an antioxidant and a smooth regulator of thyroid hormones. Antioxidants drive out the free radicals from the body to protect it from harm. Selenium should only be taken in moderation as chronic excess of this trace mineral (typically via supplements) has been linked to nausea, GI discomfort, and brittle hair and nails.
What You Need: 55 mcg
How to Get It: Brazil nuts (544 mcg per six kernels) have the highest concentration of selenium, but it's also present in significant amounts in shrimp (34 mcg per 10-12 shrimp), crabmeat (41 mcg per 3 ounces), salmon (40 mcg per 3 ounces), enriched noodles (38 mcg per cup), beef (16 mcg per 3 ounces), and pork (35 mcg per 3 ounces)
What’s Too Much: 400 mcg
Sodium chloride: Chemistry enthusiasts will recognise this pair of minerals as sodium chloride, or salt. Table salt is what the rest of us call it. Before you shake things up, be aware that most meals, snacks, and even beverages include significant amounts of sodium chloride. It is possible to consume too much of this tasty mineral combination, despite the fact that it is necessary for fluid balance, nerve signal transmission, muscle contractions, digestion, and blood pressure. Consuming too much sodium can cause blood pressure to rise above normal levels, raising the risk of developing hypertension and cardiovascular disease in the future. Consider low-salt alternatives like olive oil, unsalted nuts in place of salted ones, and fresh fruit as the normal daily diet already contains way too much salt!
What You Need: 500 mg of sodium; 750 mg of chloride
How to Get It: White bread (850 mg per two slices), pickles (800 mg per 1 spear), and canned products like chicken noodle soup are also good sources of sodium chloride (a striking 3,400 mg of NaCl per cup).
What’s Too Much: 2,300 mg of sodium (the equivalent of 5.8 g of salt per day)
Vitamin B1:Thiamin, also known as vitamin B1, is a water-soluble B vitamin that promotes healthy hair, skin, muscles, and the brain. It also aids in the metabolism of food. Although thiamin deficiency, often known as beriberi, is uncommon in the United States, there have never been any reports of toxicity. Numerous mechanisms exist for symptoms to impact the neurological, muscular, gastrointestinal, and cardiovascular systems.
What You Need: Men = 1.2 mg; Women = 1.1 mg
How to Acquire It: Milk (0.10 mg per cup), lentils (0.17 mg per half cup), cantaloupe (0.11 mg per half fruit), enriched long grain white rice (0.26 mg per cup), and pecans are all effective beriberi-blockers (0.19 mg per ounce).
What's Excessive: Not established
Vitamin A: Retinol, retinal, and retinoic acid, sometimes known as vitamin A. what's the deal with this vitamin? Vitamin A performs a variety of essential functions in addition to its well-known benefits for vision. It promotes the creation and activity of red and white blood cells, maintains the health of blood vessels and the immune system, aids in bone regrowth, controls cell growth and division, and may lower the risk for various cancers. Drugs to treat numerous skin conditions, including acne, also contain retinoids, variants of vitamin A. Although vitamin A deficiency is uncommon in developed nations, it is not unheard of in underdeveloped nations where it can result in night blindness and, in severe cases, total blindness. In impoverished nations, diarrhoea and heightened susceptibility to infectious diseases are also impacted by vitamin A deficiency. Eat some carrots like Bugs Bunny to get large doses of beta-carotene, which is promptly converted to vitamin A after digestion.
You'll require: For women, 700 mcg, and for men, 900 mcg
How to Obtain It: Take into account eggs (91 mcg per large egg), cod liver oil, and greens (443 mcg every 12 cups) (1,350 mcg per teaspoon).
What’s Too Much: 3,000 mcg
Vitamin B6: (also known as pyridoxal, pyridoxine, and pyridoxamine) stands out among other vitamins like G6. Serotonin is a hormone that affects sleep, hunger, and mood, and vitamin B6 aids in its production. Additionally, it modulates immunological and cognitive function, aids in the production of steroid hormones and red blood cells, and may lower the risk of heart disease. Diets deficient in B6 are uncommon, but severe deficiencies can result in seizures and other neurological problems. Supplement users are more likely to experience side effects from high doses, which include limb discomfort and numbness.
What You Need: 1.3 mg
How to Get It: Foods high in vitamin B6 include baked russet potatoes with the peel (0.70 mg per medium potato), chicken (0.51 mg per medium potato), bananas (0.43 mg per medium banana), hazelnuts (0.18 mg per ounce), and cooked spinach (0.44 mg per cup).
What’s Too Much: 100 mg
Vitamin B12: Another water-soluble B vitamin, vitamin B12 aids in cell growth, the protection of brain cells, and the metabolism of fatty acids and amino acids. It may also lower the risk of Alzheimer's disease. When it comes to the latter, grey-haired years, keep B12 close by because shortages are typical in the elderly and can result in memory loss, dementia, and anaemia. It is not toxic, and vegetarians and vegans can even require supplements.
What You Need: 2.4 mcg
How to Get It: Bivalves like clams and mussels (84 mcg per 3 ounces) are loaded with sodium (20.4 mcg per 3 ounces). Not a fan of bottom feeders? Fantastically low levels of brie cheese (0.9 mcg per cup), skim milk (0.9 mcg per big egg), and beef (2.1 mcg per 3 ounces). (0.5 mcg per ounce) are additional B12 buds.
