Definition: 'Any substance, such as a vitamin or trace element, essential for healthy growth and development but required only in minute amounts.' (Collins English Dictionary 2003)
As well as vitamins, micronutrients can be found in minerals which are natural, organic and come from the ground. Whereas, vitamins are substances that cant be made by the body and need to be provided by diet. Vitamins do not provide energy but are required for many processes within the body. There are two types of vitamins: fat solubles and water solubles.
Vitamins A, D, E and K are fat soluble and Vitamins B and C are water soluble.
What processes within the body do vitamins help with?
Vitamin A:
- Normal Iron metabolism
- Normal Vision
- Immune system
Examples: Carrots, Cod liver oil, Sweet potato, Pumpkin
| Life stage group | RDA
Adequate intakes (AI*)
μg/day | Upper limit
μg/day
|
|---|---|---|
| Infants
0–6 months
7–12 months | 400* 500* | 600 600 |
| Children
1–3 years
4–8 years | 300 400 | 600 900 |
| Males
9–13 years
14–18 years 19 – >70 years | 600 900 900 | 1700 2800 3000 |
| Females
9–13 years
14–18 years 19 – >70 years | 600 700 700 | 1700 2800 3000 |
| Pregnancy
<19 years
19 – >50 years | 750 770 | 2800 3000 |
| Lactation
<19 years
19 – >50 years | 1200 1300 | 2800 3000 |
Institution of medicine (2000)
Vitamin D:
- The absorption and use of calcium and phosphorus
- Blood calcium levels
- Bones and teeth
- Muscle function
- Immune system
Examples: Sun light, Oily fish, Supplement tablets
Vitamin E:
- Antioxidant
- Protect cells against oxidative damage
- Excess Carbon
Examples: Wheat germ oil, Sunflower oil
mg/day
|
Age
|
|---|---|
Infants
| |
4
|
0 to 6 months
|
5
|
7 to 12 months
|
Children
| |
6
|
1 to 3 years
|
7
|
4 to 8 years
|
11
|
9 to 13 years
|
Adolescents and adults
| |
15
|
14 and older
|
National Institute of Health (4 May 2009)
Vitamin K:
- Blood clotting
- Maintenance of normal bones
Examples: K1 - Kale, Cabbage, Brussels sprouts K2 - Meat and Diary products
Vitamin B:
- B1 - Thiamine releases of energy from carbohydrates
- B2 - Riboflavin releases energy from carbohydrates, fats and protein
- B3 - Niacin releases energy from food, reduction of tiredness and fatigue
- B6 - Pyridoxine nervous system, helps regulate blood processes
- B12 Cyanocobalamin red blood cells, helps regulate blood levels
B1
B2
B3
B6
B12
(Wikipedia 2015)
Vitamin C:
- Immune System
Examples: Kakadu plum, lackcurrant, Red pepper, Parsley, Broccoli, Redcurrant
References:
Collins English Dictionary (2003) micronutrient [Online] Available from: http://www.thefreedictionary.com/Micronutrients [Accessed 2015]
National Institute of Health (4 May 2009) Vitamin E fact sheet [Online] Available from: http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ [Accessed 2015]
Institution of Medicine (2000) Daily reference intakes [Online] Available from: http://www.iom.edu/Global/News%20Announcements/~/media/474B28C39EA34C43A60A6D42CCE07427.ashx [Accessed 2015]
Wikipedia (2015) B Vitamins [Online] AVailable from: http://en.wikipedia.org/wiki/B_vitamins [Accessed 2015]
