Vitamins & Minerals
Vitamin C
Vitamin C is important for human body as our bodies do not produces vitamin C and it is being absorbed from food. Vitamin C rich foods include citrus fruit. However, due to the fast pace of modern lifestyles, we might not consume adequate vitamin C that is necessary to maintain health, and hence vitamin C supplements are required.
Vitamin C is necessary for growth and repair of human tissues in the body.
Functions of vitamin C include:
- Form an important protein used to make skin, tendons, ligaments, and blood vessels
- Heal wounds and form scar tissue
- Repair and maintain cartilage, bones, and teeth
- Vitamin C is an antioxidant and can prevent or repair damages caused by free radicals which can cause aging, cancer, heart disease, and conditions like arthritis
- Remedy for the common cold as people taking vitamin C supplements have shorter duration for and milder flu symptoms (Zieve, D., & Eltz, D.R., 2011).
According to Singapore Recommended Daily Allowance, men are recommended to have a daily consumption of 105mg of vitamin C and women 85mg per day.
Vitamin B complex
Vitamin B-complex are all water soluble vitamins except for vitamin C.
This will include :
- thiamine (vitamin B1),
- riboflavin (vitamin B2),
- niacin (vitamin B3),
- pantothenic acid (vitamin B5),
- pyridoxine (vitamin B6),
- biotin,
- folic acid and
- cobalamins (vitamin B12).
Vitamin E
Vitamin E is an antioxidant; similar to vitamin C. It protects body tissue from damage caused by free radicals. Free radicals can damages to cells, tissues, and organs play a role in certain with regards to aging.
Functions of Vitamin E include:
- keep the immune system strong against viruses and bacteria.
- formation of red blood cells and it helps the body use vitamin K.
- widens blood vessels
- keep blood from clotting inside them.
- Cells use vitamin E to interact with each other and carry out many important functions (Evert, A., 2011)
According to Singapore Recommended Daily Allowance, men and women are recommended to have a daily consumption of 2.5mcg of vitamin D.
Iron
Iron is important to the human body as it is involved in many different bodily functions such as transportation of oxygen in the blood which is needed for energy required for daily living. Deficiency in iron means that insufficient oxygen is delivered to the cells which can cause fatigue, tiredness and decreased immunity.
When dietary intake of iron is insufficient, it is important to get iron from health supplements to prevent iron deficiency anaemia. By having adequate iron in the human, cognitive functions can be improved, as well coughs causes by ACE inhibitors, and might reduce risk of heart failure as up to 20% of patients with heart failure have low serum iron level (Better health channel, 2012 & WebMD.com, 2012).
According to Singapore Recommended Daily Allowance, men are recommended to have a daily consumption of 6mg of iron and women 19mg per day.
Calcium
Calcium is an important mineral of the body, mainly found in teeth and bones.
Functions of calcium include:
- influences blood clotting,
- transmission of nerve impulses,
- maintenance of cell membranes,
- enzyme reactions,
- hormone secretions.
Benefits of calcium include:
- Promotes strong bones
- Lowers blood pressure
- Reduces risk of colon cancer
- Reduces symptoms of premenstrual syndrome (PMS)
Osteoporosis is a calcium deficiency disease. Osteoporosis is not treatable; however it is preventable by consuming adequate calcium daily. It can cause fractures of the bones which can cause a person to be weak, bedridden and prone to infections.
According to Singapore Recommended Daily Allowance, adults of 18 to 50 years old should consume 800mg of calcium per day and older adults (50 years old and above) should consume 1000mg of calcium daily.
Recommended supplements:
References
Zieve, D., & Eltz, D.R., 2011. Vitamin C [online]. Avaialble from: http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm [Accessed on 17 August 2012].
Evert, A., 2011. Vitamin E [online]. Available from: http://www.nlm.nih.gov/medlineplus/ency/article/002406.htm
Better health channel, 2012. Iron-deficiency – adults [online]. Avaiable from: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Iron_deficiency_adults
WebMD.com, 2012. IRON [online]. Available from: http://www.webmd.com/vitamins-supplements/ingredientmono-912-IRON.aspx?activeIngredientId=912&activeIngredientName=IRON