What’s Too Much: Not determined
Ascorbic acid, often known as vitamin C: As we continue, we are reminded that vitamin C is among the best vitamins ever. The name of this well-known vitamin is prominently displayed on OJ cartons, and for good reason. Cancers of the mouth, oesophagus, stomach, and breast are among the cancers for which vitamin C is expected to reduce risk. It also aids in the production of collagen, a vital tool in wound healing. And don't forget about its immune-boosting and antioxidant effects! But be aware that the data relating "mega-doses" of Vitamin C to preventing illness is conflicting before downing that daily glass of Emergen-C to fight off a cold.. How so? A review of 30 studies involving more than 11,000 participants revealed that consuming large amounts of vitamin C does not reduce the prevalence of the common cold. Additionally, albeit unlikely, vitamin C overdose is a possibility that should be considered. However, don't skimp on C. After all, millennials aren't the ones who get scurvy, the severe vitamin C deficit associated with bleeding, bruising, joint discomfort, and hair and tooth loss.
What You Need: Men = 90 mg; Women = 75mg (Smokers should add 35 mg)
How to Acquire It: Opt for citrus fruits like orange juice (100+ mg per cup) and grapefruits (76 mg per medium fruit), or think about other fruits and vegetables like strawberries (85 mg per cup), tomatoes (16 mg per medium tomato), red peppers (95 mg per 12 cups), and broccoli (51 mg per 12 cups).
What’s Too Much: 2,000 mg
Vitamin D: Who enjoys the sunshine? This necessary fat-soluble vitamin, which is required for healthy immunity, nervous system function, bone density, and calcium metabolism, undoubtedly does. However, vitamin D needs to be activated by a burst of UV rays in order to perform as expected. Before donning a bikini and soaking up the sun (raising your risk of developing skin cancer! ), think about taking supplements or consuming fortified cereals, milk, and juices. Low vitamin D levels are serious business since they increase your chance of developing osteoporosis later in life. To maintain strong bones and lower your risk of developing cancer, make sure your diet is rich in vitamin D (particularly during the winter).
What You Need: 15 mcg
How to Get It: Dive into vitamin D with fortified
cereals (1.0-1.3 mcg per cup), fortified milk (2.4 mcg per cup), canned
salmon (13.3 mcg per 3 ounces), and egg yolks (0.53 mcg per large egg.
What’s Too Much: 50 mcg
Vitamin E: The Excellent Eight make up the letter E. Vitamin E, a member of the vitamin E family of eight antioxidants, fights free radicals and preserves the integrity of cell membranes. Drop some E (the vitamin!) to prevent extreme deficient symptoms such as muscle weakness, discomfort in the limbs, and impaired balance and coordination. You think you're safe, right? It turns out that more than 90% of Americans fall short of the daily guidelines for this vitamin.
What You Need: 15 mg
How to Get It: Almonds (7.4 mg per ounce), avocados (2.7 mg per avocado), hazelnuts, and vegetable oils including olive oil (1.9 mg per tablespoon), canola oil (2.4 mg per tablespoon), and walnuts can help close the difference (4.3 mg per ounce).
What’s Too Much: 1,000 mg
Vitamin K: This crucial fat-soluble vitamin, which should not be mistaken with its mineral counterpart potassium (which is also marked as a "K" on the periodic table), is necessary for healthy bone growth and wound healing. The German word for coagulation or clotting, "coagulation," begins with the letter K. While blood clots may seem dangerous, keep in mind the value of scabs, which are merely clots of blood that cover cuts and scrapes. Women who use birth control pills should be cautious not to consume too much vitamin K because the birth control pill with too much vitamin K may increase your risk of developing unintended clots. Easy bruising, bleeding, nosebleeds and heavy menstrual cycles are symptoms of vitamin K deficiency.
What You Need: Men = 120 mcg; Women = 90 mcg
How to Get It: Cooked broccoli (220 mcg per cup), kale (547 mcg per cup), parsley (246 mcg per 1/4 cup), and Swiss chard can all help you meet your RDA (299 mcg per cup).
What’s Too Much: Not determined
Zinc: Zinc is a trace element that is a component of enzymes, proteins, and cells. Zippity doo dah for zinc. Through its enzymatic activity, it is also in charge of releasing Vitamin A from the liver, which serves as its storage location. But the last item on this list does more than that; zinc also aids in wound healing, immune system stimulation, and modulating sensations like taste and smell. Zinc poisoning is uncommon, but zinc deficiency, which is more frequent in developing nations, can cause other problems such as slow growth and development, rough skin, cognitive decline, decreased immunity, and increased susceptibility to infectious infections, especially in children.
What You Need: Men = 11 mg; Women = 8 mg
How to Get It: Oysters (76.3 mg per 6 oysters), beef (3 mg per 3 ounces), turkey (3.8 mg per 3 ounces), milk (1.8 mg per cup), and cashews are all good sources of zinc (1.6 mg per ounce). Vegans and vegetarians should take note that vegetables do not readily absorb zinc, therefore they need either take supplements or eat additional foods high in zinc.
What’s Too Much: 40 mg
Last but not least, health is wealth.
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