Please note that this guide is not intended to provide medical advice; it's important to consult a qualified healthcare professional for personalized health recommendations.

Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy.

Most people should get all the nutrients they need by having a varied and balanced diet, although some people may need to take extra supplements.

Vitamin A: Functions, Sources, and Intake

Vitamin A, also known as retinol, plays a crucial role in various bodily functions.

Functions of Vitamin A

Vitamin A supports:

• Your body's immune system, aiding in illness and infection defense.
• Vision, particularly in dim light conditions.
• Maintaining healthy skin and the lining of body parts like the nose.

Good Sources of Vitamin A

Rich sources of vitamin A (retinol) include:

• Cheese
• Eggs
• Oily fish
• Fortified low-fat spreads
• Milk and yoghurt
• Liver and liver products (consume in moderation)

You can also obtain vitamin A by consuming foods rich in beta-carotene, which the body converts into retinol.

Main Sources of Beta-Carotene

Beta-carotene, a precursor to vitamin A, can be found in:

• Yellow, red, and green vegetables (spinach, carrots, sweet potatoes, red peppers)
• Yellow fruits (mango, papaya, apricots)

Recommended Intake

The recommended daily intake of vitamin A (retinol equivalents) for adults aged 19 to 64 is:

• 700 µg for men
• 600 µg for women

Your daily diet should generally provide sufficient vitamin A.

Potential Risks of Excess Vitamin A

Excessive vitamin A intake, especially over an average of 1.5 mg (1,500 µg) daily, might impact bone health and increase fracture risk, particularly in older individuals.

If you consume liver or liver products frequently, you could be exceeding safe vitamin A levels.

Vitamin A Supplements

Many multivitamins contain vitamin A. If you take supplements, ensure total intake (food + supplements) stays below 1.5 mg (1,500 µg).

If liver is a regular part of your diet, avoid vitamin A supplements.

Pregnancy and Vitamin A

Pregnant individuals should avoid excessive vitamin A consumption, as it may harm the unborn baby. Consult your GP or midwife for guidance.

Advice from Health Authorities

Obtain vitamin A through a balanced diet. Limit liver consumption and supplement use.

Menopausal women and older men should avoid more than 1.5 mg of vitamin A daily from both food and supplements.

An average intake of 1.5 mg or less daily from combined sources is generally safe.

 

Thiamin (Vitamin B1): Functions, Sources, and Intake

Discover the importance of Thiamin (Vitamin B1) for your health and well-being.

Functions of Thiamin (Vitamin B1)

Thiamin, also known as Vitamin B1, plays a critical role in:

• Breaking down and releasing energy from food
• Maintaining a healthy nervous system

Good Sources of Thiamin

Thiamin can be found in a variety of foods, including:

• Peas
• Fresh fruits (such as bananas and oranges)
• Nuts
• Wholegrain breads
• Fortified breakfast cereals
• Liver

Recommended Intake of Thiamin

The daily recommended intake of Thiamin for adults aged 19 to 64 is:

• 1mg for men
• 0.8mg for women

Thiamin cannot be stored in the body, so it's essential to include it in your daily diet.

Potential Risks of Excessive Thiamin Intake

While there's limited evidence on the effects of high-dose Thiamin supplements, it's recommended to avoid excessive intake.

Advice from Health Authorities

Ensure your diet is varied and balanced to meet your Thiamin needs.

If you opt for supplements, be cautious not to exceed safe levels.

Taking 100mg or less of Thiamin supplements daily is unlikely to cause harm.

 

Riboflavin (Vitamin B2): Functions, Sources, and Intake

Explore the significance of Riboflavin (Vitamin B2) for your health and vitality.

Functions of Riboflavin (Vitamin B2)

Riboflavin, also known as Vitamin B2, has important roles in:

• Maintaining healthy skin, eyes, and the nervous system
• Releasing energy from food

Good Sources of Riboflavin

Rich sources of Riboflavin include:

• Milk
• Eggs
• Fortified breakfast cereals
• Mushrooms
• Plain yogurt

Recommended Intake of Riboflavin

The daily recommended intake of Riboflavin for adults aged 19 to 64 is approximately:

• 1.3mg for men
• 1.1mg for women

Riboflavin cannot be stored in the body, so it's vital to incorporate it into your daily meals.

Potential Risks of Excessive Riboflavin Intake

Though there's limited evidence on the effects of high-dose Riboflavin supplements, it's prudent to avoid excessive consumption.

