Some Essential Nutrients

Some Essential Nutrients human being need:

Vitamins, along with other antioxidant nutrients such as beta-carotene, have been associated with protection against some chronic conditions, including Heart disease, Cancer and Cataracts.

Vitamin C

The recommended daily intake of vitamin C is 60 milligrams.

Vitamin C in high concentrations is found in several vegetables and fruits, including green and red peppers, collard greens, broccoli, spinach, tomatoes, potatoes, strawberries and citrus fruits.

Vitamin E, however, is more difficult to get in the diet, since it’s found mainly in vegetable oils, nuts, seeds and wheat germ .

The recommended dietary allowance for vitamin E is 30 IU (international units) per day. But research has shown that levels of 100 to 400 IU per day, which are nearly impossible to get from the typical diet, may protect against heart disease.

Dietary Sources of Vitamin E


Adequate intake of folate, is important in preventing neural tube birth defects.

It may also offer protection against heart disease by lowering blood levels of a substance called homocysteine.

The recommended daily intake is 400 micrograms.

Folate is found in fruits and vegetables (especially leafy greens), legumes and orange juice. Grain-based foods, such as wheat flour, breads and cereals are fortified with folic acid, which is the synthetic form of folate.

All women capable of becoming pregnant should take a supplement containing 400 micrograms of folic acid daily.


The mineral calcium is vital to bone health and can help protect against Osteoporosis and fractures.

The recommended daily intake for adults is 1,000 milligrams for people aged 19 to 50 and 1,200 milligrams for people older than 50.

The best food sources are low-fat milk, yogurt and cheese, and calcium-fortified orange juice. Eat at least three servings a day of these foods to reach the recommended dose.

Vitamin D

Vitamin D is also crucial for bone health since it helps the body absorb calcium. The recommended daily intake is 200 IU for people younger than 50; 400 IU for people ages 51 to 70; and 600 IU for people older than 70.

Food containing Vitamin D are liver, butter, cream and egg yolks. Milk fortified with vitamin D is also a good source. Fortified breakfast cereals and fatty fish are also good choices.

Body can synthesize vitamin D from sunlight but not if you use sun block and not in the winter in northern climates.

It is important to remember that:-

Balanced diet is most important aspect is your diet which ‘no amount of supplements can replace.

Supplements cannot give you fiber and many miconutrients and other chemicals ( known & unknown ones ) needed by your body.

More of supplements are of not much use. Rather excess of some vitamins can be harmful like Vitamin A & D

Costly brand names may not be more beneficial.

Always remember to tell your doctor any vitamins or minerals or other supplements you are taking.

Substances that Boost Brain Power !!


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