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VITAMIN'S


Youngsters are often the ones urged to eat their vegetables and drink their milk, but experts say someone ought to be offering simular advice to adults. That is because nutritional requirements change with age. Older people may need more of vitamins such as B12 and folic acid, for example because the ability to absorb these nutrients decrease over the years. And since aging reduces the skin's capacity to synthesize vitamin D from sunlight, it is essential that mature adults get enough.


It is best to get all the necessary vitamins and minerals by eating well-balanced meals. But that can be difficult. If you are unsure that you are getting your share of nutrients, you may want to consider a daily multivitamin supplement, especially if your variety of foods is limited, you drink a lot of alcohol, or you have an impaired immune system. (most experts hesitate to recommend individual vitamin supplements unless there is a demonstrated need, because some vitamins are toxic in large doses.


Vitamin A


Women 800 IU

Men 1,000 IU

Aids new cell development; boosts the immune system; maintains the bones, teeth, skin, eyes, mucous membranes sources: liver, carrots, sweet poatotes, fish, dairy products


Thiamin (B1)

Women 1.1 mg

Men 1.5 mg

Plays an important role in converting blood sugar into energy. Sources include brewer's yeast, kidney beans, peas, lean meats


Riboflavin (B2)

women 1.3 mg

men 1.7 mg

Helps the body obtain energy from carbohydrates and proteins. Sources include milk, cheese, eggs and fish


Niacin (B3)

Women 15 mg

men 19 mg

Helps convert food into energy, synthesize DNA, and process fat. Sources include cottage cheese, lean meats


Vitamin B6

women 1.6 mg

men 2.0 mg

Helps the body resist stress; may reduce symptoms of PMS sources include liver, whole-grain breads, potatoes


Vitamin B9

women 180 mcg

men 200 mcg

essential for production of red blood cells and proper nervous system development. Sources include spinach, brewer's yeast, soy beans and orange juice


Vitamin B12

women 2 mg

men 2 mg

Necessary for nervous system to function; aids in red blood cell development. Sources include fish, dairy foods and eggs


Vitamin C

women 60 mg

men 60 mg

Maintains gums, teeth, bones, and connective tissues; helps the body absorb iron. sources include orange juice, broccoli, green peppers, potatoes and strawberries


Vitamin D

women 5 to 10 mcg

men 5 to 10 mcg

maintains strong bones and teeth sources include sunlight and fortified milk


Vitamin E

women 8 mg

men 10 mg

Helps the body form red blood cells and uses vitamin K, protects tissues from damage. Sources include vegetable oil, nuts, wheat germ


Vitamin K

women 65 mcg

men 65 to 80 mcg

essential for blood clotting sources include brussel sprouts, cabbage, liver


MAJOR MINERALS


Calcium

women 800 mg

men 800 to 1200 mg

essential for strong bones; enables muscles to relax and contract. sources include yogurt, cheese, tofu and broccoli


Iodine

women 150 mcg

men 120 to 150 mcg

needed for proper thyroid use sources include iodized salt, seafood, milk


Iron

women 10 to 15 mg

men 1o to 15 mg

delivers oxygen to cells via the blood sources include prune juice, chickpeas, spinach, cheddar cheese


Magnesium

women 280 mcg

men 350 mg

helps bones and teeth remain strong; keeps body's metabolism in balance. sources include soybeans and avocados


Phosphorus

women 800 mg

men 800 to 1200 mg

participants in chemicals reactions: aids growth, maintenance, and repair of tissues. sources include red meat, fish, cheese and eggs


Zinc

women 12 mg

men 12 to 15 mg

works with red blood cells to transport waste from tissues. sources include meat, milk, wheat bran and yeast.

Article found in Scleroderma Foundation newsletter spring edition