Potential Nutrient Deficiencies
The Vitamin Deficiency
VITAMIN K is a group of fat-soluble vitamins primarily important for bone health and blood clotting. Two main types of VITAMIN K are existent: K1 (phylloquinone) and K2 (menaquinone). K1 is found in plants, particularly leafy green vegetables, while K2 is produced by bacteria in the gut and is also found in animal products such as meat, eggs, and dairy. VITAMIN K is important for the formation of clotting factors, which help to prevent excessive bleeding, and for the activation of proteins that regulate bone metabolism and protect against osteoporosis. Some people take VITAMIN K supplements to improve skin health, reduce inflammation, and promote heart health. VITAMIN K is also used in some skincare products to reduce the appearance of dark circles and fine lines.
The daily recommended intake of VITAMIN K varies depending on age and gender:
– Infants (0-6 months): 2 mcg
– Infants (7-12 months): 2.5 mcg
– Children (1-3 years): 30 mcg
– Children (4-8 years): 55 mcg
– Children (9-13 years): 60 mcg
– Teens (14-18 years): 75 mcg for females, 90 mcg for males
– Adults (19 years and older): 90 mcg for females, 120 mcg for males
– Pregnant women: 90 mcg
– Breastfeeding mothers: 90 mcg
NOTE: It is important to talk to a doctor before taking any VITAMIN K supplements or changing your diet to make sure it is safe for you.
VITAMIN D is a fat-soluble vitamin that is essential for the regulation of calcium and phosphorus levels in the body. It helps to promote the absorption of calcium and phosphorus from the intestines, which contributes to bone health and growth. VITAMIN D is also important for immune function and has been associated with reduced incidence of certain diseases such as multiple sclerosis, depression, and some types of cancer.
The recommended daily intake of VITAMIN D varies according to age and gender. The following are the recommended daily intake for different age groups:
– Infants 0-12 months: 400-1000 IU/day
– Children 1-18 years: 600-1,000 IU/day
– Adults 19-70 years: 600-800 IU/day
– Adults over 70 years: 800-1000 IU/day
NOTE: Some people may need higher VITAMIN D intake, such as those who have limited exposure to sunlight, have dark skin, are obese, or have certain medical conditions. It is always recommended to consult a healthcare provider about the proper dosage of VITAMIN D supplements.
VITAMIN E is a fat-soluble vitamin with antioxidant properties that protect cells from damage caused by free radicals. It is essential for the normal functioning of the immune system, skin, and eyes, and may also play a role in helping to prevent chronic diseases such as heart disease and cancer.
The daily recommended intake of VITAMIN E for both men and women is 15 mg. However, based on the age and health conditions, it may vary.
– Infants (0-12 months): 4-5 mg/day
– Children (1-8 years): 6-7 mg/day
– Adolescents (9-13 years): 11 mg/day
– Adolescents (14-18 years): 15 mg/day
– Adults (19 years and older): 15 mg/day
– Pregnant women: 15 mg/day
– Breastfeeding women: 19 mg/day
NOTE: It is always recommended to consult a healthcare professional to determine the right dosage for an individual.
The Mineral Deficiency
IRON is a mineral that is essential in its role in the human body. It helps in the production of hemoglobin, a protein in red blood cells that transports oxygen throughout the body. It is also important in the metabolism of energy, immune function, and cognitive development. IRON deficiency can lead to anemia, fatigue, weakness, and impaired brain function.
The daily recommended intake of IRON varies depending on age, gender, and health status. The recommended intake for adults is:
– Men: 8 mg/day
– Women (ages 19-50): 18 mg/day
– Women (over age 50): 8 mg/day
– Pregnant women: 27 mg/day
NOTE: Vegetarians and vegans may need up to 1.8 times more IRON per day than non-vegetarians due to the lower bioavailability of IRON from plant-based foods. Consult a healthcare professional to determine your individual IRON needs.
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