Advice from Health Authorities

Achieve your Riboflavin requirements through a varied and balanced diet.

If you choose to use supplements, be cautious not to surpass safe levels.

Taking 40mg or less of Riboflavin supplements daily is unlikely to cause harm.

 

Niacin (Vitamin B3): Functions, Sources, and Intake

Discover the vital roles of Niacin (Vitamin B3) in promoting your well-being.

Functions of Niacin (Vitamin B3)

Niacin, also known as Vitamin B3, plays essential roles in:

• Releasing energy from food
• Maintaining a healthy nervous system and skin

Good Sources of Niacin

Niacin is present in a variety of foods, including:

• Meat
• Fish
• Wheat flour
• Eggs

Recommended Intake of Niacin

The daily recommended intake of Niacin for adults is approximately:

• 16.5mg for men
• 13.2mg for women

Niacin should be part of your daily diet, as it can't be stored in the body.

Potential Risks of Excessive Niacin Intake

While high doses of nicotinic acid supplements can cause skin flushes and, with prolonged use, liver damage, the effects of nicotinamide supplements are less clear.

Advice from Health Authorities

Attain your Niacin needs through a balanced and diverse diet.

If considering supplements, be cautious not to exceed safe levels.

Taking 17mg or less of nicotinic acid supplements or 500mg or less of nicotinamide supplements daily is unlikely to cause harm.

 

Pantothenic Acid (Vitamin B5): Functions, Sources, and Intake

Discover the significance of Pantothenic Acid (Vitamin B5) for your overall health and well-being.

Functions of Pantothenic Acid (Vitamin B5)

Pantothenic Acid (Vitamin B5) serves multiple functions, including:

• Helping the body release energy from food

Good Sources of Pantothenic Acid

Pantothenic Acid is present in various foods, such as:

• Chicken
• Beef
• Liver and kidneys
• Eggs

Recommended Intake of Pantothenic Acid

The daily recommended intake of Pantothenic Acid for adults hasn't been specified, as it's found in many foods.

Pantothenic Acid cannot be stored in the body, so it's important to include it in your daily diet.

Potential Risks of Excessive Pantothenic Acid Intake

There's limited evidence on the effects of high-dose Pantothenic Acid supplements.

Advice from Health Authorities

Achieve your Pantothenic Acid needs through a varied and balanced diet.

If considering supplements, be cautious not to exceed safe levels.

Taking 200mg or less of Pantothenic Acid supplements daily is unlikely to cause harm.

 

Vitamin B6 (Pyridoxine): Functions, Sources, and Intake

Discover the essential roles of Vitamin B6 (Pyridoxine) for your health and vitality.

Functions of Vitamin B6 (Pyridoxine)

Vitamin B6 (Pyridoxine) serves crucial functions, including:

• Helping the body use and store energy from protein and carbohydrates in food
• Assisting the body in forming haemoglobin , which carries oxygen in red blood cells

Good Sources of Vitamin B6 (Pyridoxine)

Vitamin B6 is present in various foods, such as:

• Pork
• Poultry (chicken or turkey)
• Some fish
• Peanuts
• Soya beans
• Wheatgerm
• Oats
• Bananas
• Milk
• Fortified breakfast cereals

Recommended Intake of Vitamin B6 (Pyridoxine)

The daily recommended intake of Vitamin B6 for adults is approximately:

• 1.4mg for men
• 1.2mg for women

You can also get Vitamin B6 from the natural bacteria in your bowels.

Potential Risks of Excessive Vitamin B6 Intake

Taking too much Vitamin B6 (usually 200mg or more daily) can lead to peripheral neuropathy, causing loss of feeling in the arms and legs. Prolonged excessive intake might have permanent effects.

Advice from Health Authorities

Ensure your diet is varied and balanced to meet your Vitamin B6 needs.

If considering supplements, be cautious not to exceed safe levels.

Do not take more than 10mg of Vitamin B6 supplements daily unless advised by a doctor.

 

Biotin (Vitamin B7): Functions, Sources, and Intake

Discover the essential roles of Biotin (Vitamin B7) for maintaining your well-being.

Functions of Biotin (Vitamin B7)

Biotin, also known as Vitamin B7, is needed in very small amounts to help the body produce fatty acids.

The bacteria in your bowel can naturally produce biotin, so additional intake might not be necessary.

