Why do we need to eat vitamins?

In one sentence: Our bodies can’t produce all of the nutrients that we need to function properly, so we have to eat them.

To understand why we need vitamins, it’s best to first understand what vitamins are. Vitamins are compounds which are necessary for our normal growth and function, which we cannot make within our bodies, and so we must obtain them from our foods.

Most of the compounds needed for our body cells to function for our health, can be made by our cells from other nutrients. For some reason, we evolved without the ability to make the small number that we call vitamins. They were present in ample amounts in ordinary foods throughout evolution, so we did not need to make them. We only need tiny amounts of vitamins, and they are still present in ample amounts in many foods, but it is possible to become deficient in vitamins, and that damages health.

Did you know? Other species do not all need the same vitamins. For example: birds and guinea-pigs, can make their own Vitamin C.

Why do we need minerals in our diet?

In one sentence: Our bodies can’t produce all of the nutrients that we need to function properly, so we have to eat them.

To understand why we need to eat minerals, it’s best to first understand what minerals are. Minerals are inorganic substances, which occur naturally in non-living things such as water, rocks and soil, as well as in plants and animals. Some minerals are for our cells to function properly, so they are actively taken into plants from the soil and water. We obtain minerals when they eat plants, as well as from water.

What do dietary minerals do?

The minerals in our diet are essential for a variety of bodily functions. They are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes such as those that turn the food we eat into energy. This means that minerals are needed for the body to work properly, for growth and development, and overall, for maintaining normal health.

Different minerals are required in different amounts but they are all essential. Minerals are grouped depending on how much they are needed on a daily basis so the minerals that are needed more in bigger amounts on a daily basis are known as the minerals, macro-minerals or major minerals. The minerals that are needed less and in smaller amounts are known as micro-minerals or “trace elements”. Children, pregnant and breastfeeding mothers and older people may need to adjust their intake depending on the type of mineral. It is also important to note that excessively high intakes of minerals can be toxic (harmful).

What Can I Do to Make My Bones Healthier?

It is never too early or too late to take care of your bones. The following steps can help you improve your bone health:

Eat a well-balanced diet rich in calcium and vitamin D. Good sources of calcium include low-fat dairy products, and foods and drinks with added calcium. Good sources of vitamin D include egg yolks, saltwater fish, liver, and milk with vitamin D. Some people may need to take nutritional supplements in order to get enough calcium and vitamin D. The charts below show how much calcium and vitamin D you need each day. Fruits and vegetables also contribute other nutrients that are important for bone health.

Sources of Calcium
Tofu (calcium fortified)
Soy milk (calcium fortified)
Green leafy vegetables (e.g., broccoli, brussels sprouts)
Chinese cabbage or bok choy
Beans/legumes
Tortillas Sardines/salmon with edible bones
Shrimp
Orange juice (calcium fortified)
Pizza
Bread
Nuts/almonds
Dairy products (e.g., milk, cheese, yogurt)

Recommended Calcium and Vitamin D Intakes
Life-stage group Calcium mg/day Vitamin D (IU/day)
Infants 0 to 6 months 200 400
Infants 6 to 12 months 260 400
1 to 3 years old 700 600
4 to 8 years old 1,000 600
9 to 13 years old 1,300 600
14 to 18 years old 1,300 600
19 to 30 years old 1,000 600
31 to 50 years old 1,000 600
51- to 70-year-old males 1,000 600
51- to 70-year-old females 1,200 600
>70 years old 1,200 800
14 to 18 years old, pregnant/lactating 1,300 600
19 to 50 years old, pregnant/lactating 1,000 600
Definitions: mg = milligrams; IU = International Units

Source: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010.

Weight Gain and Loss

According to National Institutes of Health. 1 lb. of body fat is equivalent to about 3,500 calories. Therefore it would make sense that to lose 1 lb. per week you’ll need to reduce your daily calories by 500, and to gain 1 lb. per week you’ll need to increase your daily calories by about 500. Your body weight is determined by the total daily calories you consume and how many you burn. Exercise is part of that equation; however the National Institutes of Health notes that most weight loss occurs with calorie reduction. Lean muscle weight gain typically requires an increase in daily calories paired with an appropriate exercise program.

