Meeting Your Daily Vitamin Requirement

Taking care of your diet does not only mean monitoring the carbohydrate, fat and protein content in your daily meals. While these macronutrients are an undeniably essential part of your diet, there are other micronutrients that your body would suffer greatly without. Vitamins and minerals are referred to as micronutrients because your body requires them in trace quantities. Fulfilling that requirement, regardless of how small it may be, is essential to ensure a smooth, disease-free functioning of your system. And that’s where the Daily Value (DV) also referred to as Recommended Daily Allowance (RDA), makes an appearance! The Daily Value is an indication of how much of each vitamin is required to prevent the onset of a vitamin deficiency disease such as scurvy. All Daily Value quantities are based on a 2000 calorie daily diet.

Daily Fat-Soluble Vitamin Requirement

Vitamins are divided into two broad categories, one of them being fat soluble vitamins. Fat soluble vitamins, as the name suggests, are stored in the body fat. They are obtained from the fats and oils inherent in external dietary sources. Here is a list of the daily vitamin requirement of fat –soluble vitamins!

Vitamin A

This vital micronutrient is required for the maintenance of the skin and mucous membranes, for healthy vision, and for normal growth and development. Furthermore, it also acts as an antioxidant, and protects the body from diseases and illnesses.

Vitamin E

Vitamin E also functions as an antioxidant and boosts the body’s natural immune function. It stimulates the production of blood cells, plays a role in the formation of lung and nerve tissue and strengthens the muscles.

Vitamin K

One of the most prized benefits of vitamin K is its ability to enhance the blood clotting mechanism of the body. It is highly recommended for individuals who suffer from frequent nosebleeds.

Vitamin D

Vitamin D is required by the body for the formation of healthy teeth and bones. Moreover, it also promotes the absorption and utilization of calcium in the body.

Beta Carotene

Beta carotene is essentially a pre-cursor to vitamin A: the body converts beta carotene into vitamin A. This micronutrient also functions as an immunity-boosting, disease-preventing antioxidant.

Daily Water Soluble Vitamin Requirement

Unlike fat soluble vitamins, water soluble vitamins are not stored in the body. The nature of these nutrients enables them to dissolve in water and become a part of the body’s blood circulation. After the body uses as much of the water soluble vitamins as it needs to, it excretes the surplus in the urine. Thus, it is essential to meet the daily requirement of water soluble vitamins since your body requires fresh supplies for utilization on a daily basis.  Here is a list of the daily vitamin requirement of water soluble vitamins.

Vitamin C

One of the most widely recognized water soluble vitamins, this micronutrient is required for the maintenance of teeth, skin and bones. It acts as an immunity-enhancing antioxidant and prevents the development of debilitating and crippling diseases. Vitamin C also plays a role in the successful healing of wounds.

Vitamin B2 (Riboflavin)

This essential vitamin is required for energy production, and the execution of numerous other chemical reactions in the body. It is also a key player in the maintenance of health eyes, healthy skin and optimal nerve functioning.

Vitamin B1 (Thiamin)

Vitamin B1 plays a highly crucial role in the process of converting food into energy which the body then uses to carry out its other essential functions.

Vitamin B6

This vital nutrient helps to manufacture essential proteins. When the body needs additional energy sources, vitamin B6 plays an active role in converting protein to energy.

Vitamin B12

The numerous benefits of vitamin B12 include: conversion of carbohydrates into energy, production of genetic material of cells, production of red blood cells, maintenance of central nervous system, and formation of amino acids which constitute the basic forms of protein.

Vitamin B3 (Niacin)

Your body requires Vitamin B3 to convert food into energy, and to maintain the normal and optimal functioning of the brain.

Folic Acid (Folate)

The importance of Folic Acid has been highlighted with respect to a reduced risk of birth defects. However, folate has a wider role in the functioning of the body. It is essential for the production of the genetic material in cells, reduces the risk of heart disease and helps in the formation of red blood cells.