Good Sources of Biotin (Vitamin B7)

Biotin is present in a variety of foods, but only in very low levels. Sources include:

• Meat
• Fish
• Eggs
• Some vegetables

Recommended Intake of Biotin (Vitamin B7)

The daily recommended intake of Biotin hasn't been specified, as it's produced by gut bacteria and found in various foods.

Potential Risks of Excessive Biotin Intake

There's limited evidence on the effects of high-dose Biotin supplements.

Advice from Health Authorities

Most individuals can meet their Biotin needs through a varied and balanced diet.

If considering supplements, be cautious not to exceed safe levels.

Taking 0.9mg or less of Biotin supplements daily is unlikely to cause harm.

 

Folate and Folic Acid (Vitamin B9): Functions, Sources, and Intake

Discover the essential roles of Folate and Folic Acid (Vitamin B9) for your health and well-being.

Functions of Folate and Folic Acid (Vitamin B9)

Folate (Vitamin B9) has important functions:

• Assisting in forming healthy red blood cells
• Reducing the risk of neural tube defects in unborn babies

Folic Acid is the man-made form of folate.

Good Sources of Folate and Folic Acid (Vitamin B9)

Folate is present in various foods, such as:

• Broccoli
• Brussels sprouts
• Leafy green vegetables (cabbage, kale, spinach)
• Peas
• Chickpeas and kidney beans
• Liver (avoid during pregnancy)
• Fortified breakfast cereals

Recommended Intake of Folate and Folic Acid (Vitamin B9)

The daily recommended intake of Folate for adults is 200 micrograms. Pregnant women are recommended to take 400 micrograms of Folic Acid daily until 12 weeks of pregnancy.

Potential Risks of Excessive Folate and Folic Acid Intake

Taking doses of Folic Acid higher than 1mg can mask symptoms of Vitamin B12 deficiency.

Advice from Health Authorities

Folate-rich foods are essential for a balanced diet.

If you're pregnant, consider taking a Folic Acid supplement as recommended by your healthcare provider.

Taking 1mg or less of Folic Acid supplements daily is unlikely to cause harm.

 

Vitamin B12: Functions, Sources, and Intake

Discover the critical roles of Vitamin B12 for maintaining your health and well-being.

Functions of Vitamin B12

Vitamin B12 plays vital roles in:

• Making red blood cells and keeping the nervous system healthy
• Releasing energy from food
• Using folate efficiently

Good Sources of Vitamin B12

Vitamin B12 is present in various animal-based foods, including:

• Meat
• Fish
• Milk
• Cheese
• Eggs
• Some fortified breakfast cereals

Recommended Intake of Vitamin B12

The daily recommended intake of Vitamin B12 for adults is approximately 1.5 micrograms.

Vitamin B12 can be obtained from animal-based foods, and if you're vegan, you may need to consider supplementation.

Potential Risks of Excessive Vitamin B12 Intake

There's limited evidence on the effects of high-dose Vitamin B12 supplements.

Advice from Health Authorities

Include Vitamin B12-rich foods in your diet, especially if you're a vegetarian or vegan.

If considering supplements, be cautious not to exceed safe levels.

Taking 2mg or less of Vitamin B12 supplements daily is unlikely to cause harm.

 

Vitamin C: Functions, Sources, and Intake

Discover the essential roles of Vitamin C for your health and well-being.

Functions of Vitamin C

Vitamin C serves critical functions in the body, including:

• Aiding in the growth and repair of tissues
• Assisting the body in forming collagen, a protein vital for skin, cartilage, and bones
• Helping the body heal wounds
• Boosting the body's immune system

Good Sources of Vitamin C

Vitamin C is found in various fruits and vegetables, including:

• Oranges
• Kiwi
• Strawberries
• Broccoli
• Red and green bell peppers
• Tomatoes

Recommended Intake of Vitamin C

The daily recommended intake of Vitamin C for adults is approximately:

• 90mg for men
• 75mg for women

If you're pregnant or breastfeeding, you may need slightly more.

Potential Risks of Excessive Vitamin C Intake

Excessive Vitamin C intake might lead to digestive upset or diarrhea in some individuals.

Advice from Health Authorities

Incorporate Vitamin C-rich foods into your diet for overall health.

If considering supplements, be cautious not to exceed safe levels.

Taking up to 2,000mg of Vitamin C supplements daily is unlikely to cause harm.