Caloric Needs

Your individualized caloric needs are based on your physical activity level and body weight. If you’re overweight or obese, you need about 1,000 to 1,600 calories per day to lose weight, according to the U.S. Department of Health and Human Services, or about 10 calories per pound of your ideal body weight, says the University of Washington. To maintain a healthy body weight, women need 1,600 to 2,400 calories, while men require 2,000 to 3,000 calories per day, according to the U.S. Department of Agriculture. Use your body weight to determine your caloric needs for healthy weight maintenance 13 calories per pound if you’re sedentary; 16 calories per pound of you’re moderately active and 18 calories per pound of body weight if you regularly engage in high-intensity exercise.

Vitamins That Fight Inflammation

Inside the body, inflammation can be your friend -- or wreak havoc with your health. On the friendly side, inflammation helps your immune system defend your body against disease-causing bacteria, viruses, and other foreign invaders that would otherwise make you sick. The not-so-friendly part is when inflammation occurs without cause -- in other words, when your body isn't under attack from foreign invaders. When an overactive inflammatory response happens, it can become damaging. Autoimmune diseases like arthritis are one example. Also, diabetes, heart disease, cancer, and Alzheimer's disease have all been linked to long-term (chronic) inflammation. So what can you do about inflammation? Eat a healthy diet, for one thing. Research is finding that diet can play an important part in reducing inflammation. Certain vitamins in particular may help control inflammatory processes in the body.

Which vitamins have the most anti-inflammatory potential? Here's what the research has to say.

Vitamin A

Vitamin A is commonly found in whole milk, liver, and some fortified foods. Beta-carotene is a pro vitamin found in carrots and many colorful vegetables that can be converted to vitamin A in the body. Vitamin A is an antioxidant. That means it protects against harmful substances in your body called free radicals, which can damage DNA and lead to cancer and other diseases. Vitamin A also has anti-inflammatory effects.

The evidence:

• A lack of enough vitamin A has been linked to inflammation in the intestines, lungs, and skin.

• For some people, taking vitamin A supplements could reduce the inflammation that contributes to conditions like inflammatory bowel disease, acne, and lung disease.

Vitamin B6

This member of the B vitamin family is plentiful in foods like beef, turkey, vegetables, and fish. Because vitamin B6 is water-soluble, the body is constantly ridding itself of it, so you need to restock it daily through diet.

The evidence:

• Not getting enough vitamin B6 may increase the risk for heart disease. Studies have found that people who lack enough of this vitamin have high levels of C-reactive protein (CRP), a marker of inflammation that has been linked to heart disease.

• A lack of vitamin B6 can increase inflammation associated with rheumatoid arthritis, leading to more joint damage. Yet in a vicious cycle, inflammation from rheumatoid arthritis can deplete the body's vitamin B6 stores. Taking vitamin B6 supplements daily can correct the deficiency, yet researchers say there's no conclusive evidence it will reduce inflammation too.

Vitamin C

Your body uses this vitamin, found in oranges and other citrus fruits, for a number of different purposes. Vitamin C helps to produce collagen-- the building block of skin, cartilage, ligaments, and blood vessels, and it protects against harmful substances that contribute to disease. Vitamin C is an effective antioxidant and studies suggest that it has some anti-inflammatory benefits. The evidence:

• Taking vitamin C supplements may significantly lower levels of CRP (c-reactive protein), research finds. Whether having lower levels of this inflammatory marker might translate into a lower risk for heart disease remains to be seen, however.

Vitamin D

The same vitamin that works with calcium to strengthen bones can also protect against inflammation. Vitamin D can be found in fish, liver, beef, egg yolks, and some fortified foods. Vitamin D is also produced in the body when the skin is exposed to sunlight. The evidence:

• Vitamin D deficiency has been linked to a number of inflammatory diseases, including rheumatoid arthritis, lupus, inflammatory bowel disease, and type 1diabetes. Taking vitamin D supplements may help reduce inflammation in people with these conditions, although this hasn't been proven. It's also unclear whether or not taking vitamin D supplements can prevent any of these conditions. Vitamin D deficiency may even increase levels of inflammatory markers in healthy people.

• Vitamin D supplements may also reduce the inflammation associated with age-related diseases.

