Every day we hear and read about vitamins and minerals that help health, give energy, provide stimulation. But what is it? the vitamins, minerals and trace elements? Vitamins are organic substances that must be offered to the body in small amounts from the environment, because either they are not synthesized or their rate of synthesis is reduced. Vitamins are complex compounds, which do not belong to one group of compounds but differ greatly from each other. Their role is mainly catalytic and they play an important role in nutrition by contributing to the metabolism of other nutrients.
Metals make up 4-5% of total body weight. Some such as calcium, sodium, potassium, magnesium are required in large amounts and are called macronutrients, while other elements that are needed in smaller amounts are called trace elements. Minerals are obtained through food. Today, due to the multi-year cultivation of the soils, over-cultivation and insecticides, the foods are very poor in minerals, with the consequence that the body does not receive a sufficient amount of minerals.
Nutritionists, and other specialist scientists after numerous and long-term researches, composed the pyramid of the figure that shows the correct diet. We need to organize our diet so that we consume as much as possible foods from the base of the pyramid and less from the top.
Fats, Sweets
Milk, Yogurt, Cheese, Meat. Fish, Eggs, Beans
Vegetables Fruits
Bread, Cereal, Rice, Pasta.
Recommended Daily Allowance (RDA) - European Union RDA for children
Recommended Daily Intake is the average amount of vitamins or minerals that the human body needs to receive daily. The Recommended
Daily Dose differs from age to age because the needs of the body are also different.
According to the European Union and the report of the Scientific Committee on Food, S.H.D. for children from 7-10 years old are:
Vitamin B1 0.8 mg
Vitamin B2 1.2 mg
Niacin 13 mg
Vitamin B6 1.1mg
Folic Acid 150 µg
Vitamin B12 1 µg
Vitamin C 30 mg
Vitamin D 200 IU
Calcium 550 mg
Phosphorus 450 mg
Iron 5.9 mg
Zinc 7 mg
Selenium 25 µg
Copper 0.7 mg
No Comments