Potential Nutrient Deficiencies
The Vitamin Deficiency
VITAMIN C, also known as ascorbic acid, is a water-soluble vitamin that plays an important role in maintaining the health of the body. It is an antioxidant that helps to protect the body against free radicals, which can damage cells and lead to diseases such as cancer and heart disease. VITAMIN C also plays a key role in the production of collagen, which is a protein that is essential for healthy skin, bones, and connective tissue.
The daily recommended intake of VITAMIN C for most adults is between 65 and 90 milligrams per day. However, this amount may vary depending on factors such as age, gender, and overall health status.
– Infants (0-6 months): 40 mg
– Infants (7-12 months): 50 mg
– Children (1-3 years): 15 mg
– Children (4-8 years): 25 mg
– Children (9-13 years): 45 mg
– Adolescent boys (14-18 years): 75 mg
– Adolescent girls (14-18 years): 65 mg
– Adult women (19 and older): 75 mg
– Adult men (19 and older): 90 mg
– Pregnant women: 85 mg
– Breastfeeding women: 120 mg
NOTE: Smokers may need higher amounts of VITAMIN C as it helps to counteract the negative effects of smoking on the body. Athletes and individuals undergoing stress or recovering from surgery may also need higher amounts of VITAMIN C to support their immune system. It’s always best to consult with a healthcare professional to determine the appropriate daily intake of VITAMIN C for your specific needs.
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.
The Mineral Deficiency
MAGNESIUM is a mineral that is essential for the proper functioning of the human body. It plays a vital role in many bodily functions, including muscle and nerve function, protein synthesis, blood pressure regulation, and bone health. Deficiency in MAGNESIUM can result in a range of health problems, including muscle cramps, anxiety, and irregular heartbeats.
The daily recommended intake of MAGNESIUM varies depending on age and gender.
– For adult men, the recommended daily intake is 400-420 mg.
– For adult women, the recommended daily intake is 310-320 mg.
– Pregnant women need more MAGNESIUM, with a recommended daily intake of 350-360 mg.
– Breastfeeding women also have an increased need for MAGNESIUM, with a recommended daily intake of 310-360 mg.
Children’s recommended daily intake of MAGNESIUM depends on their age:
– 1-3 years: 80 mg
– 4-8 years: 130 mg
– 9-13 years: 240 mg
– 14-18 years (boys): 410 mg
– 14-18 years (girls): 360 mg
NOTE: It’s important to note that these are general guidelines, and individual needs may vary based on specific health conditions or dietary factors.
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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