• One study found that people with the highest vitamin D levels had a 40% lower risk of colon cancer than those who had the lowest level of this vitamin. However, it's not yet clear whether taking vitamin D supplements can actually lower cancer risk.

Vitamin E

Vitamin E is another antioxidant with anti-inflammatory properties. Common food sources include nuts, seeds, and green leafy vegetables.

The evidence:

• Vitamin E comes in several different forms. The alpha-tocopherols type may help prevent heart disease by slowing the release of inflammatory substances that damage the heart.

• Alpha-tocopherols also might be effective for easing lung inflammation related to allergies. However, because studies were conducted on animals, it's not yet clear whether the results will translate to humans.

Vitamin K

Vitamin K -- found in green vegetables like asparagus, broccoli, kale, and spinach -- is best known for its role in helping blood clot, but research is finding that it may have other benefits, too.

The evidence:

• Getting more vitamin K can reduce levels of inflammatory markers throughout the body. None of the research done so far provides enough justification to take numerous vitamin supplements daily. It's still not clear whether taking any of these vitamins will reduce your risk for diseases linked to inflammation. However, getting enough of these vitamins each day in your diet could help you stay healthier in general.

Protein: Are You Getting Enough?

Most people get enough protein. But are you making the best protein choices, or are you in a rut? You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age:

Babies need about 10 grams a day.
School-age kids need 19-34 grams a day.
Teenage boys need up to 52 grams a day.
Teenage girls need 46 grams a day.
Adult men need about 56 grams a day.
Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)
You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.

Choose the Healthiest Sources of Protein

Just about every type of food has protein. Some have more than others. Whether you eat meat or not, you can get enough protein from your diet. Apart from protein, you might also want to think about what else you're getting from protein-rich foods.

For instance, to limit saturated fat, you'd want to choose lean cuts of meat over fattier cuts. And to cut back on sodium, skip the processed meats like hot dogs and sausage.

If you're trying to get more omega-3s, you might choose salmon, tuna, or eggs enriched with omega-3s.

If you need to get more fiber, look to beans, vegetables, nuts, and legumes.

To help lower the chance of getting heart disease, it's a good idea to limit the amount of red meat, especially processed red meat, and eat more fish, poultry, and beans, according to researchers at the Harvard School of Public Health. Most nutritionists agree the best approach is to choose from a variety of protein sources.

If you're watching your weight, try including protein with every meal. It will help you feel full longer. Spreading protein evenly across your meals is also good for your muscles, which is especially important as you get older and start to lose muscle mass.

WebMD Medical Reference

Older Adults: 9 Nutrients You May Be Missing

Getting adequate nutrition can be a challenge, as you get older. With age, the number of calories you need begins to decline. Every calorie you consume must be packed with nutrition in order to hit the mark. Even then, you may fall short. "As we get older, the body becomes less efficient at absorbing some key nutrients," says Katherine Tucker, RD, PhD, chair of the department of health sciences at Northeastern University in Boston. In addition, the ability to taste food declines, blunting appetite. Some foods become difficult to chew or digest. Several key nutrients in particular may be in short supply, as you get older. Here are the top vitamins and nutrients to look out for -- and how to get enough.

Vitamin B12
B12 is important for creating red blood cells and DNA, and for maintaining healthy nerve function. “Getting enough B12 is a challenge for older people because they can’t absorb it from food as well as younger people," says Tucker. "Even if your diet contains enough, you may be falling short."

Folate/Folic Acid
You may have heard of folate. Too little of this essential B vitamin is known for contributing to anemia and increasing the risk of a pregnant woman having a baby with a neural tube defect. Older people whose diets don’t include a lot of fruits and vegetables or fortified breakfast cereals may be falling short.

Calcium
Calcium plays many roles in the body. But it is most important for building and maintaining strong bones. Unfortunately, surveys show that as we age, we consume less calcium in our diets. " Calcium is so essential that if you don’t get enough, your body will leach it out of your bones," says Zelman. Coming up short on calcium has been shown to increase the risk of brittle bones and fractures.

Vitamin D
"Vitamin D helps the body absorb calcium, maintain bone density, and prevent osteoporosis," says Zelman. Recent findings suggest that D may also protect against some chronic diseases, including cancer, type 1 diabetes, rheumatoid arthritis, multiple sclerosis, and autoimmune diseases. In older people, vitamin D deficiency has also been linked to increased risk of falling. Many Americans fall short on vitamin D, which is mainly produced by the skin when exposed to sunlight.