 

Vitamin D: Functions, Sources, and Intake

Discover the vital roles of Vitamin D for your health and well-being.

Functions of Vitamin D

Vitamin D has important functions, including:

• Aiding the body in absorbing calcium for strong bones
• Supporting immune system function
• Regulating mood and reducing the risk of depression

Good Sources of Vitamin D

Vitamin D can be obtained from various sources, including:

• Sunlight exposure (UVB rays)
• Fatty fish (salmon, mackerel, tuna)
• Egg yolks
• Fortified foods (dairy products, cereals)

Recommended Intake of Vitamin D

The daily recommended intake of Vitamin D varies based on age and gender. For adults, it's approximately:

• 10-20 micrograms (400-800 IU) for most individuals

However, individual requirements may differ.

Potential Risks of Excessive Vitamin D Intake

Excessive Vitamin D intake can lead to toxicity, causing symptoms like nausea, vomiting, and calcium buildup in the blood.

Advice from Health Authorities

Obtain Vitamin D from sunlight exposure and dietary sources.

If considering supplements, consult your healthcare provider and avoid exceeding safe levels.

Taking up to 100 micrograms (4000 IU) of Vitamin D supplements daily is unlikely to cause harm.

 

Vitamin E: Functions, Sources, and Intake

Discover the essential roles of Vitamin E for maintaining your health and well-being.

Functions of Vitamin E

Vitamin E serves as an antioxidant, protecting cells from damage and supporting the immune system.

Good Sources of Vitamin E

Vitamin E can be obtained from various sources, including:

• Nuts and seeds (almonds, sunflower seeds)
• Vegetable oils (wheat germ oil, sunflower oil)
• Green leafy vegetables (spinach, kale)

Recommended Intake of Vitamin E

The daily recommended intake of Vitamin E for adults is approximately:

• 15 milligrams for most individuals

However, individual requirements may differ.

Potential Risks of Excessive Vitamin E Intake

Excessive Vitamin E intake can interfere with blood clotting and increase the risk of bleeding.

Advice from Health Authorities

Incorporate Vitamin E-rich foods into your diet for overall health.

If considering supplements, be cautious not to exceed safe levels.

Taking up to 1,000 milligrams of Vitamin E supplements daily is unlikely to cause harm.

 

Vitamin K: Functions, Sources, and Intake

Discover the important roles of Vitamin K for maintaining your health and well-being.

Functions of Vitamin K

Vitamin K is crucial for:

• Proper blood clotting
• Supporting bone health

Good Sources of Vitamin K

Vitamin K can be obtained from various sources, including:

• Leafy green vegetables (kale, spinach, broccoli)
• Vegetable oils (soybean oil, canola oil)
• Fish

Recommended Intake of Vitamin K

The daily recommended intake of Vitamin K for adults is approximately:

• 90 micrograms for women
• 120 micrograms for men

Individual needs may vary.

Potential Risks of Excessive Vitamin K Intake

Excessive Vitamin K intake from food sources is unlikely to cause harm.

Advice from Health Authorities

Include Vitamin K-rich foods in your diet for proper blood clotting and bone health.

If considering supplements, consult your healthcare provider.

Taking Vitamin K supplements is typically unnecessary for most individuals.

 

Calcium: Functions, Sources, and Intake

Discover the crucial roles of Calcium in maintaining your health and well-being.

Functions of Calcium

Calcium is essential for various bodily functions, including:

• Building and maintaining strong bones and teeth
• Supporting proper muscle and nerve function
• Aiding in blood clotting

Good Sources of Calcium

Calcium can be obtained from various sources, including:

• Dairy products (milk, cheese, yogurt)
• Leafy green vegetables (kale, collard greens)
• Fortified foods (fortified cereals, orange juice)

Recommended Intake of Calcium

The daily recommended intake of Calcium for adults is approximately:

• 1000 milligrams for most individuals

Individual needs may vary based on age and gender.

Potential Risks of Inadequate Calcium Intake

Inadequate Calcium intake can lead to weakened bones and increased risk of fractures.

Advice from Health Authorities

Incorporate Calcium-rich foods into your diet for strong bones and overall health.

If considering supplements, consult your healthcare provider.

Taking up to 2000 milligrams of Calcium supplements daily is unlikely to cause harm.

 

Iodine: Functions, Sources, and Intake

Discover the essential roles of Iodine in maintaining your health and well-being.

