Not sure which vitamins and minerals to include in your diet? Find everything you need to know about this, right here.
We are all aware of the fact that the intake of various minerals and vitamins is a basic need of our bodies. These vitamins and minerals contribute towards the better functioning of our bodies. Our bodies demand raw material to function and require at least 30 minerals, vitamins, vitamin supplements to process. They act as the food for various processes happening inside us. These nutrient components can not be manufactured on their own which is why we consume a healthy, wholesome diet to fulfil the need.
The intake of minerals and vitamins vary according to your age
As much as we want to consume enough vitamins and minerals, we also have to make sure that we aren’t consuming too much or too less and the vitamins and minerals that we are taking are perfect for our age group. There are so many supplements and minerals that work perfectly for a young adult, but its consumption might be harmful for a person in his 50s. The quantity and the type can vary, so it’s very important to know what and how much to consume before you start taking a vitamin or a mineral.
To make things easy for you, we have listed down the minerals and vitamins to consume, age-wise.
Please Note: These vitamins and minerals are right according to your age group, provided you are healthy and do not suffer from an allergy or a medical condition. If you are suffering from any medical condition, it’s better to ask your doctor first and then consume accordingly.
Baby and Toddlers:
Your baby must be consuming enough minerals and vitamins from breastfeeding and formula feed. In addition to that these vitamins and minerals below will help add nutritional value to the solids and meals that they will consume after they turn 6 months.
Iron: Iron is great for the bones and muscles of your baby. Food rich in Iron includes meat, green vegetables, beans, tofu and infant cereals easily available.
Zinc: This mineral is again great for the overall health of the baby. Beef, lamb, shrimps and yogurt are some of the most easily available sources of zinc.
Vitamin C: This is found in so many citrus fruits and vegetables and is a good source to build a healthy immune system.
Vitamin D: A good source of vitamin D is the sunlight and milk. It is recommended that infants must be given 400 IU of vitamin D in the form of a supplement from the very day they are born.
Kids and teenagers:
When a child reaches his growing stage, it is important to provide him with all the minerals and vitamins that his body needs. Below is the list of minerals and vitamins that every kid till the age of 19 should consume.
Vitamin A: Found in liver, milk, meat and eggs, this vitamin is necessary for strong eyesight, the building of the immune system and healthy skin.
Vitamin B3: Meat, chicken and fish are rich with vitamin B3. This vitamin is essential in helping to release energy from the food you consume.
Vitamin C: Vitamin C is found in fruits and vegetables and helps to build a strong immune system to fight against various infections and diseases.
Vitamin D: Consumed easily from sunlight, this vitamin is great for bones and muscle building.
Vitamin E: Very essential for healthy eyes and skin, Vitamin E is easily found in sunflower seeds and canola oils.
Folic Acid: You can easily find folic acid in green vegetables, liver, whole grain bread and cereals. Folic acid helps in the production of blood cells in your body.
Calcium: Milk, yogurt and cheese are the most common sources of calcium. Calcium helps in building strong teeth and bones.
Iodine: Seafood and some vegetables are rich in iodine. Iodine is important for tissue development.
It’s safe to say that young adults have crossed the growing age and the only thing they need to do health wise is to maintain a nutritional and balanced diet with all vitamins and minerals mentioned above.
This is also the right age to start taking vitamin supplements as natural is not always good. Multivitamins are also a great way to source your most needed essentials.
Middle aged adults:
As you grow old, it’s important to consume all the important vitamins and minerals but at different quantities in order to maintain a balanced and a healthy life.
The consumption of Vitamin D, B12, Vitamin C and Vitamin E isn’t changed much but the use of iodine and magnesium is reduced in order to control high blood pressure issues in adults.
Adults above 50:
People above 50 are required to take certain vitamins and minerals.
Vitamin B12: This is an essential vitamin for older people because it helps in providing energy and also accelerates metabolism. Older people are usually suggested to consume B12 through fortified foods or dietary supplements.
Calcium: Old age means weak bones which is why calcium is the most needed vitamin at this age. Milk and multivitamins are a great source of calcium for this age group.
Vitamin D: Most old people tend to have low levels of Vitamin D in their bodies. A lower vitamin D also makes it hard for calcium to get absorbed by the bones. A low level of Vitamin D can be a result of various diseases such as arthritis, depression and asthma. It is recommended that people with ages over should consume 600 IU of vitamin D and adults above 70 should take 800 IU of this vitamin.
Eat well. Stay well.
Has this list helped you find the right vitamins and minerals for you and your family members? The list of vitamins and minerals that you should consume can go on and on but it is very important that you choose only the ones that your body decides to accept.
There is just one universal rule for every age group, a balanced, nutritional diet is a key to a healthy lifestyle. Keep consuming your vitamins and minerals. Happy eating!
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