Potassium
Getting enough potassium in your diet may also help keep bones strong. This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure and the risk of kidney stones. Unfortunately, surveys show that many older Americans don’t get the recommended 4,700 mg of potassium a day.

Magnesium
Magnesium plays a crucial role in some 300 different physiological processes. Getting enough can help keep your immune system in top shape, your heart healthy, and your bones strong. "Many whole foods, including vegetables, contain magnesium. But it is often lost in processing," says Tucker. Absorption of magnesium decreases with age. Some medications older people take, including diuretics, may also reduce magnesium absorption.

Fiber
Fiber helps promote healthy digestion by moving foods through the digestive tract. Foods rich in fiber, including whole grains, beans, fruits, and vegetables, have many other health benefits, including protecting against heart disease. "If you don’t eat a lot of these whole foods, chances are you’re not getting enough fiber," says Zelman. You’re not alone. Most Americans only get about half the recommended levels.

Omega-3 Fats
These unsaturated fats, found primarily in fish, have a wide range of benefits, including possibly reducing symptoms in rheumatoid arthritis and slowing the progression of age-related macular degeneration (AMD), a disease of reduced vision in the elderly. "New evidence suggests that omega-3s may also reduce the risk of Alzheimer’s disease and perhaps even keep the brain sharper as we age," says Zelman. Seafood should be part of a heart-healthy diet but omega-3 supplements have not been shown to protect against the heart.

Water
Water might not seem like an essential vitamin or mineral, but it is crucial for good health. With age, sense of thirst may decline. Certain medicines increase the risk for becoming dehydrated. Water is especially important if you are increasing the fiber in your diet, since it absorbs water. In the Modified MyPyramid for Older Adults, created by Tufts University researchers, 8 glasses of fluids a day are next to physical activity in importance for health.

How Much Protein Does a Bodybuilder Need?

Because bodybuilders have increased lean body mass and burn extra calories working out, they require more protein than people who are sedentary. Consuming too much protein, however, can cause negative side effects and decreased athletic performance. A proper diet and appropriate protein intake is crucial for success in bodybuilding.

Percent of Calories

The Institute of Medicine provides general protein requirements for children and adults based on their total daily calorie intake. These guidelines recommend that regardless of activity level, adults should consume between 10 and 35 percent of their daily calories from protein, or about 75 to 263 grams per day for a 3,000-calorie diet. Bodybuilders’ protein needs often fall within this range. A review article published in a 2004 edition of “Sports Medicine” recommends that bodybuilders consume a diet consisting of 25 to 30 percent of their total calorie intake from protein, or about 188 to 225 grams of protein per day for a 3,000-calorie diet.

Grams per Pound

The Institute of Medicine encourages all adults to consume at least 0.8 grams of protein per kilogram of body weight, or about 0.36 grams per pound of body weight each day. The academy of Nutrition and Dietetics reports that bodybuilders require 1.4 to 1.7 grams of protein per kilogram, or about 0.63 to 0.77 grams of protein per pound of body weight each day and that 1.4 to 1.8 grams of protein per kilogram is required to build muscle mass. The reason a bodybuilder's percent of total calories from protein may be similar to a nonathlete but protein requirements per pound of body weight are higher is because body builders generally consume many more calories than sedentary individuals.

High-Protein Foods

Lean meat, poultry, fish and seafood are excellent sources of protein for bodybuilders. Other high-protein foods include low-fat milk, yogurt, reduced-fat cheese, cottage cheese, eggs and soy products. Although most bodybuilders consume plenty of protein in their diet, for convenience, some add protein shakes to their diet between meals or when they’re on the go.

How Can I Help Keep My Kids' Bones Healthy?

The same healthy habits that keep your kids going and growing will also benefit their bones. One of the best ways to encourage healthy habits in your children is to be a good role model yourself. Believe it or not, your kids are watching, and your habits, both good and bad, have a strong influence on theirs.

