What vitamins are recommended to take daily?

In order for the human body to function properly and not suffer from health problems, it must consume a number of substances and nutrients daily. THE vitamins They are part of this vital group for the body and it is necessary to eat some foods that contain them regularly.

According to the medical site MedlinePlus, there are 13 vitamins which the human body needs for its proper development. These are: vitamin A, B —includes the entire complex—, C, D, E and K. Most of these substances are obtained through food, although some (D and K) can be produced by the body. The same website, in this sense, claims that those who maintain a vegetarian diet may need a vitamin B12 supplement.

What vitamins should be consumed daily

second reference daily intake system (IDR), designed by European Food Safety Agencyall vitamins must be consumed daily, although the specific amount of each varies according to the substance.

This measurement, presented in a table and divided by gender and age, details the figures for each substance that should be ingested daily. To read the graph correctly, some aspects must be taken into account: l adequate intake (IA) is shown in bold, as is the recommended daily needs They are presented in normal font.

Some of the most important vitamins and their appropriate consumption in middle age are:

Vitamin A

This substance can mainly be found in vegetables orange, green and yellow in color, in eggs and several fruits, according to the National Institutes of Health.

• Women aged 14 to 69: 650 micrograms.
• Men 14 to 69 years old: 750 micrograms.
• Breastfeeding: 1,300 micrograms.
• Pregnancy: 700 micrograms.

Vitamin B12

This substance is found mainly in foods of Animal originsuch as fish, meat, shellfish and some grains.

• Women and men aged 14 to 69: 4 micrograms.
• Breastfeeding: 5 micrograms.
• Pregnancy: 4.5 micrograms.

C vitamin

This vitamin can be found in various fruitmainly in citrus fruits, red peppers and berries.

• Men ages 14 to 69: 110 milligrams.
• Women aged 14 to 69: 95 milligrams.
• Breastfeeding: 155 milligrams.
• Pregnancy: 105 milligrams.

Vitamin D

this substance it may not come from any food, but it is produced in the skin when ultraviolet rays from sunlight come into contact with our body. Likewise, it can also be consumed through fish, eggs and dairy productsto a lesser extent.

• All adults: 15 micrograms.