Functions of Iodine

Iodine is crucial for:

• Supporting thyroid function and hormone production
• Contributing to healthy metabolism

Good Sources of Iodine

Iodine can be obtained from various sources, including:

• Iodized salt
• Seafood (fish, seaweed)
• Dairy products (milk, cheese)

Recommended Intake of Iodine

The daily recommended intake of Iodine for adults is approximately:

• 150 micrograms for most individuals

Individual needs may vary based on age and gender.

Potential Risks of Inadequate Iodine Intake

Inadequate Iodine intake can lead to thyroid disorders and potential complications.

Advice from Health Authorities

Incorporate Iodine-rich foods into your diet for proper thyroid function and metabolism.

If considering supplements, consult your healthcare provider.

Taking up to 1100 micrograms of Iodine supplements daily is unlikely to cause harm.

 

Iron: Functions, Sources, and Intake

Discover the essential roles of Iron in maintaining your health and well-being.

Functions of Iron

Iron is crucial for:

• Transporting oxygen to cells and tissues
• Supporting energy production

Good Sources of Iron

Iron can be obtained from various sources, including:

• Red meat (beef, lamb)
• Poultry (chicken, turkey)
• Legumes (beans, lentils)

Recommended Intake of Iron

The daily recommended intake of Iron for adults is approximately:

• 8 milligrams for men
• 18 milligrams for women

Individual needs may vary based on age and gender.

Potential Risks of Inadequate Iron Intake

Inadequate Iron intake can lead to iron-deficiency anemia, causing fatigue and other health issues.

Advice from Health Authorities

Incorporate Iron-rich foods into your diet for proper oxygen transport and energy production.

If considering supplements, consult your healthcare provider.

Taking up to 45 milligrams of Iron supplements daily is unlikely to cause harm.

 

Beta-Carotene: Functions, Sources, and Intake

Discover the essential roles of Beta-Carotene, a precursor to Vitamin A, in maintaining your health and well-being.

Functions of Beta-Carotene

Beta-Carotene is a potent antioxidant that:

• Supports immune function
• Promotes healthy skin
• Protects against oxidative damage

Good Sources of Beta-Carotene

Beta-Carotene can be obtained from various sources, including:

• Orange and yellow fruits (carrots, sweet potatoes, mangoes)
• Leafy green vegetables (spinach, kale)

Recommended Intake of Beta-Carotene

There is no specific recommended intake for Beta-Carotene, but a diet rich in colorful fruits and vegetables is beneficial.

Potential Risks of Excessive Beta-Carotene Intake

Excessive Beta-Carotene intake from foods is unlikely to cause harm, but high-dose supplements may lead to a temporary orange discoloration of the skin.

Advice from Health Authorities

Incorporate a variety of colorful fruits and vegetables into your diet to benefit from Beta-Carotene and other nutrients.

If considering supplements, consult your healthcare provider.

High-dose Beta-Carotene supplements are not recommended unless advised by a medical professional.

 

Chromium: Functions, Sources, and Intake

Discover the roles of Chromium in maintaining your health and well-being.

Functions of Chromium

Chromium is important for:

• Enhancing insulin function
• Supporting glucose metabolism

Good Sources of Chromium

Chromium can be obtained from various sources, including:

• Whole grains (oats, barley)
• Lean meats (chicken, turkey)
• Nuts and seeds (broccoli, green beans)

Recommended Intake of Chromium

The daily recommended intake of Chromium for adults is approximately:

• 25 micrograms for women
• 35 micrograms for men

Individual needs may vary based on age and gender.

Potential Risks of Inadequate Chromium Intake

Inadequate Chromium intake may impact insulin function and glucose metabolism.

Advice from Health Authorities

Incorporate Chromium-rich foods into your diet to support insulin and glucose regulation.

If considering supplements, consult your healthcare provider.

Taking up to 200 micrograms of Chromium supplements daily is unlikely to cause harm.

 

Copper: Functions, Sources, and Intake

Discover the essential roles of Copper in maintaining your health and well-being.

Functions of Copper

Copper is important for:

• Supporting iron absorption
• Contributing to the formation of red blood cells
• Assisting in the production of energy

Good Sources of Copper

Copper can be obtained from various sources, including:

• Organ meats (liver, kidney)
• Seafood (oysters, crab)
• Nuts and seeds (cashews, sunflower seeds)

Recommended Intake of Copper

The daily recommended intake of Copper for adults is approximately:

• 900 micrograms for most individuals

Individual needs may vary based on age and gender.

