Potential Nutrient Deficiencies
The Vitamin Deficiency
Vitamin C
Vitamin A
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 A is a fat-soluble vitamin essential for maintaining good health and proper functioning of the immune system, vision, reproduction, and skin health. It is involved in the growth and development of cells, particularly in the eyes, skin, and respiratory system.
Depending on the age and gender, the recommended daily VITAMIN A intake will vary.
For males:
– Age 14-18 years: 900 mcg
– Age 19 years and older: 900 mcg
For females:
– Age 14-18 years: 700 mcg
– Age 19 years and older: 700 mcg
NOTE: Pregnant and breastfeeding women may need higher amounts of VITAMIN A. It is important to note that taking excessive amounts of VITAMIN A can be harmful, making it essential to follow these recommended daily intakes and speak with a healthcare provider before taking any supplements.
The Mineral Deficiency
Iron
Selenium
Zinc
Phosphorus
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.
SELENIUM is an essential trace mineral of significant role in the human health. It is important for immune system function, thyroid hormone metabolism, and antioxidant activity.
The recommended daily intake of SELENIUM for adults is 55 micrograms per day. However, the exact amount may vary depending on factors such as age, gender, and pregnancy or breastfeeding status.
– Infants (0-6 months) 15 mcg
– Infants (7-12 months) 20 mcg
– Children (1-3 years) 20 mcg
– Children (4-8 years) 30 mcg
– Children (9-13 years) 40 mcg
– Adults (14 years and older) 55 mcg
– Pregnant women 60 mcg
– Breastfeeding women 70 mcg
NOTE: Excessive SELENIUM intake can be toxic, so it’s important to consume it in moderation. You should consult with a healthcare professional or a registered dietitian to determine your specific dietary needs.
ZINC is an important mineral that plays several vital roles in the body. It is involved in immune function, growth and development, wound healing, and DNA synthesis. It is also important for the senses of taste and smell, and for maintaining healthy skin, hair, and nails. ZINC deficiency can lead to a weakened immune system and delayed growth and development, while excessive intake can be toxic and cause gastrointestinal problems.
The daily recommended intake of ZINC varies depending on age and gender. The following are the recommended daily intake of ZINC:
– Infants aged 0-6 months: 2 mg
– Infants aged 7-12 months: 3 mg
– Children aged 1-3 years: 3 mg
– Children aged 4-8 years: 5 mg
– Children aged 9-13 years: 8 mg
– Adolescents (boys aged 14-18 years): 11 mg
– Adolescents (girls aged 14-18 years): 9 mg
– Adults (men aged 19+ years): 11 mg
– Adults (women aged 19+ years): 8 mg
NOTE: Pregnant and breastfeeding women may need additional ZINC intake, and it is recommended to consult with a healthcare provider to determine the appropriate intake.
PHOSPHORUS is a mineral that is an important component of bones and teeth. It is also important in regulating cell function and energy metabolism. It works in tandem with other minerals like calcium and vitamin D to ensure proper bone health and growth.
The daily recommended intake of PHOSPHORUS for adults is around 700 mg to 1000 mg per day. The recommended intake may vary based on age, gender, and other factors.
– Infants (0-6 months): 100 milligrams per day (mg/day)
– Infants (7-12 months): 275 mg/day
– Children (1-3 years): 460 mg/day
– Children (4-8 years): 500 mg/day
– Children (9-13 years): 1,250 mg/day
– Adolescents (14-18 years): 1,250 mg/day
– Adults (19-50 years): 700 mg/day
– Adults (51+ years): 700-1,250 mg/day (depending on gender)
– Pregnant and breastfeeding women: 700-1,250 mg/day (depending on age)
NOTE: It is important to note that certain medical conditions, medications, and dietary practices may impact an individual’s PHOSPHORUS needs. Personal recommendations always comes best with a consultation to a healthcare professional. This helps to determine the appropriate intake of PHOSPHORUS and other essential nutrients. High levels of PHOSPHORUS intake may be harmful and result in adverse health effects, such as kidney damage.
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