The Role of Vitamins
In the absence of certain minerals some vitamins can not fulfill their role, are not activated or can not be assimilated by the body. Thus:
- To enable thiamine (Vit. B1), it is necessary for a sufficient quantity Magnesium
- Zinc deficiency can depress intestinal absorption of vitamin A (deficit carrier protein) and its metabolism;
- Vitamin A facilitates the uptake of zinc in the body
- Zinc deficiency can increase the symptoms of congestive tocopherol (Vit. E), selenium and tocopherol also interact so closely that one administration to correct the failure of the other necessary and proportionate management.
Recommended daily Quantity
Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy
Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
1-3 years- 300 microgram 4-8 years- 400 microgram 9-13 years- 600 microgram
Vitamin C (also called ascorbic acid)
Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It’s essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium, aids in wound healing, and contributes to brain function.
You’ll find high levels of vitamin C in red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.
1-3 yrs- 15mg 4-8 yrs- 25mg 9-13 yrs- 45mg
Vitamin D strengthens bones because it helps the body absorb bone-building calcium.
This vitamin is unique — your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.
1-13 yrs- 5 microgram
Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.
Vitamin E is found in many foods, such as vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains are also good sources.
1-3 yrs-6mg 4-8 yrs-7mg 9-13 yrs-11mg
Vitamin B12 helps to make red blood cells, and is important for nerve cell function.
Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It’s also added to some breakfast cereals.
1-3 yrs-0.9 microgram 4-8 yrs-1.2 microgram 9-13 yrs-1.8 microgram
Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells.
A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals.
1-3 yrs-0.5 mg 4-8 yrs- 0.6 mg 9-13 yrs- 1.0 mg
Thiamin (also called vitamin B1)
Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly.
People get thiamin from many different foods, including fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, and peas; and whole grains like wheat germ.
1-3 yrs-0.5 mg 4-8 yrs- 0.6 mg 9-13 yrs- 0.9 mg
Niacin (also called vitamin B3)
Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function.
You’ll find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts.
1-3 yrs-6mg 4-8 yrs- 8mg 9-13 yrs- 12mg
Riboflavin (also called vitamin B2)
Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision.
Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals.
1-3 yrs-0.5 mg 4-8 yrs- 0.6 mg 9-13 yrs-0.9 mg
Folate (also known as vitamin B9, folic acid, or folacin)
Folate helps the body make red blood cells. It is also needed to make DNA.
Liver, dried beans and other legumes, green leafy vegetables, asparagus, and orange juice are good sources of this vitamin. So are fortified bread, rice, and cereals.
1-3 yrs-150 micrograms 4-8 yrs-200 micrograms 9-13 yrs-300 micrograms
Children are growing. Hence, they need balance amount of Vitamins & minerals in food. Unfortunately children do not always get balanced food containing all required vitamin & Minerals. Thus comes the role of supplements like: MINEVITA