Potential Risks of Excessive Copper Intake

Excessive Copper intake from supplements can lead to toxicity and potential health issues.

Advice from Health Authorities

Incorporate Copper-rich foods into your diet to support iron absorption and red blood cell formation.

If considering supplements, consult your healthcare provider.

Taking up to 10 milligrams of Copper supplements daily is unlikely to cause harm.

 

Magnesium: Functions, Sources, and Intake

Discover the essential roles of Magnesium in maintaining your health and well-being.

Functions of Magnesium

Magnesium is crucial for:

• Supporting muscle and nerve function
• Enabling energy production
• Contributing to bone health

Good Sources of Magnesium

Magnesium can be obtained from various sources, including:

• Leafy green vegetables (spinach, kale)
• Nuts and seeds (almonds, pumpkin seeds)
• Whole grains (brown rice, quinoa)

Recommended Intake of Magnesium

The daily recommended intake of Magnesium for adults is approximately:

• 400-420 milligrams for men
• 310-320 milligrams for women

Individual needs may vary based on age and gender.

Potential Risks of Inadequate Magnesium Intake

Inadequate Magnesium intake may impact muscle and nerve function, and bone health.

Advice from Health Authorities

Incorporate Magnesium-rich foods into your diet to support muscle, nerve, and bone health.

If considering supplements, consult your healthcare provider.

Taking up to 350 milligrams of Magnesium supplements daily is unlikely to cause harm.

 

Manganese: Functions, Sources, and Intake

Discover the important roles of Manganese in maintaining your health and well-being.

Functions of Manganese

Manganese is essential for:

• Supporting bone health
• Assisting in antioxidant function
• Contributing to energy metabolism

Good Sources of Manganese

Manganese can be obtained from various sources, including:

• Whole grains (brown rice, oats)
• Nuts and seeds (almonds, pumpkin seeds)
• Legumes (beans, lentils)

Recommended Intake of Manganese

The daily recommended intake of Manganese for adults is approximately:

• 2.3 milligrams for men
• 1.8 milligrams for women

Individual needs may vary based on age and gender.

Potential Risks of Excessive Manganese Intake

Excessive Manganese intake from supplements can lead to toxicity and potential health issues.

Advice from Health Authorities

Incorporate Manganese-rich foods into your diet to support bone health and antioxidant function.

If considering supplements, consult your healthcare provider.

Taking up to 11 milligrams of Manganese supplements daily is unlikely to cause harm.

 

Molybdenum: Functions, Sources, and Intake

Discover the roles of Molybdenum in maintaining your health and well-being.

Functions of Molybdenum

Molybdenum is important for:

• Assisting enzymes in breaking down sulfur-containing amino acids
• Contributing to metabolism

Good Sources of Molybdenum

Molybdenum can be obtained from various sources, including:

• Legumes (beans, lentils)
• Whole grains (oats, brown rice)
• Nuts and seeds (almonds, sunflower seeds)

Recommended Intake of Molybdenum

The daily recommended intake of Molybdenum for adults is approximately:

• 45 micrograms for men
• 45 micrograms for women

Individual needs may vary based on age and gender.

Potential Risks of Inadequate Molybdenum Intake

Although Molybdenum deficiency is rare, it may impact enzyme activity and metabolism.

Advice from Health Authorities

Incorporate Molybdenum-rich foods into your diet to support enzyme activity and metabolism.

If considering supplements, consult your healthcare provider.

Taking up to 2 milligrams of Molybdenum supplements daily is unlikely to cause harm.

 

Phosphorus: Functions, Sources, and Intake

Discover the essential roles of Phosphorus in maintaining your health and well-being.

Functions of Phosphorus

Phosphorus is crucial for:

• Building and maintaining strong bones and teeth
• Supporting cell growth and repair
• Assisting in energy production

Good Sources of Phosphorus

Phosphorus can be obtained from various sources, including:

• Meat and poultry (beef, chicken)
• Dairy products (milk, cheese)
• Seafood (salmon, trout)

Recommended Intake of Phosphorus

The daily recommended intake of Phosphorus for adults is approximately:

• 700 milligrams for most individuals

Individual needs may vary based on age and gender.

Potential Risks of Excessive Phosphorus Intake

Excessive Phosphorus intake from supplements can impact calcium balance and lead to health issues.

