Vitamin C and daily requirements – What you should know
Physicians recommend that you consume the right amount of vitamin C for other nutrients and vitamins to help your body work in its best form.
Here are some of the required vitamins and how much of them you should get on a daily basis:
Essential for maintaining the health of the epithelium, vitamin A also helps the retina of the eye adapt to darkness. Found in dairy products, eggs, and liver, a deficiency of vitamin A leads to night blindness and other problems.
Required daily value: 7mg for men, .6mg for women
Vitamin B complex:
Containing the vitamins thiamin, riboflavin, and B12, these vitamins can be found in liver, red meat, and vegetables. While thiamin and riboflavin help to regulate various metabolisms, B12 helps to manufacture genetic material in cells. A lack of these vitamins can result in a range of symptoms, including fatigue, irritability, loss of appetite, beri-beri, fissures about the mouth, and pernicious anemia.
Required daily value:
Thiamin: 1mg for men, .8mg for women
Riboflavin: 1.3mg for men, 1.1mg for women
B12: 0.002mg for men and women
This vitamin, found in green vegetables and fruit, is crucial to the maintenance of bones, teeth, gums, ligaments and blood vessels. In addition, it is key in ensuring a normal immune system response to infections. A deficiency in a vitamin C can halt these processes and lead to scurvy.
Required daily value:40mg for men and women
Fish liver oils, dairy, produce, and sunlight are the various sources from which you can receive your daily value of vitamin D. It helps your body absorb calcium, a key process which can prevent osteoporosis and help build strong bones. In addition to frail bones, a lack of vitamin D can result in rickets.
Required daily value: 0.01mg for men and women
Found in green vegetables, vitamin K is necessary for the liver. A lack of it can result in a lack of blood clotting, nosebleeds, and easy bruising.
Required daily values: 0.8mg for men, 0.6mg for women
Follow these daily requirements for vitamin c and daily requirements for the other vitamins to stay healthy.