The two most important lifelong bone health habits to encourage now are proper nutrition and plenty of physical activity. Eating for healthy bones means getting plenty of foods that are rich in calcium and vitamin D. Most kids do not get enough calcium in their diets to help ensure optimal peak bone mass. Are your kids getting enough calcium?

Recommended Calcium Intakes

Age -----Amount of calcium (Milligrams)
Birth to 6 months 200
6 months to 1 year 260

Children/Young Adults

1 to 3 years 700
4 to 8 years 1,000
9 to 18 years 1,300

Adult Women and Men

19 to 50 years old 1,000
51 to 70 years males 1,000
51 to 70 years females 1,200
70+ years 1,200

Pregnant or Lactating Women

14 to 18 years 1,300
19 to 50 years 1,000

Source: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010.

Calcium is found in many foods, but the most common source is milk and other dairy products. Drinking one 8-oz glass of milk provides 300 milligrams (mg) of calcium, which is about one-third of the recommended intake for younger children and about one-fourth of the recommended intake for teens. In addition, milk supplies other minerals and vitamins needed by the body. The chart on the next page lists the calcium content for several high-calcium foods and beverages. Your kids need several servings of these foods each day to meet their need for calcium.

Calcium and Vitamin D: Important at Every Age

The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. Two nutrients in particular, calcium and vitamin D, are needed for strong bones.

*The Role of Calcium

Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. To find out how much calcium you need, see the Recommended Calcium Intakes (in milligrams) chart below.

*Recommended Calcium Intakes

Life-stage group mg/day
Infants 0 to 6 months 200
Infants 6 to 12 months 260
1 to 3 years old 700
4 to 8 years old 1,000
9 to 13 years old 1,300
14 to 18 years old 1,300
19 to 30 years old 1,000
31 to 50 years old 1,000
51- to 70-year-old males 1,000
51- to 70-year-old females 1,200
70 years old 1,200
14 to 18 years old, pregnant/lactating 1,300
19 to 50 years old, pregnant/lactating 1,000

*Source: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010.

*Calcium Culprits

Although a balanced diet aids calcium absorption, high levels of protein and sodium (salt) in the diet are thought to increase calcium excretion through the kidneys. Excessive amounts of these substances should be avoided, especially in those with low calcium intake. Lactose intolerance also can lead to inadequate calcium intake. Those who are lactose intolerant have insufficient amounts of the enzyme lactase, which is needed to break down the lactose found in dairy products. To include dairy products in the diet, dairy foods can be taken in small quantities or treated with lactase drops, or lactase can be taken as a pill. Some milk products on the market already have been treated with lactase.

*Calcium Supplements

If you have trouble getting enough calcium in your diet, you may need to take a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you obtain from food sources. There are several different calcium compounds from which to choose, such as calcium carbonate and calcium citrate, among others. Except in people with gastrointestinal disease, all major forms of calcium supplements are absorbed equally well when taken with food. Calcium supplements are better absorbed when taken in small doses (500 mg or less) several times throughout the day. In many individuals, calcium supplements are better absorbed when taken with food. It is important to check supplement labels to ensure that the product meets United States Pharmacopeia (USP) standards.

*Vitamin D

The body needs vitamin D to absorb calcium. Without enough vitamin D, one can’t form enough of the hormone calcitriol (known as the “active vitamin D”). This in turn leads to insufficient calcium absorption from the diet. In this situation, the body must take calcium from its stores in the skeleton, which weakens existing bone and prevents the formation of strong, new bone. You can get vitamin D in three ways: through the skin, from the diet, and from supplements. Experts recommend a daily intake of 600 IU (International Units) of vitamin D up to age 70. Men and women over age 70 should increase their uptake to 800 IU daily, which also can be obtained from supplements or vitamin D-rich foods such as egg yolks, saltwater fish, liver, and fortified milk. The Institute of Medicine recommends no more than 4,000 IU per day for adults. However, sometimes doctors prescribe higher doses for people who are deficient in vitamin D.

*A Complete Osteoporosis Program

Remember, a balanced diet rich in calcium and vitamin D is only one part of an osteoporosis prevention or treatment program. Like exercise, getting enough calcium is a strategy that helps strengthen bones at any age. But these strategies may not be enough to stop bone loss caused by lifestyle, medications, or menopause. Your doctor can determine the need for an osteoporosis medication in addition to diet and exercise.