Advice from Health Authorities

Incorporate Phosphorus-rich foods into your diet to support bone health and energy production.

If considering supplements, consult your healthcare provider.

Taking up to 4,000 milligrams of Phosphorus supplements daily is unlikely to cause harm.

 

Potassium: Functions, Sources, and Intake

Discover the crucial roles of Potassium in maintaining your health and well-being.

Functions of Potassium

Potassium is vital for:

• Supporting fluid balance in the body
• Aiding in nerve and muscle function
• Assisting in heart rhythm regulation

Good Sources of Potassium

Potassium can be obtained from various sources, including:

• Fruits (bananas, oranges)
• Vegetables (spinach, potatoes)
• Legumes (beans, lentils)

Recommended Intake of Potassium

The daily recommended intake of Potassium for adults is approximately:

• 2,600-3,400 milligrams for most individuals

Individual needs may vary based on age and gender.

Potential Risks of Inadequate Potassium Intake

Inadequate Potassium intake may impact fluid balance, muscle function, and heart health.

Advice from Health Authorities

Incorporate Potassium-rich foods into your diet to support fluid balance, nerve function, and heart health.

If considering supplements, consult your healthcare provider.

Taking up to 4,700 milligrams of Potassium supplements daily is unlikely to cause harm.

 

Selenium: Functions, Sources, and Intake

Discover the important roles of Selenium in maintaining your health and well-being.

Functions of Selenium

Selenium is essential for:

• Supporting antioxidant defense systems
• Contributing to thyroid hormone function
• Assisting in immune system function

Good Sources of Selenium

Selenium can be obtained from various sources, including:

• Seafood (tuna, shrimp)
• Meat and poultry (chicken, beef)
• Grains (rice, wheat)

Recommended Intake of Selenium

The daily recommended intake of Selenium for adults is approximately:

• 55 micrograms for most individuals

Individual needs may vary based on age and gender.

Potential Risks of Inadequate Selenium Intake

Inadequate Selenium intake may impact antioxidant defense and thyroid function.

Advice from Health Authorities

Incorporate Selenium-rich foods into your diet to support antioxidant defense, thyroid health, and immune function.

If considering supplements, consult your healthcare provider.

Taking up to 400 micrograms of Selenium supplements daily is unlikely to cause harm.

 

Sodium Chloride (Salt): Functions, Sources, and Intake

Discover the roles of Sodium chloride (salt) in maintaining your health and well-being.

Functions of Sodium Chloride (Salt)

Sodium chloride (salt) is important for:

• Supporting fluid balance in the body
• Aiding in nerve and muscle function
• Contributing to proper cell function

Good Sources of Sodium Chloride (Salt)

Sodium chloride (salt) is commonly found in various sources, including:

• Table salt
• Processed foods (canned soups, snacks)
• Restaurant dishes

Recommended Intake of Sodium Chloride (Salt)

The daily recommended intake of Sodium chloride (salt) for adults is approximately:

• 2,300 milligrams (about 1 teaspoon) for most individuals

Excessive salt intake may lead to health concerns.

Potential Risks of Excessive Sodium Chloride (Salt) Intake

Excessive salt intake may contribute to high blood pressure and cardiovascular issues.

Advice from Health Authorities

Incorporate Sodium chloride (salt) in moderation into your diet to support fluid balance and cell function.

Limit consumption of high-sodium processed foods.

Avoid adding excessive salt to your dishes.

 

Zinc: Functions, Sources, and Intake

Discover the essential roles of Zinc in maintaining your health and well-being.

Functions of Zinc

Zinc is crucial for:

• Supporting immune system function
• Contributing to wound healing
• Aiding in DNA synthesis

Good Sources of Zinc

Zinc can be obtained from various sources, including:

• Meat and poultry (beef, chicken)
• Legumes (beans, lentils)
• Nuts and seeds (cashews, pumpkin seeds)

Recommended Intake of Zinc

The daily recommended intake of Zinc for adults is approximately:

• 11 milligrams for men
• 8 milligrams for women

Individual needs may vary based on age and gender.

Potential Risks of Inadequate Zinc Intake

Inadequate Zinc intake may weaken the immune system and impact wound healing.

Advice from Health Authorities

Incorporate Zinc-rich foods into your diet to support immune function, wound healing, and DNA synthesis.

If considering supplements, consult your healthcare provider.

Taking up to 40 milligrams of Zinc supplements daily is unlikely to cause harm.