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The list of minerals and vitamins listed below can provide you an understanding of how specific different types of vitamins and minerals operate in your body, just how much of each nutrient you require every day, and what types of food to consume to ensure that you are getting a sufficient supply.

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Recommended quantities of different types of vitamins may be revealed in milligrams (mg), micrograms (mcg), or global units (IU), depending on the nutrient. Unless defined, values represent those for grownups ages 19 and older. (vitamin A; consists of retinol, retinal, retinyl esters, and retinoic acid and are likewise referred to as "preformed" vitamin A.

Keeps tissues and skin healthy. Plays a crucial function in bone development and in the immune system. Diet plans abundant in the carotenoids alpha carotene and lycopene appear to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin might safeguard versus cataracts M: 900 mcg (3,000 IU) W: 700 mcg (2,333 IU) Some supplements report vitamin A in global systems (IU's).

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Large amounts of supplemental vitamin A (however not beta carotene) can be harmful to bones. Regular 0 incorrect incorrect incorrect EN-US X-NONE X-NONE (vitamin B1) Helps transform food into energy. Required for healthy skin, hair, muscles, and brain and is crucial for nerve function. M: 1. 2 mg, W: 1.

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( vitamin B2) Helps convert food into energy. Needed for healthy skin, hair, blood, and brain M: 1. 3 mg, W: 1. 1 mg Not known Milk, eggs, yogurt, cheese, meats, green leafy veggies, whole and enriched grains and cereals. Many Americans get enough of this nutrient. (vitamin B3, nicotinic acid) Assists transform food into energy.

( vitamin B5) Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin M: 5 mg, W: 5 mg Not known Wide range of nutritious foods, consisting of chicken, egg yolk, entire grains, broccoli, mushrooms, avocados, tomato products Shortage triggers burning feet and other neurologic signs. ( Check For Updates , pyridoxal, pyridoxine, pyridoxamine) Aids in lowering homocysteine levels and might minimize the threat of heart diseaseHelps transform tryptophan to niacin and serotonin, a neurotransmitter that plays essential functions in sleep, hunger, and state of minds.